kjteamfreddy-blog

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ASF 2017

The Arnold Sports Festival is coming up next week and the athlete list has been posted. Competitors from all over the world come to watch and compete in this show; it’s kind of a big deal. With that said, yes, my name is on the Women’s Physique list. Yes, I am competing.

Here’s why I’ve stayed off the radar and off social media regarding my prep: In early October, I sent my Arnold registration in with no expectations of what the response would be. Come the end of the month, I was sitting in a work conference and got that “You’ve been accepted” email. I was filled with all kinds of emotions, but from that moment on…my prep had begun. I chose to prep differently this time around. By that I mean keeping it completely to myself, being selfish with my energy, and not giving an ounce of attention to any sort of distraction. I let my closest support system in on my little secret, kept my head down, and moved forward. Some days are easier than others. Some days I feel like the work will never get done. However, changing my attitude and direction with this prep, the work ALWAYS gets done. I’ve worked relentlessly on being better than before, improving everything about what I bring to the stage, and leaving no stone unturned. The few people that did know gave me all the support in the world and it was just what I needed. There was no negativity to derail my focus and any slight distraction was easily pushed out of my direction by my support system.

How it came to this: I took an entire year off of “show dieting” and essentially just “lived my life”. The last year has been so amazing to me and my family. Competing was completely put on the back burner. Eating healthy and working out is just part of our lifestyle, so at no point did I ever stop making progress. There were some cheeseburgers eaten and some bottles of wine consumed, sure. We got married and had a beautiful wedding (with delicious food), I excelled in my career, we’ve worked with our amazing team at Metabolic Nutrition, I focused on many non-gym related things and ended up improving not just in the gym…but my overall quality of life has become substantially better. Early Fall rolled around and I got that little itch to step on stage again. We had the amazing opportunity to attend the Olympia and it was a definite eye opener for me. I love being on stage and I simply couldn’t let that go. The progress that had been made over the previous months was undeniable, and I was proud of that. I’ve made plenty of excuses not to get on stage again. My conditioning has never been spot on, I need to focus on my family and career, I can move my fitness life forward without competing…etc. The simple fact is… I just love competing. So why not go all out, right? It has taken a team to help me get to where I am, and I am thankful every day for that. God has blessed me with this amazing group of people. It’s inevitable for me to get super emotional when I talk about each of you (especially when I am hungry). Thank you SO much to… My boss, co-workers, & beautiful bae Bianca – You wonderful ladies listen to me every day, make sure I am on schedule with my workouts, and remind me that I’m not actually THAT hungry. You’ve seen every mood swing, heard every grumble (prep and non-prep related), listened to me rant about irrelevant topics, and still manage to love and support me anyways.

My beauty squad, Kristen Kast & Donna Curry – I couldn’t be caught on stage with ratty hair and a bad tan. I know that’ll never happen with you guys by my side. You’ve beautified me for my last show, expos, and travel throughout the last year and you make showing up flawless stress free.

My coach Ryan Hinton & Team Legacy – You’ve stuck with me over the last 16 weeks and dealt with every change and adjustment. It’s been an exhausting but amazing learning experience and I can’t wait to show the collaboration of hard work on that stage.

Dr. Tanner & the Chiropractic Team at Core Chiropractic – I came to you guys in complete shambles with not a lot of time to work. You made it happen and the progress you’ve helped me achieve is out of this world. I would never be able to bring my best to the stage without the aggressive work and constant attention from you!

Team Metabolic – Becoming part of the most amazing family on the planet has been life changing. You’ve armed me with so many tools to be my best on and off the stage and I can’t wait for MORE amazing things to come. My lovely sisters – for making me laugh during hours of cardio, keeping me occupied with Snapchats, keeping up to date on my progress, and always being supportive of my ridiculous lifestyle.

And lastly… My absolutely amazing, handsome, understanding Husband and perfectly sweet little Kolbie – Everything I do is for you. I never go a day without feeling unconditionally loved. You both are my whole entire universe. Nothing is impossible for me without your endless support. I love you with everything I have. So now that all the sappy stuff is out of the way… I look forward to the changes that will happen over the short time I have left in this prep and can confidently say this WILL be my best I’ve ever brought to the stage. Thank you very much for reading! I can’t wait to see everyone at the show! -Kerby

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Things to know before stepping on stage...

You’ve decided you want to compete in a bodybuilding show, great. The next 10 months will be filled with shows every weekend all across the country. Although competing is fun, it isn’t necessarily for everyone. With that said, who knows? It may be something you’ve been missing out on. Many people will sugar coat the reality of being a competitor. It’s a tough task, but the end result is rewarding. It’s amazing for some, and not so much for others. Here are a few things to consider before stepping on stage…

1.       Give yourself a reality check. You read online that most people do a 12-14 week prep, but are YOU in good enough shape to be stage ready in that time? Be realistic. If not, consider having a structured “improvement period” before jumping into a prep. Being honest with yourself about how structured your work ethic is, is super important when making this decision. Social Media usually only shows the “glamorous” side to competing. It takes a lot of time and energy and isn’t something to be taken lightly. Everyone handles and approaches it differently, so remember that when you’re doing internet research. Maybe consult a “competing veteran” to get some insight about what it is really like.

