Battle of the Mind

Today, I want to talk about positivity. How positive are you with yourself?

Each day is a BATTLE of the mind. I do not believe that individuals are inherently happier or have a more positive attitude. Like any skill that you must develop, your attitude and positivity is something you must also work on as well. 

I often am asked the question, what do you think about right before a big lift in the gym or on the platform competing? My honest answer: I am telling myself that I CAN and that I WILL do the task ahead of me. I do not question myself. Sure, I am not perfect and there are times that I doubt myself in training or in competition, but for the majority of the time, I believe in myself and I believe in my capabilities. I know that I have a purpose in whatever is set in front of me - even if it is as simple as lifting weights and accomplishing the task at hand.

Think about it this way… The attitude you have before and after a lift can impact numerous people around you (those in the same room... Those who see video of your lift). How do I want others to see lifting? I want them to see it as a task that CAN be accomplished and a task that can empower you in other aspects of your life.

Positivity is something that MUST be practiced, similar to how a powerlifter must practice their form or a figure competitor must practice walking in heels and posing. Nothing in life is automatic. Sure, certain circumstances will allow an individual to be primed to be happier at various times. However, I can tell you that some of the most miserable people I have ever met have some of the best “circumstances” you could imagine. It saddens me to see so many individuals harder on themselves than anyone else in their life. It is frustrating to me to see so many people pick apart their bodies day after day when they are in fact beautiful and made for a special purpose. 

BEGIN using your gifts and BEGIN a new mindset. You can renew your mind by simply telling yourself you CAN and you are CAPABLE. Start simply in the gym. Tell yourself that you strong, fierce, and can do incredible things. It is amazing how starting this positivity in something as simple as lifting weights can transcend into other aspects of your life. Soon you may see that your positive perspective is impacting those around you...To work harder and be more persistent in their dedication. You may also find yourself more positive in other arenas of your life.

Positivity and positive self talk are more impactful than you may think. How can you become a more positive person? Here are 5 tips to start...

1.) Wake up every day and listen to a positive message on a podcast, in a devotional, or something similar. Starting the day in the right mindset is KEY.
2.) Think of three things that you are thankful for before you open your email, social media, or look at any texts.
3.) Tell yourself that you CAN accomplish what is in front of you for the day. 
4.) If you find yourself doubting your abilities, tell yourself that you can do more than you think. “You got this. You CAN do this. God is with me” --- I say those on repeat. 
5.) Unfollow anyone who does not add something positive to your life on social media.

Hope these help and keep up the positivity. 

My Journey In Pictures

A bit of a history of my journey with pictures from different points in my journey. It has not been overnight (as you can see) and I wanted to compile a journey through pictures with the various highs and lows :) 

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High school runner, aiming to run on a college scholarship but was injured my junior year. This lead me to find weight lifting, but to also have a lot of ups and downs with food. My relationship with food struggled during this time: I thought that the lighter I was during my track days, the better. As a result, I found myself constantly trying to see the scale go down as opposed to fueling my body and running and my eating issues initially started. I did not have any sort of disordered eating until this time. 

Early 2011, freshman year of college, after gaining 20lbs. I struggled with my identity being solely found in running. When I was not running, I felt like my identity was gone. During this time, I was trying to eat clean, restricting myself to low calories and high amounts of cardio, giving up... Gaining the weight back again and again. A very low time in my life and frustrating. I did not know what to do.

I was able to lose about 25lbs by late 2011 through double cardio sessions each day and low calories. I was anticipating starting my prep at this time, but I was given a meal plan that was less than 1000 calories. This threw me into a tailspin. 

March 2012. I do not have pictures from January of 2012 when I regained all of the weight lost in 2011 and more. I successfully lost another 15 pounds through excessive cardio and low calories but was struggling a ton with consistency. Binging one week, starving myself the next. 

2013: Around the time that I discovered flexible dieting and slowly transitioned into CONSISTENT eating patterns along with a solid weight lifting program that emphasized heavy compound lifts such as squat and deadlift. Before this time, I never lifted heavy for the fear of "bulking up" and was told my legs would not look good from squatting heavy ;) I reverse dieted from May of 2013 until April of 2014.

