Body Obsession

In 2013 I would workout 2 times a day, 7 days a week. I would eat 6 strict measured meals and never deviate from my plan. I would train to burn calories. I was always exhausted, injured, hungry, and my hormones crashed. I was miserable.

Today, I train with heavy weights 4 days a week and do some sort of sprint workout 1-2 days a week, and walk a lot. I eat all foods using a #moderation365 approach. ❤️

For ME, pursuing what I thought was the perfect body was actually destroying my health and taking away my happiness. The crazy amount of sacrifice it took for me to get lean and stay lean provided very little return on investment. Now I have found much more fulfillment by eating and training in a healthy way, treating my body with love and appreciating all the amazing things my body has done for me and continues to do for me each and every day.

Is achieving a six pack worth damaging your health?

When does the pursuit of the perfect body become an obsession?

I was able to discuss this topic on @ctvedmonton. We spoke on why the pursuit of the perfect body is not healthy, especially considering nothing will be different about your life after achieving a six pack - regardless of what you think will happen....😭😕

Here is the link to the clip.

https://edmonton.ctvnews.ca/video?clipId=1404378

My goal is to help women stop obsessing over exercise and restricting their nutrition. I want to help them see results by training and eating in a healthy way, without slipping back into their restrictive or disordered tendencies.

If you or someone you know needs help with restriction and over exercising, please hit reply and allow me to help.

XFitbabe

“Wine makes every meal an occasion, every table more elegant, every day more civilized.”

Every time I drink a glass of wine, I take time to sip it, savor it and enjoy it. Wine has given me such a gift. It slows me down in a way....it is not easy for me to do this, but wine, wine helps me slow down, and be in the moment. It is almost meditative. I think about life, dreams and have gratitude.

#Wine has helped me heal my relationship with food. It makes every meal an event.

** see the quote above in my title!**

So some of you may think I am crazy. You may drink a few glasses of wine and then go off the rails.

For me it is not about getting a buzz...which, by the way is fabulous too, it is about slowing down, tasting my food, sipping my wine and just well, relaxing.

I have put too much work in to go back to my old ways- of restricting and over-training.

I healed my ED through wine. I had no idea that you can enjoy all things in moderation, and still look and feel fabulous!

I can enjoy food, wine and life...

I owe a lot to wine. The ritual, the knowledge, you have to appreciate it.

So amazing.

I have been taking wine education courses and am in the early stages of becoming a bit of a wine expert! This is so exciting for me. I love learning all about the process of wine making. You learn about horticulture, geology, weather, culture, and history, and all sorts of things! It is an art form. I love it.

I talk a lot about drinking wine with my clients. Not because I think they too should drink wine everyday or because I think it is a perfect health food.

I talk about it is because it is an element of my diet that helps me maintain my weight.

Not directly, but it helps take the edge off cravings so that throughout the day I don't have to rely solely on willpower to avoid over eating because later in the evening I will get my craving met with a glass of wine.

Indulging in your treat a few times a week will not make or break your physique but whether you are mindful or not will.  

It’s not my job, or your job to eat 100% perfect 100% of the time. It’s our job to eat foods we love, take care of our bodies and show ourselves some respect through our food choices. That means choosing foods that satisfy us both physically and psychologically. Take the pressure off. There’s more to life than obsessing over what you eat or don’t eat.

If you are struggling with being too strict or avoiding foods or eliminating them from you diet and want a little food freedom give this a try and let me know how it goes.

You can even email me right now for accountability and tell me what food you are going to practice with.

“Wine makes every meal an occasion, every table more elegant, every day more civilized.”

......And let us all appreciate the #Parisian life! 

Cheers!

Sleep, Stress, and San Diego.

Chronic EYE twitches. Severe bloating and digestive issues. Psoriasis breakouts. Daily soreness and general malaise. Anyone?

Does your body ever tell you to rest but your hard driven mind says you have to workout or you’ll gain weight?

Just so you know, I do this too. You’re not alone in this way of thinking.

Even as recent as last year if I didn’t work out everyday I felt fat. I would tell myself "you’re lazy, you are a professional trainer, walk the walk or you’ll gain weight if you don’t work out"

Here is how you turn this shit around.  You have to STOP following some random diet and fitness program and START paying attention to your body’s signals. Listen to your body. It is telling you exactly what to do.