2.       Pick an appropriate division for your body type. The NPC posts the rules and judging criteria on their website. Read through them and evaluate. There’s nothing wrong with starting in a “lower/smaller” division to get a taste of prep and what being on stage is like. I started as a bikini girl in 2013 and jumped classes over the years. If that’s not the route you want to take, take more time “off” before committing to a show and start where you think you want to be. If you know someone that competing with a certain organization, that doesn’t tie you to that federation. There are a few different ones out there to choose from, pick what you feel most comfortable with.

3.       It’s expensive. This part is quite often overlooked. Registration, travel, hotels, shoes, accessories, extra food, supplements, a suit, hair, makeup, tan, nails… the list goes on and on, and it adds up quick. Don’t let financial stress throw you off track. Compete when you can afford it.

4.       You’ll be tired and hungry. It’s part of it. Dieting for a show and putting in the extra time in the gym will take a toll on you. Life doesn’t stop when you start prep. You are committing to this, so don’t whine. Ask yourself if the pros outweigh the cons, especially in this case.

5.       It’s time consuming. Assess your time management skills before jumping into prep. If you have issues getting out of bed in the mornings, or have a habit of procrastinating, it’s crucial to get that in check before a show is even considered. Cardio will increase as the weeks go on, training sessions are usually longer, prepping food will take more time, and you’ll most likely be spending more time focusing on yourself than you usually do (especially if you have a spouse/kids/family). Make sure you’re confident in the decision to add this to your plate. Your family, friends, and job shouldn’t suffer because of it. All those things should be your support system. Being an asshole because you’re dieting/stressed out doesn’t make you a good competitor; it makes you an asshole with a nice body…not fair for your surrounding support. Give yourself enough time to get through a prep smoothly, it will make for a much better experience.

6.       Prioritize. This goes hand in hand with time management and I cannot express the importance of it. What’s your work schedule like? How does your family feel about it and what can be done by them to help you out? Are you only getting 3 hours of sleep now? (I promise, this will only get worse) If your non-gym life is jam packed, don’t rush into something you aren’t 100% sure you can manage. Prepping is mentally and physically exhausting, but you cannot neglect your job and spouse/kids because of it. It’s not worth ruining your health or relationships over.

7.       Where is your mind? Do you find yourself being extremely hard on yourself? It will be hard to commit to a selfish task like prepping if you’re thoughts and attitude towards it and yourself are negative. Do it because YOU want to. Discuss it with your friends and significant other. Even if they don’t compete, they can still give you advice on their feelings towards it and you can get a feel for how much support you will have. On the flip side, don’t let someone talk you out of it if it is something you want. The decision is ultimately yours. Stepping on stage should be for you.

8.       You don’t NEED a coach. Yes, coaches are great…but are also another expense. How versed are you in training and appropriate diet knowledge? If you’re completely clueless, a coach might be a good idea. HOWEVER, just because someone did one show and/or lost a bunch of weight does NOT make them a coach. DO YOUR RESEARCH! What are their qualifications? Did they go to college for health or nutrition? Do they have certifications? Look at their past clients, were they successful, and what do they have to say about their experience? Health is the main priority during this process; it IS possible to have perfect blood work even after dieting and exhausting your body, but you have to know what you are doing. Thoroughly discuss with coaching candidates before choosing one that fits you. If you don’t feel 100% happy with someone, don’t pick them.

9.       Just because something worked for your friend does not mean it will definitely work for you. So you decide to do this prep without a coach, its okay to ask questions and do research. However, if you’ve got a meathead friend who’s telling you “do this, do that”, ask them WHY they think that works before diving into something that could set you back.

10.   Posing is important. There are many beautiful physiques, and then they step on stage and have no clue how to present it. Take progress pictures, video your routine, ask people to watch you and then give their criticisms. Posing takes a lot of strength and endurance, more than most people realize. So when you’re standing on stage depleted, in front of a crowd, under all those hot spot lights make sure you are confident in your presentation. If your division requires you to wear heels, PRACTICE in them. You will look like a newborn giraffe on that stage if you aren’t comfortable posing in your shoes.

11.   Be prepared come show time. Stress can drastically change how you look, so don’t self-inflict it. Some things are out of your control (this is where mindset will play a large role), and other things can be avoided. Bring extra suit glue, an extra copy of your music, all your food, dark sheets for the hotel bed, hairspray, resistance bands in case there are no/limited weights in the pump up area, anything you can think of. Bring a bag or a small suitcase to the show with everything you need and know the time you will go on stage. Ask for help if you need it, and HAVE FUN!