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Beginning of my prep for my first show in 2014. I weighed about 162lbs here and started prepping with Layne Norton. I followed a Power / Hypertrophy program until June of 2014, when I started Daily Undulating Periodization powerlifting training to train for my first meet in November of 2014.

August 2014 - Mid-Prep and about 150lbs.

My First Show: NPC Kentucky Muscle in November 2014 where I won class F. 142lbs.

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I was a wittle crazy ;) and decided to do my first USAPL powerlifting meet the following weekend after my first show. This meet was in Florida. Ended up winning my class with a 320 squat, 165 bench, 352 deadlift, and 402 wilks. Who says strength and aesthetics are mutually exclusive? :) 

Winning my IFPA Natural Figure Pro card the following weekend in DeKalb, Illinois. [Told you I was crazy doing three events in three weekends ;)] Winning the overall title, tall class title, and novice category. 140lbs.

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My first ever photo shoot that winter. 

Spring 2015. Slowly reverse dieting and maintaining stage leanness. 

April 2015. Second meet ever. 347lb squat, 165lb bench, 363lb deadlift. Still maintaining 142lbs. 

May 2015. Decided to compete again in figure but did not have to diet down much due to maintaining leanness so close to stage weight. In hindsight, not a good move to stay at below 10 percent body fat for an extended period of time, as I lost my period for over a year and was experiencing hormonal effects. 

2015 National NPC Shows. I competed two times and placed in the top 6 in my class, but knew that I needed some time off from competing after Team Universe. 

August 2015. 138lbs when I cut down to 63kg in order to qualify for nationals in that weight class. This ended up being a very bad decision and unwise as my weight class was under my stage weight (LOL WAT). I injured my back at this meet and it took me over a month to recover. I recovered just in time for Raw Nationals but it was a push to the finish line.  

Raw Nationals 2015, where I decided to NEVER compete 63kg again LOL. I miraculously healed form my injury and was able to win the junior title at 72kg. Hit a 347 squat, 170 bench, and 375 deadlift in my last meet as a junior. 

GAINZ TIME

By January 2016, I was up to 150lbs, got my period back, lifts exploded, and I was focusing on being HEALTHY first and foremost with my sights set on the Arnold 2016 and that 400lb squat ;) For the first time in my lifting career, I was focused on powerlifting solely and not dieting for a bodybuilding show at all. 

Arnold 2016 coached by Jacob Ormes. I hit a 374 squat, 170 bench, and 408 deadlift. 

2016: The year of gains and travel :) 

Nationals 2015: 5th Place with a 396 squat, 182 bench, and 413 deadlift.

Photo Credit: Brandon Lee Wells.

2017 has been an amazing year and where I have come to in my journey... Focusing on both powerlifting and bodybuilding. But more importantly, having a life NOT centered around my looks and my body, but rather the person I want to be and the impact I want to make.

I have maintained a body weight of approximately 158-162lbs since mid 2016. I most recently competed at the Arnold in March, where I hit an all time PR of 1003lbs with a 396 squat, 182 bench, and 424 deadlift. 

This has been my journey. I hope you learned, enjoyed, and feel a bit more hope if you are lost and want to make progress. One day at a time. But remember, you already have worth in the form you are TODAY. No end point will bring you happiness. Seek satisfaction in the PROCESS > PRODUCT :) 

PROCESS not PRODUCT

My journey has been long with many twists and turns. What initially started as a passion for athletics at a young age developed into a post-college bodybuilding and powerlifting competition endeavor. Throughout my entire journey, one part of my story that cannot be emphasized enough is the importance of the process & journey... Not solely an end point or show date. 

Vital: learning the lessons pertinent to us throughout the process of improving ourselves without losing sight of the fact that an end result will NEVER bring us happiness. Temporary joy can be found in events but the lasting impact and joy that is associated with any task meant to develop us is found in the PROCESS, or as some like to call it, the daily journey or grind.