If you are always tired, feel bloated, swollen or puffy, have no motivation, feel chronically sore, on edge, easily annoyed, have overwhelming cravings, feelings of overwhelm, TAKE SOME TIME OFF.  take a day off, or a whole week off like I did in San Diego.

I assure you, actually I promise you that YOU WILL NOT GAIN WEIGHT.

Last week in San Diego I did an experiment. I ate less, and exercised less, and relaxed.  I ended up sleeping 9 + hours every night, walked a ton, ate intuitively and just lived in the moment. I ended up dropping 4lb of scale weight and my body just looked so much better.

How is this possible? Why did doing so, so much less, I was able to drop some weight and look and feel better? Well, your body holds on to water and bloat during times of chronic stress, and yes exercise is also a stress. When I gave my  body a break from the gym, opted for long walks and used long hot showers as a form of stress relief, I dropped some bloat and some water weight.

Training and recovery is all about finding your sweet spot. How much, how often and how intense will differ for everyone. As a coach, I help clients find that sweet spot. How do you know? You will know when weight will even out, your clothes always fit, your hunger, energy and cravings will be similar day to day.

This will take time. It will take practice. You will need to experiment with different modes of exercise, increasing your sleep, and listening to your hunger signals.

When I was in San Diego, I was able to finally practice an eat less and exercise less lifestyle. I wasn't training 8-10 clients a day, I wasn't lifting heavy weights nor was I doing any long duration or intense cardio, so naturally, my appetite was suppressed. This just shows you how much exercise drives up your hunger, and why I do not use cardio as a fat loss tool.

Here is what my 5 days looked like: There is a difference between exercise and movement.

Day 1- walk 1 mile at a leisurely pace to get a coffee down the beach, walk 1 mile home sipping my coffee.

walked to the grocery store and back in the afternoon- carrying my bags home- another 30 minutes of movement.

Day 2- as above- coffee walk

Late afternoon- 8x100 m sprints on the beach - sprint 100 meters, walk back to recover- this took me 10 minutes!

Day 3- walk 30 minutes to the end of the beach with Becky- walk back - 1 hour walk.

Day 4- walk 1 mile to the Pacific Pier, 100 walking lunges on the beach- walk back - flirted with 2 US Marines on the beach who were throwing a football. I actually had many conversations with men here. I love American men! LOL

Day 5- 8x100 meter sprints on the beach- sprint 100 meters, walk back to recover

walk with Becky to get coffee and relax.

EVERY day I walked, I slept 8-10 hours, and I ate small snacks and one large meal a day.

I also drank wine and prosecco every day. At least 3 glasses. But I didn't worry about it as I was drinking a ton of water and I know my body isn't made or broken in one week.

Result- a scale drop of 4lb and my belly bloat was gone. My psoriasis disappeared and my eye twitches, which I have been getting for 6 months went away.

I know getting more sunshine and sleep is what made this happen. I also ate slowly, without distractions, and with good company. Humans need humans and social networks in real life and not on Facebook are important. I live alone and sometimes wonder if my life would be different if I had a partner to share my life with.

I loved how I felt while on this vacation. I realize my life is lacking some very important elements.

So, now being back home I am going to try and keep this going. Now that spring is here I need more sunshine, more outdoor activity, less gym time, and a lot more sleep.

Sleep is restorative. It allows you to recover from hard training sessions.

Sleep resets your brain. We do a lot of thinking and that is taxing on our bodies. Sleep allows us to recharge and reset after a long day.

Sleep is when we burn the most fat. Getting enough sleep also helps us be more alert and refreshed the next day... and when we're in sleep debt, we tend to overeat more so than we would being fully refreshed.

The metabolism is adaptive & reactive. Many of us think that if we eat less and work out more we will lose weight, but that's simply NOT always true. In fact, doing so is often a recipe for weight gain. Taking time to eat less and train less may be just what you need. I finally was able to experiment with this myself and it works! Now I am ready to get back on a eat more, exercise more program for a few weeks. Then I will repeat a week of the above, eating less and training less. I am excited to help you all dig into this too.

Are you having issues with stress and weight loss resistance? Effective programming may be just what you need. As always, hit reply and let me know if you need help. I have coaching spots open in May.

Yours in strength,

Fitbabe x

Single, 40 and childless.

I am 40 and have only had a few short-term relationships. For a long time I believed I was content to be single and not have kids, but I recently met someone and wound up liking him a lot, and then quite suddenly it wasn't working and was over. Just like that. As fast as he came into my life, he left.