Happy Prepping! –Team Freddy

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How Dieting for a Show is like Being Pregnant

I did my first NPC show 11 months after having sweet Kolbie. The more often I diet for shows, I realize how similar the experience is to being pregnant. So if you have had a child, preparing for a show should be cake.

Happy Dieting!

-Kerby

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A Note for New Year’s Resolutioners

So the new year is here and the gym is flooded with newbies taking up the cardio equipment and interrupting your super-sets. It’s frustrating because competition prep has begun, you’re hungry, and don’t want to talk to anyone new. However, everyone has to have a starting point...even if that starting point is January 1st. So for you veteran gym goers, be patient; and for you newcomers, here’s a few things for you...

1. Be aware of what’s going on around you - If you’re unsure if the bench is being used, ask the people around you.

2. Do your research, then ask questions - Asking questions is important, but most things are Google-able. Look it up, then ask if you’re still unsure. Read, research, google, and read some more. There is a ton of info out there and endless amounts of knowledge to absorb, so don’t limit yourself. Getting ideas from veteran gym-goers is a great tool, too...just wait to talk until after they are finished with their lift.

3. Commit to the diet AND exercise - Getting to the gym is the easy part, make sure your food choices match your dedication to the gym. The most progress happens outside of the gym. Whatever you do, DO NOT STARVE YOURSELF! Being able to eat more foods and getting creative with meal prep is one of the best things of the process.

4. Take progress pictures - You are your own worst critic. Document your progress by taking pictures a few times a month. You’ll be glad you did. It’s hard to measure progress when you see yourself in the mirror everyday, pictures make it MUCH easier. 

5. Plan and Prepare - Plan your meals for the week and cook ahead. Put your schedule in your phone and block out times to get to the gym. Things happen and plans change, but make your new resolution a priority.

6. You don’t have to commit to the first gym you lift at - There are plenty of gyms out there, and if you don’t love the first one you go to...try another. It’s easy to cave under pressure and commit to a full year all at once because you’re on the spot, but don’t! Most gyms offer day passes, take advantage of it until you find a place you love.

7. Invest in good Tupperware and supplements - You get what you pay for. Simple as that. We promise that asking questions, doing correct research, THEN ordering supplements will result in a much better outcome than what the random at GNC tries to sell you.

8. Don’t be afraid to try new things - If you don’t enjoy doing certain exercises or a certain plan you started, change it up! Don’t enjoy running? Lift some weights! Bored with slow moving exercises? Try a dance class or crossfit! Don’t get too antsy though, consistency will help speed up the progress.

9. Not everyone is qualified to give you a nutrition plan - Just because someone lost 100 lbs or did a show doesn’t mean they are capable or qualified to put your health in their hands. Getting advice and asking questions is one thing, but being put on a structured plan by someone who isn’t qualified to write one can be dangerous.

10. Everyone starts somewhere - Don’t compare your chapter 1 to someones chapter 20. Muscle building and weight loss takes time. It’s okay to admire and strive to look like someone, but it won’t happen over night. Focus on yourself and keep setting goals, it will come.

Everyone makes progress at different rates, but it’s up to YOU to stay consistent. Do your research and make some new friends. New Year’s Resolutioning is a great thing.

-Team Freddy

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Apple Pie Cinnamon Rolls - the Good & Bad

When you have a packed schedule, it’s easy to get stressed out about what to bring to holiday events and carry-ins. So after seeing a few different videos on Facebook of something similar, I came up with two ways to make a super easy breakfast or dessert dish, Cinnamon Roll Apple Pie. For those of you that would love to eat this but have a stage to get on or a photo shoot coming up, there’s a recipe for you, too.

First...the bad news.

Extremely delicious, although not quite macro friendly. But there is a solution...

You can buy Metabolic Nutrition protein HERE. Adding coconut oil and/or chopped nuts to the crumble will make it “crumblier”, but this is this lowest calorie version. Happy Baking! Merry Christmas!

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Avoiding Holiday Diet Disaster

It’s that time of year again when your workplace is filled with tempting goodies and there is chocolate everywhere you go. There are more gatherings of family and friends which in turn means…a lot more food. Regardless of what your goals are, this time of year can be detrimental to your progress. Keeping your mind focused and staying prepared are the keys to avoiding an unplanned cheat that can turn into a binge eating weekend.

1. Prioritize - Know what events or parties are coming up and decide which one will be worth it to indulge a little and have your meals packed for the others. Have a few extra calories to spare? Stay focused on the high protein foods before you let the dessert table grab your attention.

2. Plan your workouts accordingly – It’s easy to skip a lift or cardio session when you have a full day of activities. Don’t let this happen! Manage your time and get your cardio in early in the morning before the festivities begin. Use the extra food to fuel heavy lift days like back or legs. It’s easy to sleep the rest of the day after a big meal, but use it to your advantage and make sure you get your lift in.