HOW are you leaving your impact wherever you go? How are you making a difference? One of my favorite expressions by De Novo Nutrition is the simple notion of "leaving your mark". Leaving your mark will not involve the sole focus on one's self. It involves more than just US. How are you making an impact in what you are doing? How are you hoping to "leave your mark"? I can tell you that leaving your mark must be more than stepping on stage or competing in one powerlifting meet. Share your journey. Inspire others along the way. Use your gifts to impact others and you will see your mark grow bigger than you ever anticipated. 

<3 Katie 

Pizza Veggies

One of my recent favorite recipes has been veggies - pizzafied! Essentially the most delicious way to get in a few servings of veggies each night! :) A super LOW calorie way to get your pizza fix in each night! 

I make my recipe with riced cauliflower - however, broccoli florets or simply steamed cauliflower would also work.

You will need:

Riced cauliflower (I used one bag of frozen, steam-able riced cauliflower)

Garlic

Spinach

Turkey pepperoni

Tomato (I use grape tomatoes)

Oregano, salt, pepper, onion powder

Pizza Sauce

Parmesan cheese

Directions:

Heat skillet with coconut oil and cook spinach, tomato, garlic, and any other veggies of your choosing in a pan. 

After those are cooked for approximately 5-10 minutes, add one steamed bag of riced cauliflower to the mixture in the pan. 

Add turkey pepperonis as well as onion powder, oregano, salt, and pepper to taste. 

Finish with a pizza sauce of your choice. My favorite brand is Carfagna's (but I think it can only be found in Ohio, unfortunately). 

Continue to sauté until all ingredients are heated (approximately 3-5 minutes) and the flavors have a chance to blend together. 

Take off burner and top with parmesan cheese and more seasonings as desired. Some people love ranch on their pizza - so you could also add ranch dressing! 

For more protein, top with lean ground beef or turkey :)  

Pizza veggies! ENJOY :) 

Katie Anne Brownies

Katie Anne Brownies with a banana almond twist!

One 100g brownie: 22 carbs, 12 protein, 2 fat.

My brownie recipe has been swirling around different social media platforms… And thank you to all who have tagged me in their creations!

My latest version is banana almond. I was out of chocolate chips (so sad), so I decided to make a slight tweak to the recipe to add a pop of flavor.

These brownies are very DENSE. You may read the list of ingredients and be skeptical – but if you add enough stevia, they will taste great (in my opinion)  Not quite like the real thing. But pretty darn close. AND you get a 100g brownie for the macros. 5g of fiber. And the perfect addition to any ice cream creation or when you have a sweet craving.

I love making up calorie-friendly recipes that have more fiber, less sugar, and are a healthier option for those who might be dieting and want a filling treat. I have been through contest prep several times and know what it is like to crave the real thing – but want more than just a bite.

This recipe will give approximately eight 100g brownies for your enjoyment 23 carbs, 12 protein, and 2 fat. And 5 fiber from the black beans!

The secret?! The combo of ingredients below 

Preheat oven to 350 degrees Fahrenheit.

Ingredients:

• One 15oz of canned black beans (drained and rinsed)

• 150ml liquid egg whites

• 1/4 sugar free maple syrup

• 35g ripe banana

• 1 tsp almond extract

• 150g pumpkin

• 2 whole eggs

• 150g fat free cream cheese

• 12g honey

• 30g coconut flour

• 40g dark chocolate cocoa powder

• 30g oat flour

• 1 tsp baking soda

• 1 tsp baking powder

• 1 tsp salt

• 30 drops liquid stevia or sucralose

• 15-30g chocolate chips (macros do not include this… but I would add them if you have them)

Add protein powder for higher protein content, if desired. Core Nutritionals PRO blends would work best :)

Mix all wet ingredients in a food processor until smooth. Add dry ingredients (baking soda and baking powder at the very end and pulse a few times). If you have chocolate chips, add at the end as well.

Bake in a greased or sprayed glass baking sheet (you will either need two 9 inch round baking glasses or one 9in x 12in pan – you can also bake in mini loaf tins for individual brownie cakes. 

