No Pain, No Gain...Really?

by Kris Pitcher

If you still subscribe to the "no pain, no gain" mentality you're either twenty-something, you've never been injured, or you just have no clue. Let's get one thing straight, pushing through the pain will get you one place fast - on the injured reserve.

Pain is a message. It is your body's way of telling you, "Hello! Something is wrong here!" We certainly have a warrior mentality where more is better, and it seems everyone is continually operating in "beast mode". Please poke me in the throat...

I get that we want to be tough. I get that we want to feel motivated. I understand some of us over do it on the weekends with recreation. But honestly, if you are a competitor, or a lifter of any kind, it's time to come back down to earth with the rest of us.

Joint or muscle pain is indicative of injury. I'm not referring to delayed onset muscle soreness caused by your workouts. That's a different issue. I'm talking about that lingering twinge in your shoulder when you bench. I'm referencing that knee pain after you leg press.

You get one set of joints and while they are replaceable...that's not a real good thing to be working toward. You are better off listening to your body, and dealing with issues when they come up. Often, you can rehab an overuse injury with some common sense.

That's actually the hard part. It requires lifting differently. It means you have to give up the big lifts for a while. You can't be chasing the numbers. And, it might mean leaving momentum and gravity behind for a while. (You don't need those anyway ;)

The point is, if you pay attention and catch that pain in time, you can rehab that shoulder, for instance, without going in for the cut. That should be your last resort. On the other hand if you just, "work through the pain" you'll be under the knife and out of the gym for a long time.

So, we can work ourselves into a frenzy with "beast" this, and "tough-guy" that...but in the end slow and steady wins most races. For all those super hard core lifters...more power to ya! I plan to keep myself under the weights, not the knife. 

Off Season Bulking

by Kris Pitcher

I love it when I hear bikini competitors talk about their "bulking" phase. Go ahead, call me "the name". I am not for one minute suggesting they shouldn't have one, what I am suggesting is it's the most misunderstood period since menstruation began.

I'm bulking!

Off season certainly means something different for everyone you ask. For some, it means anything goes, no exercise, no "diet" until 16 weeks out from their show. When I hear these types utter the word "bulking" I know what they really mean is...I get to get fat.

That's not what bulking is about. Bulking is about putting on muscle, building shape, and making improvements.

It is about eating more of the right kinds of macro nutrients in the right amounts to fuel your workouts. It is not about getting fat, although naturally you will be gaining.

You are not going to gain 15 pounds bulking. You are lucky, ladies, if you put on 4 or 5 pounds of muscle doing everything right during your off season. All that extra...is fat. And the process takes time, that's why it's called a "season". It won't happen in 2 or 3 months.

And I don't mean to pick on any one division of competitors, bulking is misunderstood by many. In order to put on muscle, you need to be working hard (really hard), fueling properly, and resting adequately.

So, if you tell me you're "bulking" and in the next breath you say that you ran six miles...I'm on to you! There's a clear confusion of goals here. Bulking isn't just freedom to eat what ever you want either. That's called not dieting. Which is fine too. We all need occasions when we aren't dieting.

Mostly, off season bulking is about bringing your diet up to a level which will allow your body to grow. And I guess that's why I chuckle in the first place when I hear bikini girls say "bulk". If you're eating greek yogurt, fruit, or anything more than 75 gms of carbs a day...you've got enough fuel coming in. You don't need to do anything different to build. Just work differently.

My advice is to choose your words carefully, because you might be causing unnecessary snickering. Maybe bulking isn't the best word choice when what you're doing is going into a building phase. It's gentler. Unless of course...you are. Bulk up ladies! ;)

Guilt Ridden, or Rid of Guilt

by Kris Pitcher

Guilt is really an interesting emotion. There are a few things at play which can get you all tied up in a big ball over this. I'm always honest with you, and in my opinion...this one's up to you.

I listen to people agonize over guilt. Not just about food, but about all aspects of their lives. They agonize over the way they parent, what they said to their spouse, how they left things with their dead relatives. You name it, people are guilt ridden.