Since then I've found myself grieving, rather intensely, the possibilities I thought he represented to me - making a home with someone, having a partner, loving, being loved, being able to trust someone, being trusted. Even though I have accepted that children are not in the picture for me and in many ways this is a good thing, I am also grieving the children I won't have.

What are the good things about being alone, being self employed and not having children?

I can dedicate my time to my career or to other interests, like take a wine course on a Wednesday and indulge in long workouts, sometimes for over an hour at a time if I want to. My superpower is my time- it is a gift, which I can give to who or whatever I want to.  I can be the best aunt, sleep in, go for 2 hour hikes and listen to NoFX really loud in my car. I can have the best career doing what I love and work the hours I want to. I can do random acts for strangers and donate to charity to feel like I am giving back.

Being single and childless, you can do what you want, whatever you want, whenever you want. Case and point...my client offered my a Luxury condo to stay in on Mission Beach, San Diego- last minute. Like in 10 days last minute.

I said yes immediately and booked my flights.

Next I reached out to all my Radiance sisters:

https://www.instagram.com/explore/tags/radianceretreat2017/?hl=en

as well as a few single, self employed, childless girlfriends to ask if anyone wanted to take a last minute holiday!  I would argue that as long as you foster friends, care about others, and have people who care about you, you are never "alone.  I am so excited my sister Becky from Dallas, Texas was available...most likely because she too, being self employed and childless can also say yes to a last minute holiday! YAY! You can check out Becky here- She is a fellow fitness entrepreneur who is crushing it! https://www.instagram.com/bkinetic/?hl=en

So, to all my single and childless sisters.. remember that marriage is not a guarantee of security. LIVE your life, set out your goals, work towards attaining them and always be fabulous. Say yes more than you say no. Don't write yourself off. You have to believe that the best is yet to come and your best self has yet to be realized.

If I meet someone who wants to kick ass with me along the way , then great. He is more than welcome to accompany me on this ride.  Life is sometimes hard, and lonely, and awful. Life is sometimes sweet, and amazing, and beautiful. What adventures are coming? Who will I meet next?

**PS for sure I am going to tour the  Miramar Naval Air Station...TOP GUN ANYONE???

http://www.miramar.marines.mil

Hit reply and let me know if you too are single, childless and want to find your tribe!

xDGH Fitbabe

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How do I stop myself from binge eating?

"Deanna, I am at the point where I'm wondering if I'll ever "get it"? You know? I think my biggest challenges are snacking (working from home - the pantry is right there!) and then getting busy, putting my needs last, and then being starving and making a poor choice or just eating too much. I find I can't stop eating at night. What can I do?"From Food Crazed Momma

Ahhh yes! Food Crazed Momma!! I know how you feel.

3 years ago, I was in a completely different state of mind. I was completely obsessed with food. What to eat, how much to eat, tracking calories, do I eat "clean foods" only or do I try the moderate route? How often do I eat? If I don't eat every 3 hours, will my metabolism slow down. Will I then get fat if I only eat a 1000 calories?

I literally got so tired of the food worry, that I just gave up...for awhile anyway. I was about 7-10 pounds over my comfort weight, I was binge eating all the time, and then feeling like I had to make up for my binges with massive amounts of exercise. I was exhausted, mentally and physically. And honestly, I was tired of trying. I just wanted to be normal, whatever that meant.

"Why in the hell can't I figure this out? I am a CSEP Certified Fitness and Lifestyle consultant, I have been coaching this stuff for years, I have been coached by some of the best in the business, I have all the certifications, etc. This can't be that hard!"

And I knew I wasn't happy with myself. Inside or out. I wanted to live a life where I could just eat all food in moderation, stop obsessing about having a treat now and then and having it not lead to doing "guilt" cardio.

I wanted to fuel my body properly, get to a feel good weight, enjoy food and stop feeling like a psycho.

You need to decide that your environment can't dictate how you eat...instead YOU are always in control of what goes into your mouth! Working at home doesn't have to be the reason you can't control yourself around food. Your goal is to be around food at any time and be ok!

Instead of: "Ugh, I have NO willpower", we practice: "I am in control of everything I put in my mouth."

Instead of: "I can't control myself around carbs (or sugar or alcohol)", we practice: "I am disciplined and eat only what my body needs."

Just like anything else, mindfulness is a skill to be learned. One that takes practice. You know this, I have been tossing it in here and there lately.

It requires you to investigate other factors such as sleep, stress, hunger, energy.