Bake for approximately 30 minutes at 350 degrees Fahrenheit. Take out when slightly soft for a fudge-like consistency. Let cool completely before cutting into squares – or just eat the whole batch if you choose. ;)

These are best after one night in the fridge.  Enjoy!

#katieannebrownies

Is Perfection Getting in the Way of Progress?

“Type A” personality. Perfectionist.

Terms often deemed to those who willingly admit that they have an extreme personality, not satisfied with “just good enough”and constantly striving for perfection. Many “perfectionists” (here, here!) are drawn to extreme endeavors. Constantly seeking to be the fastest, smartest, most accomplished, etc. Soon endeavors that we originally had passion for can detract from our lives, especially our life outside that particular passion. We no longer find satisfaction in the process: we want to win.

When we take a step back, “everything or nothing” perspectives are ridiculous. The chances that you will be the all-time greatest at something you do are slim to none. Even if you do achieve a status of greatness, society has a short term memory. Individuals who are younger, smarter, and more talented will steal the lime light eventually.

You do NOT have the be the best to make a difference or have success. Strive to be YOUR best instead. That is all you can do. You do not have to be the best by society’s definition in order to be great. Do not let the pursuit of perfection get in the way of progress.

Those who have success or simply those who do not give up. When does it become easier to avoid throwing in the towel and giving up? Forget talent, advantages, and perfection. Think consistency. When you strive to hit perfection and miss, you will feel a sense of loss or failure. If you strive to be the best you can and find a way to take more steps forward than back consistently, you automatically win.

We should start thinking of our lives as wins after wins as opposed to missing the mark of perfection. Perspective is everything and black and white mentalities will lead to ups and downs and extremes. Hence, missed “wins” and more “failures”. Any endeavor that is worth it will come with challenges. Finding your passion should be less about seeking perfection and more about winning at the little things each day that add up to the big picture.

Set yourself up to have more wins each day. Accomplish small tasks. Win at starting the day positively. Win at being there for your spouse, children, friends. Win at finally accepting your body for what it is. Win at enjoying a night out with friends without worrying about tomorrow. Win at hitting one more rep in a workout. Win at getting your cardio in.

Change your perspective of yourself. Perfection hinders progress. See yourself as a winner and learn to allow yourself to do so.

Promoting what you love instead of bashing what you hate

“Promoting what you love instead of bashing what you hate”

I am sure that is a quote that many of you have heard before. It seems pretty cliché, but it has been on my mind as of late.

Social media can be an amazing thing. I have met some of my best friends, connected with incredible individuals, been inspired, reached out to people I never thought possible, and have been able to share my story with thousands.

There seems to be an emphasis by many to look to those they do not “approve of”, understand, or see eye to eye with – and criticize. To me, social media is an incredible platform. There is unlimited positivity that can be spread, people that can be reached, and lives that can be improved by using our gifts for the greater good. Share who YOU are. Do what you LOVE. Show others the obstacles you have overcome to get to where you are today. Are you corny, weird, and quirky? GOOD. We need more individuals who are not afraid to be the people they were made to be. Someone will be able to relate to youOnce I was not afraid to show the world who I was, the more people I connected with!

Who does it benefit when someone attacks another person’s quirks, characteristics, looks, or personality? I am still curious as to finding that answer. Who knows what demon someone may be fighting during a particular day. Words do sting – and I would never want my words to be the ones that cause an individual to harm themselves – either through self-hate, depression, or worse yet, self-harm. Life is so short. The person we chastised, criticized, or mocked might be living their last day on this earth. I want the final interaction I have with someone is one of positivity. Sure, there is some validity to calling out scams or phony sales tactics that may be circling. However, it disappoints me when I see others devoting so much time to negativity. There is so much I LOVE – so I want to focus on that.

