When to Fire Your Prep Coach

by Kris Pitcher

Your relationship with your prep coach is a sacred one. It's built on trust, communication, being approachable, and above all professionalism. It's often difficult to find just the right coach, and when you do, you may be wait-listed due to their popularity.

At the same time, it's different from other professional relationships. There's a level of "professional intimacy" if that's a thing...which occurs when you share the kind of information with someone the way you do with your coach. Maintaining balance with professionalism can be a challenge. This is what makes great coaches great. Or bad coaches bad. As with any relationship, things don't always go well.

It's easy to know when to "fire" a client. But do you know when to fire your prep coach? Here are some tips to help you know when the time is right to tell your prep coach, "You're FIRED!"

1.  Your coach takes ALL the peanut butter out of your diet. This is just cruel because you love peanut butter. Now let's not go to extremes here. Peanut butter aside, if your coach eliminates items without explanation and says, "Because I said so." You need to get more information about WHY changes are being made in your plan. When your coach can't explain things...red flag. You're fired.
2. Your coach spots you by cupping your...glutes. Did a hand just brush my butt? When your coach puts the moves on you by touching you inappropriately, or using their status or power in the relationship to sexualize or demean you...they are a douche. This can happen regardless of gender. You want to make your coach happy, proud of you, and you want to do what they say...some jokers feed on this power and you need to FIRE this coach. It happens. 
3. Your coach won't let you eat poptarts every day. I have nothing against the kids who eat poptarts. I've always been clear nutrition is full of value laden choices. The big picture issue is if your coach only knows ONE way to prep, they might not know how to apply the science. Whether you want to do a flexible diet, count your macros, eat vegan, or eat only ice cream your coach should know how to apply the science of nutrition to each client individually to meet their needs. When they only know one way, it's probably the way they did it for themselves for that one show they did. FIRE this coach.
4. You've texted your coach 345 times today and they won't text you back. Your coach sent you a new plan and you have questions. You've texted a million questions and they are not responding. What gives? Well, it's important to have an understanding of how to communicate with your coach. Are they with clients? Do you have a meeting or appointment where you are to ask all those questions? Were all those things addressed in the plan...if you read it? OR are they just not responsive? If poor communication is a pattern, or they think your questions are stupid, or if they tell you to just do it because they say so...all red flags. When you are communicating within the agreed methods and your coach is non-responsive, FIRE this coach. You need open communication.
5. Your coach dumps drama like you've NEVER seen. "Girl! I'll send you your diet next week, I have to move...AGAIN!" Professionalism above all. This is a professional relationship. You aren't buddies, friends, etc. - you aren't paying them to have them dump their problems on you, or to hear about indiscretions of other clients. You should expect a professional, confidential, relationship. When your coach has personal drama affecting their ability to hold up their end of the arrangement, red flag. Now, life events happen to all of us. And a certain amount of grace is common, but you know who I'm talking about, and this coach should be FIRED.  

There are enough fantastic coaches out there that you should not stay with someone who has no qualifications, doesn't run a legitimate business, doesn't hold certifications or insurance, isn't professional, doesn't deliver, pay attention to you, or treat you like an individual. 

If you don't have a great match with your coach, find someone else. Prep in itself is too much work, you need to make sure you're supported and in the right relationship. Now you know when enough is enough and it's time to say, "You're FIRED!"

Getting on the Scale, My Week in Weight

by Kris Pitcher

The morning ritual begins with willing myself to empty my bowels...did I warn you this would be a TMI blog? Not entirely, just as we get started here.

Stumbling out of bed I flip on the light and go to the bathroom to empty my bladder. I slip on my slippers and head to the kitchen. After putting fresh water in the dog's bowl I turn on the light next to his kennel. He's so happy to see me.

I take the dog out and he does his "business". On good days he doesn't need encouragement. On rainy days, snowy days, or REALLY early days...he needs encouragement. "Do your poop." I tell him. And he does. He's a good boy.

Then it's back in the house and he gets his dry nuggets. I put my quarter cup of coffee in the microwave, and I encourage myself...do your poop.

I want to be empty before I step on the scale. Success. Then I blow my nose. Just in case? I strip down and march into the dining room - the home of the commercial "Health o Meter" scale. And I step on.

Should I hold my breath or exhale? I move the weights and look for balance, starting where I think it might be. And here's my week in weight:

Tuesday - 130.5
Friday - 132
Monday - 134.5
Wednesday - 132

Now. Most people would FREAK out about those numbers. A four pound fluctuation would send some people into a binge, or doing double cardio or a number of other things. Here's the deal. Our weight on the scale only tells us one thing. It tells us our body weight. That's it.