Mindfulness....

It requires questions like:

Am I still hungry?

Can I stop eating right now?

Am I full?

Am I eating because I am stressed and anxious or haven’t gotten enough sleep?

It does take effort in the beginning but with time it becomes more automated to the point where you don’t have to think about it quite as much if you commit to it now!

It begins with slowing down the process of eating so we don’t feel the need to eat everything all at once.

Weight loss will happen naturally if you feed your body properly- not deprived, not stuffed...your weight will level out if you stop eating when you are not hungry.

I love digging deep into this stuff....let me know if this was helpful!!

An impromptu Photoshoot and some lessons in fat loss.

Do you love my #moxy? Moxy: self possessed confidence. An attitude of fearlessness. This is now I want my nieces Makinna, Ashlynn and Evianna to feel about themselves!!

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I was asked to do a photoshoot with 2 days notice! GAHHH. The old me would have said no and missed out on an amazing opportunity. I would have needed 4 weeks to crash diet and add in 2 a day cardio sessions to drop that last 5lb.

I no longer feel the need to “diet” for a photoshoot. I had a brief freak out last night where I frantically texted my girls Erica Romano and Donloree Hoffman telling them “fuck I have been drinking wine almost every night of the week, and I am not lean enough for this photoshoot” But they responded with- “You are perfect just the way you are...you live ready so no need for a crash diet”

I had an epiphany moment - I have been eating moderately since 2014, I train 4 days a week year round. I don’t need to restrict or cut water for a photoshoot- because I am living the fit life 365 days a year. Never on or off a diet. Am I stage ready?? Hell NO! But that is not my goal look any more.

I am finally happy with my body just the way it is. My goal at Deanna Harder Fitness is to give my clients the very best life, that includes #wine, chocolate, and all foods while working out for 30-60 minutes a few times a week! You can look and feel good without going to extremes! Why didn’t I know this in my 20’s and most of my 30’s??

I had a great time shooting with http://www.demetrigianni.com He always catches my sassy personality!

If you have been doing everything possible to lose body fat and you just can't seem to make progress, here are 7 reasons why I myself was stuck for a very long time. Take it from one who had been there done that!

7 reasons why I was not losing body fat:

1) not eating enough 2) training too hard, too often 3) cutting out all carbohydrates 4) too much cardio 5) stressed OUT 6) lack of sleep and recovery 7) vitamin D levels were too low

This stuff doesn't all happen at once, but once I stood back and let another coach see inside my life, I finally saw I was standing in my own way. I now have completely changed the way I train, and my body is starting to grow and thrive again. Even a coach needs a coach.....

1 thing at a time....increase food slowly, decrease training volume slowly, go to bed earlier, breathe deep breaths and have gratitude, take a rest week here and there!

Hit reply if this was helpful! I love it when I get feedback! #alwayslearning#eattoperform#lovehowyoulive#moderation365 #perimenopause #fatloss 

Oh and here are some more photos from the shoot! I am elated! 40 years old and I stand with conviction and confidence! Again...do you love my MOXY????

Let's go!

xFitbabe

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A testimonial from my client Sara. A woman who decided to get BIG and take up space.

The following blog was written by my client Sara, who hired me just over 2 years ago. Grab a cup of coffee or a glass of wine and settle in for this delicious read. February 9, 2018

Strength, Strong, Confident – Shit I didn’t have but definitely realized it was time to acquire it.

I was dating a guy at the time who wasn’t doing any good for me and I wanted so desperately to make it work, he is huge into sledding as was I and just getting myself back into the sport I thought perfect I finally met a guy who I can go riding with, PERFECT. Boy was I sure wrong, the guy made up every excuse not to take me. In my head I thought I wasn’t a good enough rider and maybe I should do some training to get better so he would want me to come. I started searching personal trainers on google and came across Custom Fit, sent them an email and waited. Thankfully not long, I think I received a call the next evening. I briefly explained to Paul who was the one who called me and decided my best fit would be with Deanna. I got in touch with her and setup my first visit.

Well already my first appointment started off on a rocky start, the night before I am struggling to get a hold of said boyfriend, have no clue where he has vanished to, until the next morning when he sends me a message from Belize saying he is fine had to get away, and if I wouldn’t mind running some sled parts from his house to the shop. Are you Fucking Kidding me right now!!! Sadly I do it because obviously at the time I had no back bone.

My drive to the city to see Deanna for my first time I was basically crying the whole drive in questioning how the fuck someone can pull such a stunned move.