When it comes to food, and I know you've all woken up with a carb hangover taking the walk of shame from your crumb filled bed to wash the frosting out of your hair, or was that just me? Anyway, I can guess we've all at one time or another felt "guilt" over our food choices.

Let me explain what this is all about. Guilt over food choices is like guilt over any other choice. And this is REALLY simple. It's so simple you're going to laugh. Guilt comes from an internal conflict when our actions are not in line with our goals and values.

Read that last sentence over...about 100 times. This isn't the first time I've shared this revelation with you. Yet, you might not have been successful keeping your choices in line. It's hard work.

Now, the nuances of it are where we have difficulties. Maybe the goals aren't ours. Or the values. When that is the case, it's very difficult to bring our choices in line. If you are constantly trying to meet some one's expectations, which are not yours...you will struggle. The values have to be yours.

External expectations are hard to live up to, especially when you don't buy into them. This is why the classic trophy wife has a hard time not eating chocolate out of her closet when her husband isn't telling her what level to do the treadmill at. Just an example out of thin air...no pun intended.

The point is, the values around the goals must be yours. When they are it's easy to make choices in line with them. And when you make choices in line with them...you are free of guilt. You are essentially rid of guilt.

Simple right? So, which are you? Are you guilt ridden, or rid of guilt? Your feelings around this emotion say a lot about how you're driving your choices, and whether your choices are in alignment with your goals and values. The solution is so simple, and the choice is all up to you.

Rejoice in Decembeard

by Kris Pitcher

We have a traditional occurrence in our community during November centered around fundraising. I can really get behind that. But when I heard of this, I was confused. It's, "No Shave November".

Now, unfortunately my husband was not aware of this "opportunity". He missed it. His commitment however uncovered and even more exciting, holiday. Decembeard! He is in full spirits of the holiday and the beard is coming along very nice.

In fact, the following "Dear Diary" moment was recently posted by my husband in, "The Decembeard Chronicles":
 
The Decembeard Chronicles- Friday
Kris: after staring at my progressing beard and nearly bald head, "Are you some sort of hooligan?”
Me: “You could say that…”
Kris: “But like, one that does good?”
Me: “Well… one that gets into some bad stuff but you still root for me because you know that deep down I have a heart of gold.”
Kris: “Oh, okay.”
Me: “Plus I’m kinda a bad ass and I think you like that…”
Kris: “Sure do!”
Me: lol :)

The truth is, the beard is bringing us closer together. Many times, the holidays can be alienating times for people. They can be stressful and unpleasant. People tend to over-consume in every way possible to self-medicate from all the baggage they may be carrying along related to family and spending time together.

But not Decembeard. It's all about monitoring the beard, conditioning the beard, admiring the beard. It's about the wonder of not knowing exactly what the beard is going to look like. Wondering if it will get thick, grow curly, run down the neck...all questions of wonder.

He noted that after eating, there can be crumbs and such in the beard. I asked him if he needed a beard cleaning kit...with a comb for his pocket. He said he would just wash his face. I argued that he might be out and about and wouldn't he need some kind of, "Road Kit"?

He was certain this process would be simpler than I was envisioning it. I was thinking a little kit with a self closure, those wonderful little soap sheets, a comb, and a wicking washcloth...maybe even some essential oils to rub in there. You know, the beard cleaning kit!

Certain he didn't need any of that, he laughed and made gestures of stroking the beard as though he was thinking deep thoughts. Decembeard. There should be an advent calendar. Each window would show a new progression of the beard leading up to the end of the month.

And the chronicles continue at the Pitcher household. We are on beard-watch. And all across the land, people everywhere are rejoicing in...Decembeard!

Adrenal Fatigue, an Easier Way to Prep

by Kris Pitcher

Maybe I'm just feisty, but I've got an observation to share today. It's my own fault really for being addicted tuned in to social media sites like the faceplace. But I've noticed a correlation...

Many competitors who "share" constantly about being super hard core with their workouts, are the very same who after their show seem to have the elusive adrenal fatigue. I watch those same people post their party pictures of their massive consumption post competition and my wheels start turning.