3. Eat your “normally scheduled” meals – Don’t skip what you normally eat, even if you plan on indulging. If you show up to a get together hangry with an empty stomach, it’s easy to roll right off the cliff and eat everything in sight. Eat according to your current plan for as much of the day as possible. Showing up starving is a mistake that can easily be avoided.

4. Pass on the alcohol – It’s easy to consume thousands of calories when they’re hidden in delicious wine and sugary mixed drinks. Personally, we would rather eat our calories and be able to use them to our benefit. Drinking can lead to more over eating and a hangover that will most likely knock you off track for a couple days. Plus, alcohol consumption can cause muscle deterioration and lower your protein synthesis. Ain’t nobody got time for that!

5. Don’t take leftovers – Keeping the food in the house will only lead to you eating it. If you have one scheduled “off day” or cheat meal, keep it that way. Don’t set yourself up for failure by adding to the temptation.

With that said, it’s only up to YOU to determine what is appropriate for your current goals. If you’re competing at the beginning of the year and know you can’t afford it, don’t make excuses. If you’re using this time to grow (mentally and physically), use this time as an opportunity to practice will power and self-control. You will be utilizing time management and preparation skills that will ultimately come out as a win for you.

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#MotivationMonday - Prep Mindset

With the competition season coming to an end, all my competitor friends are beginning to plan their 2017 season and getting a game plan for what shows are coming up. I have always tried to plan ahead when it comes to getting ready for a show, but somehow it never seemed like I had enough time. In reality, time was not the problem; it was not being accountable for my own actions and mindset while preparing for a show. To be honest, my attitude during past off seasons fueled this as well. I did my first show in 2013. 11 months post c-section, still breastfeeding, completely clueless, no coach, no diet plan, and literally just winging it. This however, was a great success for me. I was positive and open to trying new things and ultimately I gained experience about what it was like to do a show. I took a year off after that, but looking back now I was still completely clueless. I bumped up to Fitness and put on a little muscle, but I still wasn’t as consistent with my diet as I needed to be. One more year off and I made the leap to Women’s Physique. I had more consistency with my diet, made quite a bit of progress, and I was finally getting a feel for where I really needed to be at. It wasn’t until I started prepping for my November 2015 shows that I really made a setback as far as competing. I had zero accountability for myself, absolutely none. I had an extensive list of things that went wrong that were out of my control. But I also had a list of things I could control and chose not to. I was working full time, managing my time with Kolbie, getting out of a terrible relationship, had a car wreck, and traveling….things that added stress. These are “normal” stressors that I let control me and my ability to cope properly. I binge ate, skipped cardio sessions, and began to have a negative attitude towards something I really really loved. I did fine at the shows, but does anyone really get on stage to just do “fine”? No, you get on stage to bring your best and WIN. I looked better than my starting point, my first WPD show, and a bad off season, but I certainly did not do my best.

I allowed my surroundings to control me and it turned into a downward spiral. I got off stage last Fall and it really opened my eyes to what potential I was truly missing out on. Why waste all this time and money when 100% effort isn’t given? It doesn’t matter if I stayed on track with my training if I couldn’t resist waking up in the middle of the night to eat something I wasn’t supposed to. I absolutely do not regret getting on stage with mediocre effort because it changed my attitude in a positive way and put me on the right track for success. My relationship with food had turned into something unhealthy. For someone whose entire life revolves around food, literally, it was sad for me. Something needed to change. You can’t see what you need to do if you don’t OPEN YOUR FREAKING EYES!

This entire year I have maintained a better “off season” body than I ever have, and it’s comparable to what I stepped on stage with last year. There are a lot of athletes dealing with the same issues; it’s just a matter of how they decide to handle it. Taking control of your thoughts and actions BEFORE jumping into prep is crucial. Do you really think that giving yourself a time limit and going through prep will really change your negative thoughts, inability to control stress, and binge eating? Probably not, it’s a slippery slope. But if you are confident with your progress, starting point, and attitude towards dieting, training, cardio, and prioritizing; it will be a billion times easier to do your absolute best. No one is making you step on stage by a certain date, do it on your own time and when it’s right for YOU. You can have a great support system and an awesome coach, but ultimately being accountable is up to you.

Bodybuilding is subjective and it creates a lot of internal demons. Learning to deal with this and handle the pressure of an individual sport is something that also needs endless work. Diet and training is one thing, but the mental game is the hardest part by far. Don’t forget to work on your mind during this process. When your mind isn’t right, it will certainly take a toll on your overall health. Unfortunately, as bodybuilders, it is extremely easy to develop eating disorders and body image issues. Ask for help, listen to your body, and keep your attitude positive. The results will follow.