Between Tuesday and Friday, we had a refeed. Increased glycogen storage, increased water weight (because of the glycogen). Not a big deal, in fact it's the purpose of the refeed. Well done.

Sunday I got my period. By Monday, another 2.5 pounds. Water weight. Big deal. It will go away, along with the feelings of sadness, bloating, anxiety and anger. Kidding, kind of.

By Wednesday, my weight had settled back at 132. Not a bad place. My shape is good, my composition is good (for offseason), and I like the number. I am in fact trying to build.

We get really wrapped up in the number on the scale. It determines what kind of day we'll have, how we'll measure our success, what we'll decide about ourselves. But keep in mind it's measuring EVERYTHING. Water, waste, muscle, fat, bones, organs...all of it. Loss, and gain (hopefully not of your organs).

It's not measuring composition at all. At. All. Did I gain 2.5 pounds of fat. Not even. Was I worried about it? Not even a little bit. Why? Because I got my period and I'd gained water weight. Don't let the number on the scale be the only information you take into consideration as you evaluate where you are each week.

Your week in weight is also going to fluctuate. If you are a slave to the scale, think about weighing less frequently. Not able to make that happen? Put the scale away. Bring it out once a week to weigh yourself.

I hope seeing my week in weight helps you put your own in perspective. And just so you know...I exhale.

Please STOP Asking Competitors These Questions

by Kris Pitcher

Week by week, as I watch my husband come ever closer to his competition date, I cringe each time someone at the gym asks certain questions. I know it's with the best of intentions...but here are some things you should not ask a competitor.

1. Don't you have a show coming up? Being reminded of this daily, weekly, is simply painful. Yes. The show is still coming up.
2. When do you start cutting? Cutting started when the diet began. Sixteen weeks ago. 
3. Do you think you'll ever compete again? I actually want to quit this very moment. Please don't ask me to think about what is after this competition.
4. You look like you're really shrinking down? Yes. Yes, I feel about as small as a second grader. Thank you for pointing that out.
5. Are you eating, like, a lot of protein and stuff? No. Not stuff exactly.
6. What do you want to eat after? Everything. If you had any idea what I'm eating now, you'd retract that question and apologize. 
7. Your lifts are lighter, is that part of the cutting? No. I am exhausted and my body is about to fall apart. I've lost strength and I am trying to keep from getting injured. 
8. How old are you? This insinuates you think I should have quit before I started. I'm young, very young.
9. What happens if you don't win? This just makes my jaw drop. I don't even know what you're asking. Everyone doesn't win...
10. Can I work in? *Sigh...yes. You can. It's just I really want to get this workout over with and you working in is going to slow that down. By all means, work right in. 

It's not that you should not talk to a competitor. It's just questions like these are like a burning poker being plunged into their eye. When they're asked day in, day out - over and over...it's just as exhausting as the cardio and the caloric deficit. It's like competition questioning endurance.

The final week is upon us, and the questions will dwindle. And then they won't be so hot and poky. If you're a competitor, you can relate to these and other questions that just stop you in your tracks. 

My favorite? Do you work out?

5 Things to Become a Really Great Competitor

by Kris Pitcher

I've observed a lot of competitors. Good ones. Mediocre ones. Ones who could be amazing if they just got all the pieces together. Those ones who are the 2%, and those who just should stay home.

While it takes all kinds to make the world go around, no one embarks on contest prep wanting to just get by. We all want to be really good. Better than really good. Great even. To be great, there are some things you have to do.

1. Specificity - Really great competitors, regardless of division, train specifically for this sport. You don't become a better marathon runner by swimming laps. And you don't become a better bodybuilder by doing boot camp classes, or yoga. You just don't. You have to lift heavy weights, and use cardio as a tool to burn fat. Period. Specificity. If you have energy to do other things, or focus on other things, you're doing it wrong.
2. Eat - You must be able to eat. Eat all your food every meal, every day no excuses. Food should not be your source of entertainment and no one cares if you're sick of chicken or if oatmeal makes you gag. This is not the sport for you if you cannot, or will not eat your food and comply with your plan. 
3. Work - You need to be willing to put in your time and work your way up the ranks. There are no "politics" if you work hard. Let your physique speak for itself. Keep showing up. The days of two shows to turn pro are over. The playing field is too full, and too competitive. Stop dreaming and work.
4. Be accountable - Accountability to others is great, it can be a strong motivator. In order to be a great competitor, you must be accountable to yourself. Finding your purpose in this sport is a personal thing. Use this as a place of accountability and motivation. You have to want this for yourself.
5. Focus - Getting your head in the game is critical. This takes clarity, organization, connection to your values. Great athletes have mental focus. This is what transcends them to the top. 

If you hone in on these five things, you will become a better competitor. When you stop blaming other people for your shortfalls, your transgressions, your failures - you'll become a better competitor. 