When I got inside we had a sit down to figure out why I was there and what are my goals. Already Deanna could pick up something was off, and right away asked me what was wrong. Deanna is someone you can definitely and easily open up to so I spilled the beans about what buddy just pulled. She sympathized with me and assured me life will move on and get better.

Next GOALS, What are you goals?? She asked me. Well fuck I don’t know, I don’t want to be weak and have assholes walk all over me anymore, I want to stand me own ground. I want to train women like me to snowmobile without a man!! I want to become a snowmobile coach / guide!! Wait… WTF just came out of my mouth!! Did I really just say that?? COOL!

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So onto creating a little Beast and onto Snowmobile Fitness.

This is going to include the following for the next 2 years of my life…. So far anyways 😊

First lesson – GET RID OF THAT BOYFRIEND WHO IS KILLING YOUR SOUL!! – Done check – FYI I cried lots

#2 TIME TO GET STRONG!! Mentally and Physically

- Now this doesn’t happen over night. As most like to say gaining weight must be so easy!! Fuck NO!! Probably the hardest part of my training is eating!!

- What I love about Deanna she will make sure you WILL NOT FAIL. Everything she sets up is fool proof. If you are failing well that’s on you. You obviously don’t want your goals that bad.

#3 CONSITENCY

- ……is a bitch!! In the beginning for sure. As Deanna says be gentle on yourself, and in Sara words, you’ve living your life one way for the last however many years, its going to take time to change your way of thinking.

- You want results you need to feed yourself, you need to motivate that ass to the gym so it can grow into that beautiful bootilicous booty.

- Set realistic goals, even short little month to month goals

#4 ACCOUNTIBLITY

- This I have learned is 100% on your shoulders, but when you have a trainer like Deanna she will check in on you and make damn sure you are doing what you are suppose to be doing. Again fool proof.

#5 ENJOY THE JOURNEY THE SET BACKS AND GROWTHS

- Honestly shit ain’t easy, one minute you are achieving all your goals so easily and then BAM shit show! After shit show, after shit show and then you sit there like WTF am I even doing anymore.

This is when I have had to sit down re-focus re-prioritize probably cry my face off, dust myself off and get after it again, and sometimes I have to take a completely different path then first intended. But then you get surprised by your unexpected hard work, and the rewards are glorious.

What training with Deanna has done for me:

#1 Help gain me confidence to chase my dreams and goals.

- Once I had a plan to become a snowmobile coach and guide. How easy it became to reach out and figure out how I am going to get it going

- I made a plan for year 1 – confidence (you can’t do shit all without confidence)

- Made new friends to get myself out on the mountain – joined several snowmobile facebook groups to do this – DONE

- Ride Ride Ride – I am still very new and have much to learn and the more seat time the better

- Signed up for courses that I wasn’t afraid to attend solo and therefore ended up making even more friends.

- Ride Ride Ride lol more seat time

- Gained enough confidence to do up a athlete resume to seek out sponsorships even lucky to have Deanna as a reference and also an athlete in the industry that I had made friends with.

- Year 2 Plan – coming out of my comfort zone – hate it, it’s bullshit, fuck this shit ☹

- Attended a harder course with very good riders and it smashed my confidence – FUCK

- Had to take a huge step to the side and re-focus (shit got too serious – time to put the fun back into the sport)

- Also I fell into the comparison trap this year. I was getting super jealous of other lady riders who have it easier then me because of all the extra help they get from their significant others. Unfollow all girls who made me feel bad about myself

- At another course I was feeling good having fun being silly and then smash I had a head on collision with my sled. FUCK this year!! Out of the game so far 3 weeks (good news she is getting fixed very soon the sled)

- Doesn’t stop me borrowed friends sled still going and just going to chop up this year to fun town.

- At 35 I will be doing a jumps and drops clinic again something out of my comfort zone but I am going to remember to have fun and not focus on being the best. I am still learning chill the fuck out!!

- Next years goal Year 3, safety education

- I want to advance my avalanche training as well as my first aid and take an outdoor survival course.

Two years ago I would have never thought I would have done this much, but it’s my passion and no matter the costs and time I’m obviously making it happen. If you want it bad enough the only questions you should be asking is always what’s my next move?? And I never worry about asking for help to get my pointed in the right direction. If you don’t ask you won’t receive the answers.