A few things I love and appreciate (and I would encourage others to think of this today as well): My family and their support, De Novo Nutrition white cake whey, heavy squats, lifting with my dad, my clients and their badass-ness, seeing other females kicking butt in the gym, watching powerlifting empower so many women, travelling to see friends, the fact I get to travel to Utah AND Texas next month!!, playing with my dog Stanley, baking macro-friendly desserts, talking to my brothers and sisters in Christ and seeing the bigger picture in life – those are all things I LOVE plus many more. What do you love? What is positive about today? Who can you uplift today instead of bringing down?

Being Fit is More than Looking Fit

Some of the most un-fit people I have ever met in my life are figure, bikini, bodybuilding, and physique athletes. Some of the most miserable people you will ever meet have the best six packs you have ever seen. One thing I have come to discover in my short time in the fitness industry is that the outside appearance of an individual sure as hell does not equate to happiness – or even fitness. What defines “fitness” anyways?

Before I ever did a competition, stepped on stage, or was stage lean, I looked at figure athletes as the epitome of “fitness”. Shredded abs, lean legs, lean faces (yes, lean facial features is something I used to envy strangely) – it all looked like the perfect fitness package from the outside. Once I entered the realm of competing, I realized that I had it all wrong.

Fitness is what YOU make it. It is more than just your physical appearance and leanness. A stage look should be a short term state. In previous years, I thought that I would finally be thought of as “fit” by others once I looked like the girls in the magazines or the women shredded on stage. However, fitness is not just how you transform your outside appearance. Fitness goes beyond the surface.

Fit·ness : “the condition of being physically fit and healthy”. According to my google search…

Synonyms: good health, strength, robustness, vigor, athleticism, toughness, physical fitness, muscularity.

If you have never been on stage or been to a level of stage leanness, then you may still have the perspective that individuals on stage in bikinis with tan physiques are the epitome of health. I can tell you from experience that single digit levels of body fat are by no means the healthiest state, especially for a woman, for an extended period of time.

“Good health”, “vigor”, “strength” – all synonyms associated with the word “fitness”. At my lowest body fat and leanest physique, all three of these were at pretty low levels. I think that one’s fitness should be evaluated at a level deeper than the surface.

Life can easily start to revolve around macros, dieting, cardio, and weights. Family and friends come as an after-thought. Following my show last year, I wanted more. I wanted my fitness to be something more than just how I looked and how well I did on stage. I knew that my “fitness” had to detach from my goal of being shredded all year round. I knew that being fit could be something other than just being lean. It is vitality, living your life – not letting a disordered way of looking at yourself take over.

Weight lifting and nutrition are still a significant part of my life and how I make my living. However, the first conversation I have with someone should not be “what are your macros?” haha – silly to some, but a significant indicator of where my mind was at.

Fitness should be the fitness of your life. Fitness should be feeling good in your skin, achieving your athletic goals, being healthy enough to be there for your family, participate in a local 5k… Maybe finally having glowing skin after years of severe dieting. Athleticism can be cardiovascular fitness, strength, or whatever you desire to achieve. Fitness should also be the fitness of your MIND. The mind is the most powerful weapon we have. If your mind is at a compromised state for an extended period of time, then it is time to reevaluate and look at the bigger picture. Chasing meet after meet or show after show only brings short term satisfaction. I want my “fitness” to last longer than that. What does being fit mean to you?

Female Health

(For the females) — The fitness industry and our society in general are both filled with extremes. Everywhere you look, there is an advertisement for the latest diet, weight loss pill, “skinny wrap”, “skinny tea” (lol)… Pictures of stage lean physiques are thrown at us in each fitness magazine. Scrolling through instagram or Facebook, every single person you notice (remember… We have selective views of what we see) seems to be in prep, stepping on stage, on a diet.

Losing weight is celebrated. The majority of our society is overweight. So, weight loss and leanness can indicate health, vitality. Unless it goes too far.

For almost of all 2014 and 2015, I fell into this category. As balanced as my prep may have been by following flexible dieting the whole time, doing hardly any cardio, and trying to keep my health as a primary focus — there was still a huge part of the whole process that was messed up. What was it? The celebration of a lost period (sorry men if you are still reading)… The satisfaction I felt when I did not have a normal female cycle for over a year. HOW MESSED UP in hindsight.