-Kerby

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Meal Prepping for a Family

It’s uncommon (and unrealistic) to live in a household that everyone is on the exact same diet. Lucky for us, we all like the same foods. However, we’ve got a large bodybuilder trying to put on muscle mass, an active female that is maintaining/improving current physique, and a toddler. Three drastically different caloric intakes, and honestly…we all eat something completely different for every meal, even though we do like the same food. Efficiently prepping food for 3 people takes some practice, but over time it becomes an easy habit and everyone is happy. We use a handful of staple ingredients and then add “on hand” ingredients to make them into different meals according to what plan we are following.

All of us bring our lunches to school/work every day, so it takes all the guess work out of if we have time to stop somewhere and eat or what we will be eating. We know exactly what we have available and it simply is what it is. A few reasons why we do this: 1. It helps us stay on track according to our individual goals. 2. We save money by not eating out. 3. We know exactly what we are putting into our body and don’t have to guess if it fits our macros. 4. We can more effectively plan grocery trips. We know we have meals until Thursday, great, we will all go shopping Thursday night. 5. We can cook together as a family a couple nights a week, then use the other days for relaxing or other activities.

For Kerby – the meals stay simple, weighed and portioned lean meat, veggies, and a few select carbs. Basically any combination of the above “common ingredients”. The meals have been virtually the same for the last 4 years, only the portions have changed. Consistency is what works best, and eating the same thing every day for every meal isn’t a problem.

For Jordan – with the massive intake of calories, a variety works the best, especially for the off season. We take the “common” ingredients from Kerby’s diet, transform them and add bulk with other ingredients we keep on hand.

For Kolbie – Toddlers like the typical “toddler food”. But we also make variations of what Jordan’s eating and keep lots of fruits and veggies around. Having her help us cook and grocery shop has opened her up to eating a larger variety of food.

A few tips for using these ingredients…

Chicken – Throw a 5lb bag of frozen breasts into the crock pot with a little water and no seasoning. When it’s done, it can be portioned for the basic [Kerby] meals, and then added to something else  for Jordan & Kolbie. Their favorite chicken meals? BBQ Chicken Quesadillas, Broccoli, Cheese, Chicken & Rice Casserole, & Chicken Enchiladas.

Pancake Mix – Whole wheat pancakes from scratch are super easy to make (& pre-mixes are readily available). Make a double batch with 2-4 scoops of protein powder in them (Metabolic Nutrition, of course), and top with whatever frozen fruit you have on hand. We keep mango & berries in the freezer all the time. The same recipe can work for waffles, too. Need more calories? Top them with dark chocolate chips, peanut butter, and/or honey. Freeze the extra pancakes and throw them in the toaster or broiler for a quick weekday breakfast.

Cottage Cheese – Add it to anything for extra protein. Throw it into the pancake mix mentioned above. Add it to any pasta dish in place of cheese. We eat it for a late night snack or easy breakfast with fruit, raisins, and peanut butter.

Sometimes we have odd amounts left of meat, rice, & veggies after we weigh all the meals and have everything prepped. The solution for not letting this go to waste is STIRFRY. Toss everything in a skillet (even if it’s pasta or potatoes) with egg whites, liquid aminos, garlic, ground ginger, and some red pepper flakes. It will at least stretch you for one more meal!

Stay on track, my friends. Get your meal prepping practice in and make it a habit!

-The Freddy’s

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Traveling on Track

I've been to three different states over the last 3 weeks....mostly working, some for fun. But just because I'm traveling doesn't mean I have a different agenda when it comes to fitness. My lifestyle doesn't derail when I'm not at home. I've managed to get my lifts in and keep my diet on track. Since my focus hasn't changed, I've actually lost 6 lbs over the last 3 weeks even though I'm all over the place. Progress is progress. The gym at the Chicago hotel was super tiny. The first day here was leg day and I was in a time crunch. Equipment was super limited but I found a way to win. I had a little less than an hour to get this done, so the tempo was super fast with virtually no breaks.

5x20 Extensions

5x20 Leg curls

5x15 Romanian lunges SS 5x15 DB deads

1x60, 1x25 partials, 1xfailure Extensions

20 min treadmill lunges/walk circuit

I managed to get it done. I'm a creature of habit so staying in a routine is a definite for me. I was able to find a local gym for the other two days when I had more time. Splitting up my cardio and lifts made it fit into my schedule much easier. Take a look at that gym...tiny.

As far as eating out...sometimes when you're working and have to entertain, it's unavoidable. It's easy to eat bad at restaurants, but it's also not hard to eat according to plan. Ask for no butter or sauce on the side, double portions of protein without the cheese, and skip dessert. Can't decide on what the best option would be? I always go with a salad, double grilled chicken, and vinaigrette dressing on the side. You can't go wrong. I had my meals for the long drive and I made sure the hotel breakfast had what I needed.  A little prep went a long way for me the last few weeks. I’ve got a video up on the YouTube channel from earlier this year about flying with food and a more in depth look on how to stay on track.