#2 Deanna has given me the gift of STRENGH

- I love eating, I love putting on weight, I love how my body looks how it feels, how others look at me now – especially my baby girl

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- I definitely hold myself differently these days, I have quit questioning everything that is wrong with me and start questioning what I allow in my oh so interesting life.

- I don’t wait on others to do things for me, if I want it I get it – so much more rewarding doing it yourself.

- My anxiety about anything and everything is much more manageable,

- I still working on my quick hot reactive temper but I have definitely learned to start to stop and assess before I react.

- Being a role model is huge – I know my little girl looks up to her momma and the love and patience I have gained with her is certainly my strongest point to date. I have stopped being so focused on the stupid stuff going on around me that I actually am more focused spend more time and attention to her, my stuff can always wait, she needs to know that she has my attention on her. And our bond is stronger then ever before. I find myself including her more in my life and adventures instead of always pursuing things by myself. I love being a mom to that kid of mine.

My journey this last 2 years has been nothing I ever expected my life to be like I was always sitting around hoping the next boyfriend will be the one who loves me saves me gives me a better life. Now I know my life is mine to create develop and love. It is my responsibility to give myself what I need to make it a world that I want to live in. Deanna has helped get my feet in motion, help me see what I am truly capable of and not be blinded by falseness not only in myself but also in others.

I am beyond grateful to all the GAINS I made.

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Thank you so much Sara. This is why I coach. When I help women get strong, they are able to DO so much more in life. When we are strong physically we carry ourselves differently. We show up differently. We aren't afraid to take up a little space.

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What areas do you feel you could be bigger and better in?

Hit reply and let me know.

xFtibabe

A Competitor in the Fitness Industry

I am a firm advocate of a formal education for Fitness Professionals. I am a proud graduate of the Fitness Leadership Diploma Program,

https://www.gprc.ab.ca/programs/personal-trainer.html

This 2 year Diploma has opened up so many doors for me in my career as a Personal Trainer and I am always excited to be able to give back to the program.

I was thrilled to recently be approached by my former College Instructor Laura Hancharuk to answer some questions from her current students regarding my career and how competing in Figure Competitions had an impact on both my personal life as well as my business.

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Here is the interview. I hope you enjoy. xFitbabe

** these are the students asking the questions ...

•I would like to know the best and worst part of competing.

The best part of competing is the commitment to a goal and following through. Every single day. I love the focus, and having a sense of achievement to the journey. The worst part? The actual day. It is long.  You get up at 4-5 am in order to get your hair and make-up done. Then you have to be at the venue an hour before the start time. For us Figure girls, that means 8 am.  You have to wait 3-4 hours back stage until your class is called up. Then you have to repeat the whole process for the evening show. Next, the tanning. It is fucking cold. You stand there naked while getting spray tanned, among all the other competitors...yes, there are tanning tents, but you strip down outside the tent among everyone. After 5-6 shows you don't even blink an eye. Hormones are shut down so it is not like the men are getting erections ha ha!!  You also have to keep your tan tidy while you wait, that includes when you pee. Some competitors use a funnel to pee into so you do not splash on your thighs. This is real life shit. The real ugly? The food restriction. The water cut, the dehydration and the discomfort of never really satisfying a deep hunger. Eventually you chew packs of gum to just have some sort of mouth pleasure, which gave me abdominal distress, gas and bloating! I had to cut all gum and sweeteners from my diet the last week. Good times.

• I want to know what a reversal looks like after a competition? Does she have a strict diet to follow after or is it kinda eat normally right after.

I competed from 2005-2014. In this decade, there really was no such thing as reverse dieting. I was never given a post contest plan from any bodybuilding coach. Essentially, after your 12 week prep, you were done. Myself being in the fitness industry as a career had a huge ego. I loved the attention and satisfaction of being super lean. I messed up by trying to stay lean afterwards. I would start to add fruit back in, as well as small treats like Quest Bars and peanut butter etc, but I really just stuck to my precontest diet foods. Now a days, coaches are reverse dieting their clients out of shows. It is a different world. Also, bodybuilding in general is a different world. Too many shows letting in too many average basic physiques. This causes a watered down show with not a lot of competition for greatness. I am from an era where the freakiest most crazy shredded bodybuilders ONLY were on that stage. Now, anyone who has simply lost some weight and wants to show off a beach body is entering a show.

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•

 Also, has her eating disorder effected her prep for a competition?

