Progress & Favorites #1

I think I'm going to do these sorts of updates every few weeks! With mommy/wifey duties, new job, school, training and eating all the time it's hard for me to keep up with blogging. But, I do love it, especially to be able to look back on to read current feelings and help inspire others in any sort of way that I can. 

I've reached over 10,000 views from allllll over the world! America, Serbia, Germany, Japan, Canada, Australia, Malaysia, etc. It's pretty amazing and THANK YOU for taking time and reading my blogs! xoxoxoxoxo

Prep Update: 

I am about... 9 weeks out now? To be honest, this prep has been the complete opposite of my last. I'm not stressing myself out over every little thing, I told my coach I want to go slow and steady so I don't crash and burn out later, or have a horrible rebound again. I will not step on stage until I'm happy with my complete package- even if that means choosing a later show. However, I am motivated as HELL to make the March 28th one! I'm LOVING training. I may be tired, usually just really sore, and hungry if I think about it too much, but I'm not miserable by any means. I'm enjoying myself and this journey. I'm excited to keep pushing and peeling the layers ;) My coach asked me what my energy level was, 1-10 (10 being highest) and I said 9! Yeah, sometimes I have to really push myself, especially that damn cardio lol, but I can do it. It's all in my head. Mind > matter baby.

Training: 6x a week (heavy weights, no plyos). Cardio: 6x a week. HIIT & steady state. Nutrition: Macronutrient based diet consisting of high protein, moderate carbs, and low fat. I use flexible dieting and hit my protein/carbs/fat/fiber daily as well as micronutrients. 1 reefed day a week consisting of almost double my weekly carbs. I usually have it on saturday nights after leg day!

So, here are my progress photos that I've been sending to my coach. I'm well aware how much weight I put on since my last show and I don't need to feel ashamed or guilt myself further. It happened, I slipped up and ate a lot of delicious foods in large moderations (haha). I still worked out, hard, but you know the saying... you can't outwork a bad diet. So true man. I learned, and I'm moving on and doing the best that I can now. 

slow and steady! trying to maintain as much muscle while leaning out!
*starting weight: 140lbs / <5'2" / bf%: unknown
*current: weight unknown, bf% unknown, still a shorty

As embarrassing as it is for me, I am human... I like to be real with everyone who is actually interested in following my journey. It's not all about the highlight reels for me.. I struggle, I fall, and I get the fuck back up. I have a body type that puts on weight very fast when I'm not careful. I really hope to never go through that rebound feeling again. I know I'm capable of losing it and bringing an even better stage package this year. 

Thank you to everyone who supports me!

Current Favorites:

1. Muscle Pharm Combat Crunch Protein Bars

*Chocolate Chip Cookie Dough & Chocolate Peanut Butter Cup
They also just came out with a cinnamon twist, but I haven't tried it yet. I'm definitely more of a chocolate and peanut butter lover mmmm. These are SO good- The macros/calories, the size, the texture and taste! Anyone that knows me knows I love me some Quest Bars, but TRY these. They are worth it!! They kill my sweet tooth and chocolate cravings and are great for a mid-day pick me up snack or meal on the go. I buy mine through Amazon.
(Macros: 210 calories, 7g fat, 28g carb, 20g protein, 12g fiber)

2. Beef Fajita Flame Broiled, Seasoned & Spiced

I always choose chicken to eat as my protein, egg whites second,  protein powder, then fish last. I love steak, but it's usually more pricey and higher in fat. This one I found tastes so great, price was reasonable, and macros are fantastic. I love cooking stir fry with it or making healthy tacos. I buy mine at Sam's Club.

(Macros: 3oz (85g) = 100 calories, 3g fat, 3g carbs, 16g protein)

3. Cary's Sugar-Free Syrup

So I used to use this often, until I heard of Walden Farms (0 cal/fat/carbs) pancake syrup and started using that. But after a while... it just gets old... and expensive for how quickly I'm able to go through it since it's 0 macros everything. So I decided to go back to this because I don't have to order it online, and the macros are pretty damn good for how much you can use. 1/4c is 60ml = 60g and if you weigh while you pour, you will realize you don't even need that much. I only use half of that, so 30g. It tastes way better and for how much I like to make protein pancakes, way more affordable... and convenient. And less chemical tasting.

(Macros: 1/4 cup (60g) = 30 calories, 0 fat, 14 carbs, 0 protein). 

4. Scivation Xtend Intraworkout

I started using this during my last prep, almost a year ago, and have fallen in love with it and I don't think I have gone a day without it! I use 1 scoop and sip on it during my workouts. I honestly feel like I sweat much more when I drink it. But besides that, here are some facts on these BCAAs. 