Travel Fit! -Kerby

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Feeding the Beast - Sweet Potato Black Bean Chili

The cooler weather is here so that means it’s time for chili! We love this recipe because you can make a bunch of different variations that are all equally delicious. What you’ll need:

1.5 lbs ground beef, cooked, drained, and rinsed

1 medium onion

3 sweet potatoes, peeled & diced

1 can black beans, rinsed & drained

1 can tomato paste

1 (14 oz) can fire roasted diced tomatoes

1 packet chili seasoning, I prefer low sodium, but it wasn’t available that day.

1 32 oz low sodium chicken broth

Optional seasonings: Dried oregano, red pepper flakes, sugar, cumin, paprika, and chili powder.

Set your ground beef aside once it is cooked. Sauté the onion and sweet potato together until tender. Add the chili seasoning, tomato paste, and other spices to your taste. Coat the sweet potatoes and “brown” for just a few minutes.  Add the diced tomatoes, beans, beef & chicken broth. Simmer on low for about 20 minutes. Add water or more chicken broth for a thinner texture.

Variations: substitute ground turkey for a lower fat option.

Vegetarian – leave out the beef, use vegetable broth, and add a can of pinto or kidney beans in addition to the black. Use less broth for a thicker texture and serve over rice. Rice & beans together make a complete protein!

Chicken – substitute diced or shredded chicken for the ground beef. Use a “white chicken chili” seasoning packet in place of the traditional chili. Substitute diced tomatoes with green chilies for the fire roasted tomatoes.

Enjoy!

-Kerby & Jordan

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Addison Edge Permanent Cosmetics

I had the pleasure of meeting with Addison Edge just a couple weeks ago. I have to say, the work this girl does is phenomenal. As someone who has a good fraction of my body covered in tattoos, and at one point pierced in many places, I have put in my time in a number of tattoo shops. I might have a little obsession with makeup, too.

She’s located at Revolution Ink on Green River Road in Evansville. The shop itself is super clean and comfortable. Addison does all her work in her “office” in the back. She has everything meticulously organized and so clean that you could eat off the floor. Her certifications and licenses are in clear view, which is certainly comforting when you’re about to get something permanent done to your body. There is a whole gallery wall of unique artwork that mirrors her personality perfectly. It’s a beautiful area, really.

So what services does she offer? Everything you could imagine. She tattoos with her own matchless style. She can poke any part of your body that you want with extreme precision. My favorite has got to be her permanent makeup. She microblades eyebrows and applies eyeliner perfectly. Microblading is a special feathering technique done with cosmetic grade tattoo pigments. The artists performing this type of permanent makeup require hours and hours of training. Addison’s talent and passion is undeniable. There are few things better than being able to wake up with flawless makeup every morning. So if you’re looking to upgrade your brow game or get a new piercing, you HAVE to go see this chick. I have searched far and wide for someone that provides excellent service with reasonable prices, I promise you there is no one in the tri-state area that can compare. Follow her on Instagram & Like her page on Facebook! She does giveaways & posts the amazing before and afters of her clients.

@addisonedgetattoos - Addison Edge Permanent Cosmetics -  Revolution Ink

The studio is located at 117 S Green River Road, Evansville Indiana - 812-437-8282

-Kerby

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Feeding the Beast - Raspberry BBQ Chicken Sweet Potatoes

Packing lunch for 2 people everyday without them getting tired of repeat meals can get overwhelming. When you’re trying to support your husband eating 5,000 calories a day without him getting sick of the same foods is also overwhelming... So my tip is this, when you get ideas, WRITE THEM DOWN. It will help you out of a meal prep rut when you’re struggling for new ideas down the road.

We go through a ton of BBQ sauce. A. LOT. Definitely our most over used condiment. So this week, I switched up something I already knew he would be eating. I found inspiration from a few different Pinterest recipes and the result was great.

What you’ll need:

2 lbs raw chicken breast (diced or full breast depending if you’re going to grill or saute)

1 cup frozen raspberries (thawed and mashed, strained if you want)

1/2 cup honey

1/4 cup hoisin sauce

1/4 cup low sodium soy sauce

1 tbls paprika

2 tsp garlic powder

a pinch of crushed red pepper flakes

Throw your chicken into a large hot saute pan with some coconut oil and cook until slightly browned. (Or grill it until mostly done) Mix all the above ingredients and pour over the chicken. Stir and heat until the sauce is thick and coats the chicken. Serve over baked sweet potatoes.

Enjoy!

-Mrs. Freddy

[kjteamfreddy-blog]

Why Your Motivation is Momentary

We hear it every day, “You guys are so motivated!” “It must be nice having someone make you eat healthy and workout.” “I don’t have time to build up that type of motivation.” “How do you stay motivated? I get so tired, I’m the worst.”

Us: “Haha yeah, just gotta do it.”