I had an ED way before I entered the bodybuilding scene. I actually believe figure show gave me different eating disorder. I was no longer binge/purging, but I was super strict on what I would allow myself to eat. I would only allow myself to eat 6-8 foods. I also had an obsession with exercise,  so I would use the idea of a show to validate my over-training. This caused me to have an unhealthy relationship with food and training during and after prep. I had to eventually leave the competition life in order for me to heal myself. I couldn't be healthy and compete. It was ALL or nothing.  I believe firmly NO ONE leaves a competition prep without some sort of eating disorder. You just do not look at food the same way after.

• Would she recommend competing to others, and if so with what advice or warnings would she give?

I would have a hard look at your why. I would also have a hard look at your genetics. Do you have the "X" frame? Do you possess the qualities needed to go to the top? Are you just looking for a goal that gets you shredded? If so, you can diet and train for the same result and not spend $3000 plus dollars to compete. ** Suit cost, shoes, hair,nails, grooming,  tan, coach fees, food, supplements, entry fee, hotels and flights if needed, time off work, gym membership, posing coach, photographer..and on an on.

Do you have a healthy relationship with you body? Do you have a healthy relationship with food? How is your family life? Work life? Relationships? You need a good support system.

I lost a lot of friends, missed out on tons of family outings and events due to my strict food and training schedule. You must treat a show like a hobby, and not make it your whole world.

Be prepared to sacrifice a lot. But it can also be super fun and rewarding if done in a positive way.

Hire the right coach. If he or she cuts out entire food groups, or starts you out with an hour of cardio 12 weeks out RUN!!!

Ask for credentials and also ask if he or she does a reverse diet plan after the show.

• Does she feel that the fitness industry in general is somewhat of a “breeding ground” for eating disorders for fitness professionals?

Yes it can be. I was one of them. Before I enrolled in the Fitness Leadership Diploma program I was an Fitness instructor for 4 years. I had an eating disorder since the age of 15. I would teach up to 10 fitness classes a week, as well as train myself for 2 hours a day.  I wanted a career where I could exercise and be able to get paid for it. I am currently working with Eating Disorder Support Network of Alberta http://edsna.ca to help educate instructors to be able to see the warning signs of this happening with their students. Here are some articles and resources specifically on the topic of eating disorders in the Fitness Industry:

https://www.reddeeradvocate.com/news/exploring-eating-disorders-in-sports-and-fitness/

http://edsna.ca/resources/#healthcare

https://www.notsolinear.ca/thoughts/hiding-my-eating-disorder-what-i-wish-my-gym-teachers-dance-instructors-physical-therapists-and-personal-trainers-would-have-been-more-aware-of-when-i-was-sick

• Does she ever feel pressure from clients/employers to maintain a certain look?

Yes and NO. I have been told that a client has hired me because I have a desired look, but mostly it is my knowledge, personality and coaching style that kept them coming back. I have an ego. I love being fit and lean, but, staying so lean was not healthy nor sustainable. I now have a much more thriving business since stepping away from competing and focusing on being strong and healthy. My clients see my deadlift PR, my pull up videos, and think...COOL! "maybe I can be strong and then in turn my body will LOOK strong". Funny how that is actually the truth! I know many trainers who may not look jacked up, but are really really good at what they do. I also know trainers that look shredded but are the worst in the business. Having a lean body and having a lot of followers on Instagram does not make you a better coach. :)

•

What is the favourite part of her career and what she dislikes the most.

My favorite part is helping people believe in themselves. I love having a client who comes in sick, tired and fed up who then makes a complete lifestyle transformation.  I also love that I am 40 now and am entering a decade where I am attracting my ideal client. I have the confidence and conviction and can draw a line in the sand on who I am for and who I am not, with NO apologies. This however wasn't always the case. In my 20's and early 30's I had to hustle. I took every client on who hired me, I worked from 6am-9pm, I drove all over Edmonton to please people. I sacrificed a lot. But it was worth it. I am in the trust business. I had to prove I was reliable, professional and could follow through with results!! I also love my team of professionals at Custom Fit. I am a local expert now, and have been able to assist my colleague by doing Fitness Tips on the CTV Edmonton News since 2006. We are known  as the best in the city and I stand firm that we are!! Conviction right?

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I also love that I am in career where I can pivot at any time. The fitness industry has given me so many opportunities to meet and engage with people from all over the world, in turn this introduced me to other career options. I love that.

• What advice would she give to a new fitness professional just starting out?