When you can put in the work and stop "wishing" your program would magically happen - you'll become a better competitor. When you can focus your mental game - you will become a better competitor. When you commit to the training specificity required to truly make progress - you will become a better competitor.

When you eat all your meals and stay on point following your plan 100% - you will become a better competitor. These things will encourage you to become accountable to yourself first. And you will become a great competitor. What are you waiting for? Put the pieces in place to become great!

Your Cheat Meal, Tool or Fool

by Kris Pitcher

It hurt to sit, but when I tried to lay down I couldn't breathe. I propped some pillows up and tried to recline in a semi-upright position, still uncomfortable. Uncertain how long the pain would last I tried to feel happy about what had just happened without throwing up.

What happened was the cheat of a life time. Half a pizza, waffles with peanut butter and syrup, chocolate bars, ice cream, cookies and some more spoonfuls of peanut butter. I literally could not breathe.

My goal was to get as much in as I could within my hour. It was a dirty cheat. I would eat as much fat, sugar, and carbs as I could within my hour. When the time was up, my hands went up...and I can eat!

I had many seasons where I ate like that. The trip to the grocery store for "supplies" was exciting. I could hardly wait for the time to start. I would literally put on my pajamas, close the blinds and get to work. I needed it.

When you're eating a restricted calorie diet, a meal of increased calories serves a couple of purposes. There are two typical versions of the meal. The cheat - which is considered a no holds barred dirty meal. Or, the re-feed - which is considered a clean bump in certain nutrients.

Each serves their purpose and like all things nutrition, you'll have your values driven ideas about each one. I do too. Certain types of competitors, or dieters, need one or the other. Neither is bad or wrong, or right.

What I've decided for myself is the re-feed works well as a tool to train my body. The goal is to restore my carbohydrates, or load, with the kinds of fuel I'll eat right before my show. I'm training my body to take up those nutrients and fill out.

Each time I do this leading up to my contest, we can see what works. We can experiment with exactly which carbs work well, and exactly how much. It's the science of figuring out my body. This meal is a tool.

The nasty, dirty cheat serves a purpose too. For the competitor who is about at their breaking point, it provides the mental break needed in order to push through another week or two of prep. Often, knowing you'll get a cheat helps you get through a tough week.

Now, even a "cheat" can be prescribed. Your coach may have you eat a steak and baked potato loaded. While this isn't pizza, french fries and ice cream cake, it's less clean than just loading with the same fuels you are already eating. See the grey area?

A re-feed is typically more of what you are already eating. And a cheat is goodies. But it's not all that necessary to get caught up in semantics. The thing to get caught up in is, "What do I want this meal to do for my body?"

The meal is designed to bump up your metabolism, restore your carbohydrates (if you are eating a low carbohydrate plan), and as a result keep you moving forward with fat loss.

It's been 2 or 3 seasons since I've had dirty cheats where I've stuffed myself silly. My progression has led me to the re-feed, a tool to help us dial in my response. This is more exciting.

The dirty cheat can also set you back. WAY back. You can do a lot of damage in an hour. Believe me. So, if you're wondering why your progress has stalled, or things aren't as sharp as you'd like...you may need to cut out all the sugar loading. Just a thought.

We each have values around the foods we choose, and the way we eat - including the "cheat". How you view this meal, this tool, can propel you forward, or set you back. Depending on where you are in your mental game you may need one or the other of these meals.

But don't be a fool about this meal, in this sport you can't have your cake and eat it too.  

Your Journey to the Stage, Why It Doesn't Matter

by Kris Pitcher

Can I tell you something that might be difficult for you to hear? That's the line I use when I need to deliver difficult information. It's really effective. It gives the person a choice first of all, and also lets them know something is coming. Then we sit down. Let's sit down...

Everyone faces adversity in life. Sure, it's relative. Your difficulties may be "more" difficult than the next guy. Persevere! Good for you! Life is hard.

But no one cares about your journey to the stage in a physique competition. This might sound cold-hearted, But here's what I mean. This is a sport of subjective judgement. We stand in a line, next to other competitors, to be judged.

All the judges see is what is in front of them. They see us relative to the people on stage next to us. They score us based on standardized criteria. We are taken through mandatory poses and compared to one another. We are then ranked in order.

They know us by our number, not our name, or our "story". They don't know what adversities we've overcome, or how hard our life has been. It doesn't matter. All that matters is how we compare.

Your journey is irrelevant. How hard you worked, how it was more difficult for you than anyone else, how much weight you lost (this is not a biggest loser), how many jobs you hold, credits you take, or kids you have...sorry. None of it matters on judgement day.

I share this because there may not even be an opportunity to share your story. That bio you filled out may not be heard by the crowd. They just see you walk across the stage, hit your poses and hear your name. That's. It.