Don't you think if you kept things a little tighter year round you wouldn't have to diet extremely, do seven hours of high intensity cardio on top of your plyo workout, your kickboxing class and your 3 hour lift sessions? I'll just take a breath here and let you recover from my marathon run on sentence there.

Bootcamp Blasters!

I'm really suggesting a few things here. First, more isn't better and you're not superior because your workout is super high intensity. In fact...you might be over training, doing the wrong type of training for your goal, and inhibiting your progress. I realize we're competitive, but we don't have to one up one another here.

Secondly, stop thinking your prep is a 12 week, or 16 week, program. Competing is a lifestyle. Your eating and exercise should be in line year round, not just for 12 weeks. Sure, it's going to look different. Your goals are going to be different and your plan will adjust for that. But if you are "free eating" for 40 weeks out of the year...you're not serious about this.

Lastly, the above two points play into your chances of giving yourself adrenal fatigue. It's entirely up to you. If you start your prep with 30 pounds to lose and give yourself 16 weeks to do it. You better believe you're going to tax those systems.

There's lots of great information out there. But there is also a reason so many professionals make their living prepping competitors, this is a science. Figuring it out on your own is setting yourself up for failure if you just follow the threads.

I've said my piece. The way we prep shows. Think about the way you've planned to prep, and how you've spent your "off season"...what complaints do you have and what might be contributing to them? There is an easier way. I'll see you on stage!

A Week on the Road

by Kris Pitcher

Last week, I spent a week on the road. I don't mean to say I was traveling...I mean I was on my yellow brick road. I was on track with my eating. Right. On. Track.



A Winning Team!

Great things happened. Amazing things happened. Predictable things happened. In. One. Week. My body responded like a well tuned machine. My metabolism kicked in and did exactly what it is supposed to do.

Day by day I watched the scale do it's thing. Magic? Not even close. I was eating to my plan. By the end of the week I had a net loss of 5 pounds. This is a great jump start and got me right back on track to where I want to keep myself moving through December.

Welcome to the holidays! Now, we'll slow things down. We'll take a close look at my macros and adjust things. It may be time to add some things in, or adjust things one way or the other. This is the way successful management happens.

It's exciting to be in the driver's seat. To be making the changes and controlling the speed at which things happen. And if this seems exciting to you, you need a week on the road!

You need someone to help you navigate the science, to create and manipulate your plan. To adjust along the way as you make changes. You need a coach! Hopefully you know where to find Team Pitcher. Help is just a click away!

Having your goals clearly in mind is the first step. Knowing your limitations and reaching out for help allows you to get there most efficiently. Get a jump on your January! Get on the road!

My Yellow Brick Road

by Kris Pitcher

If you think you're on track, you better take a look at your yellow brick road. With full disclosure, I was aware of my plan and in all fairness...I was doing my plan. But that wasn't all I was doing. And to throw a moment of Taoism in here, that was part of the plan.

I was forced to look closely at my yellow brick road however. You know? The road leading to your goal. The one with all of your success built right into it. The road you must stay on, and not stray, in order to reach your destination.

As it were I began to find malted milk balls on my yellow brick road. That's odd? Pastrami sandwiches. How'd those get there?

Along the way there was dried fruit, almond milk and even fudgesicles. There were servings of cream of rice and oddly...no low carb days? Exactly what road was I on?

Turns out I was on the road to being 5 pounds heavier than I wanted to be. Turns out I was loosey-goosey's best friend. Turns out, my yellow brick road was paved with a few too many extras.

I wasn't traveling my road at all. I was going down some other road entirely. Sure, I was eating all of the meals packed with protein I was supposed to eat. The silver lining was that my brain did need a break. I did need to enjoy a few off season extras.

If I thought I could keep up with my husband's ability to enjoy his off season...I had another thing coming. Sure, I could keep up by enjoying the things he is enjoying...if I want to weigh 200 pounds.

As you can imagine, that is not my goal. That is his goal. It is back to my yellow brick road. My road is well traveled. It is laid out in front of me and leaves nothing to chance or question. It's one I can easily follow. And no, it is not paved with malted milk balls.