As I wrote above, you have to be prepared to WORK HARD. You will not have 9-5 hours. You will be tired and have to smile. You need to love to help people first. It can't be about the money. In the beginning you will have to say YES to everything that comes your way. You get to earn your NO's. ALSO, LISTEN TO EVERYTHING LAURA SAYS. I still hear her wise words and phrases repeated in my head while I coach. Laura changed my life.

Thank you all and if you have any questions, let me know. I am happy to respond.

Deanna Harder

CSEP- CPT

Fitness Leadership Diploma

780-984-2264

The Pull Up Maiden...

Hey everyone. I thought I would do a little training follow up. If you have been following me on Facebook as well as here on my wordpress, you will know I have been doing a hypertrophy program for 14 solid weeks. Although I absolutely love the results I have gotten,  I wasn’t very consistent with my beloved pull-ups.

I used to be able to do 10 unbroken strict pull-ups easy. However, as of last week I discovered I could only do 5. Gahhh! I gassed out!

Your body adapts to the demand you place on it. Pull-ups are hard as fuck. You have to keep doing them repeatedly to keep them. This is the principle of adaptation.

"The principle of adaptation refers to the process of the body getting accustomed to a particular exercise or training program through repeated exposure. As the body adapts to the stress of the new exercise or training program, the program becomes easier to perform and explains why beginning exercisers are often sore after starting a new routine, but, after doing the same exercise for weeks and months at the same intensity, the exerciser experiences little, if any, muscle soreness. This reinforces the need to constantly vary the exercise and training routine if you want to maximize your results."

So, I need to get my body back under some new stress again.

The most annoying thing a client can say to me is “I want to do a pull up” and then proceed not to do them!!

Sorry, just like learning a new instrument, or to speak a new language, you have to put your time (reps) in, consistently.

So in order for me to get back to 10 plus unbroken pull-ups, I am following a 5 RM Pull-up ladder program by Strong First.

https://www.strongfirst.com/the-fighter-pullup-program-revisited/

My favourite thing about strength training is I get to go into the gym and decide how I want to look, feel and perform. I have total autonomy over my goals. You can literally pick a goal and get a program to allow you to smash them.

However, To see a great change in your strength you have to apply a great stress.

The body adapts only when you force it to do something intense.

Don’t be afraid to get uncomfortable.

So, pick a goal. Make it a priority and do the actions to get there. Make sure it’s a goal you realllllllly want...or you won’t show up. Don’t pick a goal that makes you miserable!

Have you ever started a fitness routine, only to fall off a few weeks - or hell a few days later? And don't you just want to find someone who can help you stay motivated and accountable to your personal fitness goals? Enter me, the "Pull-up Maiden". I will  I wbe the one you can rely on for accountability. I won’t let you quit! Hiring a coach is a game changer.

Let’s smash those goals.

10 pull ups....I am coming for you.

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Hit reply and tell me what goals you are working on today? I am here for you.

The Bigness Project!

You guys! It’s so much fun to go into the gym and decide how you want to look. Today I trained to achieve “boulder shoulders”, because that shit doesn’t just happen by accident. You don’t just wake up and have shoulder caps! No, you have to build them! It’s so cool!

Here I am week 13 of the Bigness Project, an hypertrophy block of training and I’m so happy with my results. I think I’ll keep on building!

http://www.bignessproject.com/join-the-bigness-project/

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“Hypertrophy training is, essentially, striking that perfect balance between workout volume, training frequency, exercise selection, amount of weight you use, rest times, and a myriad of other factors in order to build the biggest muscle size that you can.”

"Sculpted arms, popping shoulders, and bootylicious booties aren't made by working them off - they're built by the age–old art of bodybuilding." See more here: https://www.jensinkler.com/bigness-qa/

My training is like movement meditation! It’s me time.

I started this program 13 weeks ago and wasn't sure how it would turn out! I am so in love with the structure of my workouts and I never dread going to train!

The change in my mindset going from staying petite, to taking up space has been such a game changer in my body image. You get to decide. You can take look bigger, but leaner at the same time. It just takes patience, consistency, more patience, hard work, oh and MORE patience. Building is a fabulous form of self care.

I love it.

No matter what your goal, I’ve got a plan for that!

Let’s Fucking GO!!!

Here’s a fun shoulder giant set to try: 10x dumbbell strict press 10x front raise 10x rear delt raise 10x upright row Rest Repeat 3 times!

What is your fitness goal right now? How can I help you?

xDGH aka: FITBABE

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