While you've fulfilled a life's dream, bucket list, end to your big journey...no one else makes the connection. It's lost. It's often misunderstood. As judges, we do understand people have stories, adversities, and have overcome huge hurdles.

But it's lost in the moment of judgement for certain. And often in the presentation during finals, when that story isn't relayed to the audience.

The silver lining? Your story is important to YOU. It should motivate and encourage you. It should provide you with direction, inspiration and energy to keep moving forward. It should help you overcome life's difficulties you will no doubt encounter in your future.

Hard things are hard. Competing in a physique competition is no exception. It's hard for everyone. Thanks for the chat, I hope that wasn't too difficult for you to hear.

What Not to Do Back Stage at a Contest, Lessons From a Coach

by Kris Pitcher

Competitors wonder what it will be like back stage. For first time competitors, it's a visual sea of wonder. There's so much going on, so many people, so much activity, and at the local and regional level often a buzz of anxiety and tension.

Organized chaos describes how expediters round up competitors getting them lined up to go on stage. The preparation prior to that can be anything from amusing to dangerous and all things in between. It's the ultimate people watching opportunity.

Gloved up and having fun back stage with Edie, Tawnya, & Ashley.

As the Coach's right hand woman, I spring into action back stage to handle all of the competitors on our team. I make sure their experience is stress free, they are ready to step on stage, in line and every detail is taken care of. I keep track of when they need to do their pump up protocol, eat, drink...all of that.

I am a National level competitor and have spent lots of time back stage, I've helped hundreds of clients back stage, as such I am qualified to share some things you should never do back stage.

1. Don't put your bag on top of other people's bags. While there is LIMITED space, when you come and put your bag on top of mine I am going to have a really hard time accessing my supplies. I may find myself rummaging through your things which you may not appreciate. Find an empty corner. 
2. Don't sit at my feet if you're not mine. I'm going to be doing "Twister" over the top of you if you come and sit at my feet and you are not my competitor. Think "safety circle" - please don't enter a coach's safety circle. My deodorant quit working 4 hours ago, and my butt is going to be right in your face when I get my supplies or help people get things from their bags. Safety. Circle.
3. Don't eat candy off the floor. The floor back stage is not sanitary. This should not be news to you. I realize the candy is critical for you, you've been on a diet for some time now. But if I'm brutally honest, you look like you've been eating candy through your entire prep. It feeds your brain, not your muscles, and no one wants a "vascular" bikini competitor anyway. Learn about sugars. 
4. Don't miss your division. This happens every contest. A competitor will be dropping "F" bombs because they were up in their room and missed their class. It is your responsibility to be an informed athlete. Never let this be you. Be back stage.
5. Don't SNEAK back stage. Most promoters offer passes for trainers and coaches to access the back stage area to take care of their clients. Sneaking in diminishes you as a professional and is disrespectful to the sport, the promoter, and all the professionals who take their job seriously enough to follow protocol. It's bad business. If you are an actual coach write this expense off your taxes. 
6. Don't hog the mirrors to pump up. When mirrors are provided you don't HAVE to stand in front of them to pump up. You've been working out a while, and posing a while and you probably know where you are in space. This is a great perk provided but it's silly when you can't pump up without it. 
7. Don't leave all of your garbage behind. It's understandable when we forget things, but the big garbage cans are provided for your trash. Shows are put on by real people who recruit volunteers to help them. After a 20 hour day, it would be nice if there was less garbage back stage. Do your part to be a good competitor, take what you bring.
8. Don't ask me for my stuff. I don't bring enough supplies for all the athletes in the entire show. I bring enough for our athletes. Where is your "coach"? Why aren't they taking care of you back stage? 
9. Don't worry about what everyone else is doing. Do what you are supposed to do. You will see a lot of interesting behavior. A. Lot. If you've had some guidance, do that. If you haven't, don't worry about what you see, keep it simple. 
10. Don't be a loner. Meet other people. This sport is fun. And if you are by yourself at a contest meet other people who will help you. People are nice. We WANT people to have a good experience and when I can help another athlete, I will. I can't help it. 

There are some back stage "don'ts" for you. Like it or lump it there is a flow or etiquette back stage. Your back stage experience begins with your personal preparation. We are really lucky in the Northwest, our promoters provide a great experience for us back stage.

Do your homework, be prepared, get some guidance. If you are working with a coach find out what they will provide for you the day of your contest. Will they be there? Will they be back stage? Will they prepare you for what to expect in that experience? Or will you be on your own...sitting at my feet? 

I you find yourself in that position, I will gently suggest you may not appreciate my twister moves over and around you. Don't be offended, I'm just in my safety circle. (*smile)