Female health is so delicate. When I ran cross country and track in middle school, I was extremely dedicated to my endeavors. Less than a year after starting my serious track focus (I was 13 years old), I lost my period. I struggled with anorexia and binge eating for three years after that. For all of those three years, I did not have a cycle at all. I thought it was cool. — I thought: No need to worry about any of this. Losing my period meant that I as lean. And that was awesome. — Not really.

This is a subject that is not talked about much and it needs to be. If you are losing your period, having hormonal swings, night sweats (mmmm yes, have been there) – this is not good and should not be the goal. The absence of a normal cycle is called amenorrhoea and is often a result of disordered eating, high levels of activity, and low levels of body fat.

When I got my period back in high school, there were some interesting results. I actually grew an inch at 17 years old, finally had some curves, and felt a lot happier with more energy. Your body is not meant to be in starvation mode for long periods of time. Getting your period back and FEELING good should be the goal after a prep if it becomes irregular for some time. I would encourage all women to have a hormonal panel done and see a doctor at various increments throughout your prep and after. Do not become so obsessed with being lean that you forget to put your health first.

I am not an expert or a doctor – however, I can say that I do not want to sacrifice my reproductive health, hormones, and long term health for being in a state of leanness. If you work with a coach, this is something that should be discussed. Are your methods causing you severe hormonal fluctuations? Are you having a warped sense of what is “healthy”? I did at one point too. Health, longevity, LIFE. Do not focus on one moment on stage so much that you forget the rest.

Who do you want to be in 5 years?

What do you see yourself doing in 5 years?

This is a question I have received several times recently. And frankly, I was not sure how to respond. I have been reflecting on this very question. 

First, I want to ask you my preferred version of that question – who do you want to be in 5 years?

One year ago, I left my corporate job in finance to start coaching and personal training. Hence, focusing even more on my athletic pursuits and starting on a new journey that has been the most fulfilling and rewarding year of my life. If you would have asked my 2 years ago what I saw myself doing in 5 years, I most likely would have said that it was advancing my finance career, getting a promotion, a raise, a new cubicle. Funny how times change.

It is impossible to foresee the future and exactly what we will be doing. My life took a dramatic turn as I pursued my bodybuilding and powerlifting passions. This lead me down the path I am on today. I never could have anticipated the opportunities and blessings that were to come my way.

I prefer to think of life in this way – WHO do you want to be in 5 years? Every single day we have the opportunity to be one step closer to that individual. I want to be a better friend, daughter, competitor, coach, and more confident in the woman I am.

For me, I cannot exactly say where I see myself in 5 years. The person I want to be in 5 years is the person I am trying (and many times failing) to be more like each day. In the future, I want to be able to have a bigger impact on others. I want to make a difference in the world and use my gifts and talents to reach others.

For me, becoming the person I want to be in 5 years takes steps each day. These include short term goals. The future is never guaranteed. There is no end point in life – if we are constantly striving for monetary possessions that will fade away, fame that will come and go, or a job title that will sink into the past eventually – we will always be left unfulfilled.

I want to live a life I love NOW. I want to make the biggest impact I can this very day.

I have goals. I hope you do too. However, I do not want to focus so much on the future that I forget to live in the present.

I have some random and odd goals. These may not have direct carry over to the individual I will be in 5 years – but they will make me a happier individual today. This DOES have carry over into the impact I can have on others. You cannot be the best YOU for others until you find what brings you joy and meaning to your life. Loving yourself is the first step in being able to love and help others.

What do you want to do? What do you enjoy that you have been neglecting because you are too focused on the future? Have you been neglecting the present and failing to enjoy the gift that is life?

Some of my goals:

Take more walks outside each week.
Learn to hip hop dance.
Create more recipes and post them for others to enjoy.
Find a church and feed my spiritual life more abundantly.
Travel as much as possible.
Meet as many new people as I can.
Ask people more about themselves and focus less on me.
Take coffee adventures… Or adventures that involve caffeine.

And most importantly, focusing on the blessings of today… And not getting lost in the future.

Who do you want to be in 5 years?