All Posts by Crystal Love

Staying on track through the holidays

Staying on track through the Holidays

The holiday season can be rough for many to get through when it comes to staying on track, working toward a healthier lifestyle, and focusing on macros. Remember that holidays and vacations are here for a reason. That reason is to allow us to take a step back from work, school, and other stresses to focus on our family, happiness, faith, and health. The reason we have gatherings are to spend time together as family and friends, to celebrate with the people we love the most. Gorging yourself on food should not be the thing we are drawn to. Rather, feed your body with nourishing food and feed your soul with your family.

Why we fail to stay on track

We fail to follow through or stick to the plan simply because we are weak. There is no other reason. There is always a way to track, hit the macros or simply fast. You mentally choose to eat carbs, overeat or nibble on things we know are not optimal. There are many excuses and some are really good, but is it worth it? Remember, the only person you are hurting is yourself, the only goals that are being set back are yours. Get mentally strong, grow and stretch yourself.

drinking on the holidays

Tips for staying on track during the holiday season

As mentioned above there are many ways to stay on track, I will list a few.

  • Plan ahead

  • Learn how to say no

  • Offer to bring a main dish or side (One that you are able to eat)

  • Fast through the holiday

  • Bring your own food

  • Keep it simple, Focus on the meat and light veggies

  • Dont even entertain the idea of eating what you know you shouldn't

  • Remember the reason you are at the gathering

  • Drink plenty of water

  • Stay away from alcohol

  • Eat OMAD for the day

  • Eat most of your food before gathering then get a small plate

  • Bring a small food scale (they have ones as small as a phone)

  • Make the gym a daily must, even if its at home

  • Have a partner there who understands you are trying to better yourself and can have your back

Decide what is more important

Why are you cutting? What is the reason for you focusing on your health and nutrition?  Could in be to be there, alive and healthy for the ones you are spending time with? Possibly to feel more confident in yourself? Is the reason strong enough? Find your reason and remind yourself each morning why you do what you are doing. Remind yourself that it will be worth it.

family gathering

When family & friends dont understand 

As mentioned above, know your reason. Remind people that it is your body and you are doing what you believe to be best for you and your health. If people don’t like what you are doing or eating, more than likely it is an insecurity within themselves. Most people aren’t concerned with their food, nutrition, and health. When you bring up the fact that you are taking action with yours, it makes them insecure and allows them to recognize what they could be doing for themselves. This right here is the best way you can be an example for the people you want to see healthy and happy. Be the leader in the group of family and friends. Take action and they shall follow. Most importantly stick to it for yourself. Why give up or give in now?

This Holiday season I challenge you all to stay true to the commitment you have made yourself. Be stronger than you ever knew you could be.


Crystal Love- DSK Coach

For coaching or consultations with Crystal click ​HERE

Dealing with Body Dysmorphia

Dealing With Body Dysmorphia

Body Dysmorphia Disorder (BDD) is a body-image disorder characterized by persistent and intrusive preoccupations with an imagined or slight defect in one's appearance. In other words pertaining to someone who overthinks and can obsess about pieces of their body. BDD tends to sneak up on people, even those who may be extremely confident. It has been said that 1 out of 50 people can suffer from this disorder.

Body dysmorphia

Symptoms Of Dysmorphic Disorder

Symptoms are  some of the following:

-Obsessing over a slight imperfection on your face, skin or hair.

-Emotional distress over the way you look

-Feeling that your appearance is too fat or even more slender than you truly are.

-Covering up your body or specific areas of yourself

-Constantly looking in mirrors or completely avoiding them

-Excessive exercise or dieting

-Continually talking negatively about your body (specific parts) or putting yourself down.

The list goes on.

The reason I am touching on this subject is because I believe many people suffer from this disorder and it is simply not talked about enough. I personally have gone through trial and error trying to correct the way I think about myself or my body.

Healthy Body Fat

My Struggle With Body Dysmorphia

My quick story:

As many of you may know, I recently competed in my first ever figure bodybuilding competition. I went from 26% body fat to 12% body fat within a 6 month time period. We used this DSK protocol along with extensive exercise. I did this process in the most healthy manner and I did everything perfectly by the books. As my body fat began to shed I literally could not see the difference in the way I appeared. I knew I had lost pounds and I knew my body fat had gone down but I could not physically see any changes. I felt that my “loose skin” was fat and I would look down to see “rolls”. I could see the veins popping out of my biceps but could not understand because I simply didn’t see myself any different. I would go to the gym and pinch my stomach fat so hard to hurt myself  so I could remember why I was working so hard. The image I had of myself was beyond skewed. After my competition, I needed to gain some weight back to maintain a healthy female body fat. As I did, the dysmorphia got a tad worse. Gaining even just that healthy weight back was horrible in my mind. All I could see was so much fat. I obsessed about food, my body, my workouts, my nutrition. I’d spend hours working on my diet and workout plans. I simply couldn’t maintain this way of living. So, I asked for help and put myself out there for others to see. I changed the way I looked at myself and I chose to see beauty in the healthy weight I had gained. I look back at pictures of my competition or my prep and well up with tears. In those moments, I had no idea that's what I looked like. I am now better, not completely but always a work in progress.

Crystals Competition Picture

Body Dysmorphia Awareness

I bring this to your attention because most of you are following DSK as a simple weight loss strategy. I have seen many come and go through this program that also have suffered from BDD. I am here to bring its awareness. I am here to put its ugly face out there and give you freedom from those thoughts. Open up to someone, allow yourself grace, take a look at yourself from a larger perspective, look at how far you have come and what you have accomplished. You can do every single step right but somehow our minds still go another direction. Be confident, be strong and be willing to watch your body change as you put in the work.

“Wanting to be someone else is a waste of the person you are”

-Marilyn Monroe


Crystal Love- DSK Coach

For coaching with me follow this link..​COACHING