• Build Muscle • Burn Fat • Recover Faster
• Enhances Muscle Building and Strength
• 7g BCAAs - 2:1:1 Proven Ratio
• Increases Fat Burning
• Helps Speed Recovery
• ZERO Sugar or Carbs

There are a lot of BCAAs out there (branch chained amino acids) but this one is just my favorite. I highly recommend watermelon and strawberry kiwi! If I crave something sweet later in the day, I've also made slushies with it in the summertime :)

5. Liquid Stevia Drops

These are 0 calorie sweeteners, and all natural! I LOVE them. They are a bit pricey for a small bottle, but seriously a few drops goes a long ways! I use them in my coffee, plain fat free greek yogurt mixes, protein pancake mix, etc. Anything you want to sweeten! Plus, they have a whole bunch of different flavors! Tryyyy them. You need this in your life, especially if you like stuff sweet like me :p

I buy mine from Amazon or Vitacost. I linked it so you can see the product details :)

I buy many things from Vitacost! Protein powder, vitamins, Quest Bars, peanut butters and sweeteners. Check them out!

Thats all for today! Have a fit week everyone. Don't give up!!

If there is anything you want me to write a post about or you have questions, feel free to contact me and ask anything!

Also follow me on IG for more day to day updates :)

@coral.suarez

xoxo

Rebound & Comeback!

Hey loves, I can't believe I haven't written in 6 months! 

Honestly, it's easier to write stuff out than to actually DO them. I had a really tough time after my last competition 6 months ago-- rebounded hard (15lbs) and trying to figure out what was best for me to do. As much as I educated myself on post-show rebound, reverse dieting and BALANCE, it's easier said than done. I continued to gain weight and fat through the months and felt insanely self-conscious. I felt like a bottomless pit that just could not stop eating large amounts of crap! Mainly sweets. aka fat, carbs and so much sugar :( As much as I told myself, "its ok, it's off season" or "you need to gain fat to put on muscle" the hard honest truth was that I didn't need to put on that much. A little is normal, it's necessary even to put on some fat after being in a deficit so long to regain sanity, energy and to live healthy. But, unfortunately, I put on too much. For those who follow me on  IG (@coralsuarez) probably noticed slight gain, but it's easy to hide in clothes, take selfies at a good angle, suck it in and or use good lighting. I was just too embarrassed and didn't feel like I could be much motivation to others to be posting blogs... So I stopped. 

I knew I needed to take several months off from being on "diet" aka calorie deficit. Instead of focusing and driving myself crazy to lose weight (although I still did a bit), I tried to focus more on putting on muscle and size, so the next time I dieted down, I would have some pretty muscles to reveal underneath. I've been trying to love myself more and stay positive instead of tearing myself apart constantly for not fitting this extremely fit shape, that society kind of pressures fit girls to look like. Because if you don't look shredded 365 days, you're not "fit" right? (sarcasm)

Anyways, I chose a different coach than my last two. I decided on Team Heugly and have started working with them almost 5 weeks ago! This saturday I will be 11 weeks out-- First competition of the season being March 28. Eeeeeek. 

I'm excited to have routine and structure by a wonderful coach, I'm excited to have great communication and support, I'm excited to be lifting heavy and doing HIIT cardio, and most importantly, I'm excited to have a macro based diet (carbs, fats, protein, fiber) instead of a meal plan! AAAAND I don't have to weigh myself! Such a relief. My first past coach had me take progress photos and weight 3x a week it was beyond stressful. 

In just a few weeks working with them, I've noticed such differences in coaching methods already. I honestly haven't even felt like I'm in prep. It's been a breeze so far :) 

On the flip side, I'm torn between wanting to compete, and be fit for life... I'm not sure how many I will do after this one. I kind of want to remove myself from the "on season" and "off season" mentality... Why can't I just look and feel good all year around? For years I have obsessed over my body... too skinny... too fat... calories... macros... never ending disordered eating cycles... blah blah. Eventually I want to FREE myself from it all and just do whatever the hell I want all year and maintain and progress towards my goals. I love the discipline to compete, but I'm really scared of the rebound that could possibly happen again. 

Progress pics.... the weekly ones I take to send to my coach.. ah, I want to show them, I'm just embarrassed :( I worked SO hard last year/this year for a year to compete and lose 60lbs of pregnancy weight to just gain in a few short weeks. I felt and looked awful. I take progress once a week now so I may or may not start sharing comparisons soon... Until then, here are some clothed/semi-clothed progress selfies... ;P to show where I am at lately.

Just want to end it with this: DON'T BE SO HARD ON YOURSELVES! I know it's easier said that done, but TRY to relax and enjoy the process. Loving your body through thin and thick. I've been through thin (110lbs) and pregnant (180lbs) to fit (120lbs) to fat (150lbs) to average (130lbs) and even looking my best, I was never happy and satisfied with myself because I paid too much attention to the scale. THE SCALE DOESN'T MEAN SHITTTTT. Once I dumped the scale and went off of how clothes fit, body composition, and how I felt inside, my mindset really changed. Sure, "fit" looks good if you're cut up and shredded all the time, but those high-profile fit people are not always healthy. You need to find that balance where you can live your life, eat some damn ice cream without it turning into eating the entire container, workout without it feeling like punishment and go out with friends and family without obsessing over calories. There is a time and a place for it all... if you are prepping for a show, of course things must get a little strict, but it shouldn't change your life completely. If you're not prepping... dude, LIVE. Eat! Train hard. HAVE FUN. If you're hating everything... you shouldn't be doing it!

xoxo

IG @coral.suarez