Well, I am just going to let you in on the reality of things.

We don’t MAKE each other do things. We were living this lifestyle long before we met each other. We make individual choices. However, we do hold each other accountable.

We also “don’t have time”. We work full time jobs that aren’t gym/fitness/training related. We have a family, friends, chores, and other things to do outside the gym just like everyone else.

Here’s the thing… we aren’t motivated. Motivation is only the little thing that got us started long ago and might only come back around when we set a new goal for ourselves.

We are DISCIPLINED and we PRIORITIZE. There is a difference between all three and it’s up to you to know how they work individually.

Motivation – it’s that feeling you get after watching “Generation Iron” and decide you are going to start training like Kai Greene. It’s that feeling when you see a famous person in a magazine and think “wow, I really want to look like that.” So you set your alarm, get up early the next day and go for a run. You drastically cut your calories and go invest in a gym membership. You feel really great after 2 days and then crash. On day 4, you press snooze 3 times until you are late for work. You say fuck it to your salads and binge eat McDonalds. You may step foot in the gym a couple more times that week but soon realize it is just money coming out of your account every month from now until your year contract is up. Where did your motivation go? How come you couldn’t maintain that feeling of being Rocky after he runs those stairs and cheers for himself? Because motivation is only temporary. It gets you going, but it never stays. Motivation tells you that you CAN do something, but it doesn’t MAKE you keep doing it.  

Now moving on to what’s really important…

Discipline – Discipline is staying committed to what you promised yourself while overcome with that “motivated feeling”. You told yourself you were going to do all these things but that lasted a whole 4 days. Why? Because you “lost motivation”.  But the reality is that you only focused on the fleeting motivation while not practicing discipline. So what’s maintainable? Not drastically cutting your calories overnight and spending 4 hours in the gym. It’s a process. Making better food choices, avoiding extra bites, cutting out soft drinks, passing on office treats, and telling yourself you will do something physical 3 days this week is how to exercise your will power and learn for yourself. Blocking 45 minutes out of your schedule to get a workout in and having your bags already packed in the car is discipline. Choosing the lunch you brought over fast food and getting up when your alarm goes off is discipline. What’s your end goal? Assess the choices you make on a daily basis. Are those choices contributing to what you want most? Practicing discipline will help you slowly adjust to the lifestyle you ultimately want to live without depending on motivation to be there 24/7.

Priorities – Do you WANT to sleep in or do you genuinely NEED the sleep? Do you NEED to watch 6 straight hours of Netflix until 2 am so you snooze that 5 am alarm? Do you NEED to go out to lunch with your coworkers every day and pick the unhealthiest item on the menu? Analyze your needs and your wants, and then figure out how to make it work with your schedule. The ample hours you watch of Netflix on Sunday nights, that’s a grocery trip, a few days of meal prep, and 30 minutes in the gym or on the treadmill. 6 hours of TV watching isn’t an exaggeration for the general population these days, I’ve even been there. You were not exerting any energy watching that TV screen, so what’s your justification for not getting up early to work out or make a healthy breakfast? You don’t want to lose time with your spouse or kids after work so you can’t make it to the gym? Well, you just told me you didn’t get up early. For us, exercising, grocery shopping, and cooking are all family friendly activities.  Stop making excuses and SET YOUR SCHEDULE. Our schedules vary day to day, that’s life when you have a family and full time jobs. However, that isn’t an excuse. Know your role in all the activities you participate in and take responsibility for every hour in your day. Plan ahead and make arrangements for everything to fit. At this point in our lives, we try to have our week planned by Sunday night. We plan when we will train, what days we cook, when we will eat our meals, when we have family time, and when we will have a date night. Why? Because these are our first priorities. Knowing what’s ahead for the week will help you stay accountable, as well. If you know you have a party or a wedding to go to on Saturday, hopefully this will help you plan your meals accordingly and let that day be more “flexible” for you. Plans change and things happen. But preparing for business will keep you on track and won’t completely derail you when something doesn’t go as planned.

These are our few suggestions:

·         Recruit a partner to hold you accountable. This may be a friend, significant other, family member, or a coworker you see on a daily basis. Knowing eyes are on you gives you a better chance of making those better choices.

·         Plan your week ahead. Communicate with your friends and family on what their plans are, as well. Block out time in your schedule that you know you can make it to the gym, the grocery, or prep your meals. There are a million tools, apps, and shared calendars available now that can help you execute this properly. Can’t find one you like? Get a weekly wall calendar or planner at the local office supply store and hang it on the kitchen wall.

·         Practice discipline. When you’re about to grab that donut in the office kitchen or pull into a drive thru on the way home, ask yourself if that is contributing to your long and short term goals.

·         Now that we know motivation is temporary, do your best to find resources that DO motivate you. Keep those things around. Whether it is a note on your mirror, a playlist of upbeat songs that you listen to on your way to work, or a YouTube video that always pumps you up…don’t forget about them and use them to your benefit. Keeping a variety of handy tools around can easily contribute to pulling you out of a slump.

