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

Deeper State Carnivore – My Keto – Carnivore Experiment

Keto & Carnivore , two words used a lot in the same group of friends. While sometimes being vastly different, when put together can become something else all together. This is what I set to find out, if combining the deeper state keto high fat protocol and a meat only diet would yield results.  I was pleasantly surprised by this experience and in this post I want to share my findings with you. We will cover both what I ate and the results of this 20 day experiment, both the mental and physical aspects. 

Keto - ​Carnivore Food

Being that I am a certified foodie, making this creative wasn't so hard. The diet was made up of your basic high fat cuts of meat (pork belly , 80/20 ground beef, short ribs & rib-eye).  The photo above is a highlight of this 20 day meal plan as it was by far the best thing I ate. What you are captivated by is what I call the Carnivore Burger. Two 1/2 lb patties with goat cheese between my creation, the carnivore biscuit. You can find the recipe to the biscuit on this Instagram  link. Oh and in case your wondering, yes it is 100% meat. I played with my protein threshold a little and to my surprise it was a little higher than the standard DSK ratios (probably due to the lack of carbs). So during the experiment my ratios stayed roughly around 77%fat , 23% protein & 0% carbs. A good tip for volume if you want to give it a go is when making ground beef, pour it in into a bowl of beef broth. Take my word for it, it is very satisfying.  Week two I re-introduced eggs and butter and that was a very smooth transition without any adverse effects. I am currently going into week four and have re-introduced goat cheese and sheep milk yogurt. So far I tolerate these two things just fine. The only tip I would give is to make sure you start with nothing but meat, salt and water and add things one at a time to assess your tolerance. You would be surprised what kind of food sensitives surface when doing this type of diet.  I personally really enjoy it. I crave meat all the time now, so nothing makes me bounce around more than the though of a medium-rare steak. YUM! 

​Results 

In case you are wondering, no I did not expect to get extremely leaned out during this time frame. The fact that over the 20 day period I increased my daily caloric intake by 400 calories would make it obnoxious to make such a claim. However, the results were still very awesome! Over the 20 days I lost a total of about 10 lbs. Keep in mind that I just got off a show prep and was stuffing my face so I am 100% positive a lot of that was just built up junk. That is the point though! Look at the photo above, specifically the dip in the mid-abdominal area over the 20 day period. To me that is a clear indication of reduced gut bloat, inflammation and water retention. 

As I said before I just got off prep and if anyone one of you have experienced that, the sweet cravings can be bad. Which leads me to my next point, physiologically this is the strongest I have felt towards my food control since 6 weeks out from my show. It has blown my mind how well it reset my hormones & my mental state when it came to my relationship with food.

Finally, I want to talk about the strength improvements. Coming off a show you are very weak, its almost hard to explain. The first 14 days nothing changed, I was seeing slow increase just due to my body getting fed better and so on. Then this week something amazing happened! I was stronger on all my core lifts! To be specific I even dead lifted 405 LBS!! That was a really big deal to me for no other reason except the fact that i have not been able to do that for over a year. To be able to do it 10 weeks post- show just solidifies to me two things.

1. You don't need carbs to gain muscle

​2. Red meat and muscle gain have a strong correlation.

​Conclusion 

​Over all this was an amazing experience for me. It helped me not only record data for my Deeper State Carnivore Protocol but in the process I-

1. Reduced inflammation and over all bloat

​2. Got control over my eating and cravings

3. Hit new PR's with out ANY CARBS


So if you want to give keto - carnivore a shot , I say give it the old college try. Whats the worst that could happen? You have to eat butter covered steaks for a couple weeks. Sounds like a pretty awesome time to me!


Interested in begin coached by me with a DSK or keto- carnivore approach ?

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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