Being healthy and in shape is an individual activity. Yes, you can workout and eat with your family and friends but its up to YOU to make the right choices. No one holds more power over you than YOU.

Build a lifestyle you’re proud of. Stay on track, my friends.

-Team Freddy

[kjteamfreddy-blog]

#throwback Thursday - Back Training

Building back thickness & definition is important for females and males in a lot of aspects. You hear it all the time “shows are won from the back”. Is this necessarily always the case? No, but it’s pretty important. Think about your wedding day or another formal event, you want to wear a backless dress, right?

We both hear it ALL THE TIME… “How do I lose this back fat?” “How do I lose this? *grabs back love handles*” Well the answer to that is mostly diet, but building thickness on the back side will help. For females, widening the lats (latissimus dorsi) will make your waist appear smaller, giving you a curvier look. For men, the same principle applies, building a thick back will make your waist appear smaller & shoulders broader, giving you that upside down triangle shape.

Properly training your back will improve your posture, strengthen your core, and help improve other accessory lifts. Back pain is a common problem for the general population, but strengthening your muscles will help overcome that. The back muscle group is such a large part of your body, so building the lean muscle mass will also support revving up your metabolic rate. More muscle = more calories burned.

So what are our favorite lifts? We train differently for sure, but we enjoy many of the same exercises just at a different tempo and weight. For Kerby - High intensity, moderate weight, circuit style training is ideal. Tempo needs to stay fast to keep heart rate high and calories burning. Body weight training is also important. As a mom, functional fitness is key. Looking strong is one thing, but actually being strong matters, too. Conditioning has been an obvious issue in the past, while adding muscle mass is never the problem; so high intensity it is. For Jordan – heavier weight, moderate reps, and slower pace. His body type burns fat fast, so being aware of muscle catabolism is essential. 

Happy Lifting!

-Kerby & Jordan

[kjteamfreddy-blog]

Salvaging Stinky Shakers

So we’ve all been there, we left our favorite shaker in the floorboard of the car because it fell out of your gym bag when you took the turn into your neighborhood too quick. It’s always a nice find when you open your car door the next morning and see that beauty left there the whole night, just conjuring up all kinds of stinky smells.

Hold up before you throw it out, there is a saving solution! This also works on sippy cups and plastic cutting boards that have seen too many garlic heads and raw chicken breasts. We go through a ton of shakers, so this even works on the old ones that aren’t dirty, just smell a little “off”.

What you’ll need:

Dawn Dishsoap

1/4-1/2 cup Apple Cider Vinegar (I always keep raw unfiltered on hand for a list of things)

3/4 cup Bleach

and your stinky shakers

Hold your nose and rinse your cups out with hot water. Plug one side of your sink and begin filling it with the hottest water your sink will give you. Add the cups, bleach, apple cider vinegar, and enough Dawn to make your water bubbly but not overflowing. Let the cups sit overnight or while you’re away at work. We love this trick because it makes your house smell so good and also gives your garbage disposal a cleanout! Drain the sink and run the shakers through the dishwasher (or give them a good scrub) to remove any bleach residue.

And one more bonus tip for you guys. We have a small house so storage is limited between dishes, tupperware, and kitchen supplies. We use an IKEA wine rack attached to our cabinet above our sink for extra shaker storage!

Happy Cleaning, Everyone!

-Kerby & Jordan

[kjteamfreddy-blog]

JFred training shoulders in the offseason. Steady mass gain to maintain leanness.

[kjteamfreddy-blog]

Jordan’s Monday Meals

We try to turn our “Sunday night dinner making” into meal prep for the week. Bulk cooking staple ingredients and transforming them for each meal.

Italian Pasta with Turkey Sausage - makes 4 Jordan sized servings, or 6-8 “normal person” portions

Boil the pasta according to box directions, drain, and rinse. Remove casings from turkey, brown, drain, and rinse. Dice and saute pepper and onion, add seasonings. Add tomato sauce to the peppers and onions then add cooked sausage once bubbling. Let simmer for 15-20 min. Add cottage cheese in the last 5 min of cooking to melt. Pour on top of pasta and mix. If making this for kids, or people that don’t like chunky sauce, try blending the sauce after adding the cottage cheese and add the meat last! 4 big portions - 625cal 15f/80c/42p #bulklife

We prepped more ingredients and got our meals ready for the week. Here are 3 (out of 7) of Jordan’s lunch meals - BBQ Chicken Sweet Potatoes with Green Beans, the Italian Pasta from above, & Taco Turkey with Fiesta Lime Rice. Kerby meals aren’t so pretty, but we’ll both be prepared and fed with healthy meals!

Start your week off right! Stay motivated, peeps!

-Kerby & Jordan