Mixxed Performance

11/08/2023

Hey Y'all
Link for Sunday Open and Masters Women
Lifting starts at 7.30am WA time

Welcome to Day 3, Session 1 of the 2023 CAPO Nationals, Women's.Live results can be found here: https://liftingcast.com/meets/mst1hq9zzgep/platforms/pu31a8vj...

16/12/2022

ANNOUNCEMENT 🥁

Envisioning your health and performance to be a “table”, you will often hear us talk about 4 legs of a table! We believe regardless of what your definition of peak performance is, to truly experience health and wellness, you need:

14/12/2022

My mumma used to say:

- you can be anything you put your mind into

OR

- you have more balls than your brothers

Comment your answer

13/12/2022

➕ EASY PROTEIN GUIDE ➕

Not writing a caption

Everything is on the slides

Share, Save or Comment
Merci 👌🏽

07/12/2022

I am completely natural

I just eat lots of carrots

My name is Carrot Queen

I sell carrots for super cheap
$999.99

07/12/2022

➕AN OTHER STUDY ON MEAL TIMING ➕

Conclusion: there were no significant differences between pre and post but please read the slides anyway 💯👌🏽

Note: it's only one study .. calm down

Share, save , like or comment as well

30/11/2022

➕ YOOHOO YOU MADE WEIGHT ➕

Refeeds are as important as weight cutting in my books.
Yes performance might be impacted by fast BM drop but it's important to manage this factor the best we can.

Do you have a refeed strategy after weigh in or it's Yolo ?

24/11/2022

➕ DISTILLED WATER FOR WEIGHT CUT ➕

Have you used distilled water to cut water weight?
Share your experiences in the comments 🤔

21/11/2022

➕ Push pull weight cut recap➕

Methods
Water load ( with the use of distilled water)
Glycogen depletion
Gut emptying: no fibre and magnesium citrate
Fasting : food and water
On Friday I had 3 boiled eggs
Home steam chamber
Infra red sauna

It was definitely one of the hardest cuts for me , possibly with the one time I made it to 60kg for boxing.

Refeed
Sodium tablets : I also added salt to all my drinks
4x 600Ml of Powerade
Favourite drink : dextrose, OJ and salt ( 600Ml)
Banana
IV drip 👌🏽 : electrolytes with vitamin B complex and magnesium
Didn't eat before about 5pm
Salami pizza
Ice cream
Fairy floss
Bubble tea with extra jelly and sugar
Before bed : 4 slices of white bread
Kept drinking water all day as well

Morning of the meet
50g dextrose in OJ and salt
Large coconut water
One coffee
Sipped on pre workout and water all day.
Salty snack: pretzels
After bench : 1 cup of white rice ( packed chicken but didn't eat it)

The aim , after talking with was not to throw up 😂
Hence the delay with eating as I was full on liquid most of the day.
So I focused on drinking a lot but smarter.
With high carbs drinks and high sodium.
Keeping fibre low as well so I didn't get my system busy trying to digest food.
I was also keeping track of how much I urinated and the colour of it which hasn't fully gone back to normal even now....48h later.

I am just grateful for my body right now and want to give her a big hug because I was extremely demanding this year but especially over the last 4 weeks.
Thank you body for mistreating you but still delivering. ✨✨💞💕✨✨

18/11/2022

➕Use your ego for success➕

We have been told our egos have to be crushed
It's bad
We want to keep it small

Results?

People have a hard time making themselves a priority

Results?

They don't know who they are because they make others their priorities
So when it's time to reach some goals, they have no clue how to do
Simple tasks like taking the time to eat well, exercising, connecting and making plans for the future.

Use your ego for success

You will inspire to empower

15/11/2022

➕ ON THE HUNT ➕

I specifically designed that nutrition program for WOMEN

WOMEN who have enough to be on a calorie deficit
WOMEN who wants to lift heavy
WOMEN who wants to feel strong
WOMEN who wants to go up a weight class
WOMEN who are not afraid to be chunky
WOMEN who needs accountability
WOMEN who wants big legs for big squats
WOMEN who loves to eat

2020's are about feeling empowered and good about our bodies.
Skinny was the 90s

Only looking for 4 WOMEN
+ Fortnightly meal plan
+ Weekly group coaching calls
+ Weekly check ins
+ Great community
+ Ready Jan 2023

06/11/2022

➕ Are you carrying extra fat ➕

Okaaaayyyy

I am not going to make friends but !

Carrying extra body fat is not healthy but !

( Being an athlete doesn't always require you to be at your healthiest.)

Being healthy at all size is not entirely true both ways . . Having a low body fat % is not sustainable for your basic life requirements.
Having a high body fat % shortens your life expectancy due to an array of metabolic disorders.

But let's take this further and ask:
Do you need to be healthy to be able to compete in the long term.

Been hard to find studies about the ideal BF % for powerlifters.
According to a few I read and this one in particular studying women 's ideal BF % , the answer does lie somewhere between 20% and 30%.
Saying that, looking at the strongest people in the world right now, they are mostly women and possibly between these numbers?

What do you think?

Reference: " identifying ideal body composition for female powerlifters " Flinner,2018

05/10/2022

➕ BULKING SECRET ➕

Consuming extra calories is great. We feel like stuffing our face off with everything without guilt because we are bulking.
The risk? Just becoming fluffy AF

You need to at least count your proteins.
2.2g/kg of body weight is great
3g/kg or more of body weight is better as it will decrease the amount of body fat you will put on even though you will put on body fat no matter what.

If you bulk , don't become fluffy 🪶🪶, stay tight 🔡

15/09/2022

➕ THAT YOU ACCEPT IT OR NOT IF YOU COMPETE YOU ARE AN ATHLETE ➕
If you are trying everyday to be a little bit better in what you are doing:
🤠 Parenting
🤠 Relationships
🤠 Sports
🤠 Work
🤠 Insert what makes you vibrate here
Then you are an athlete.

Being an athlete is a state of mind.
Trying to improve yourself mentally and or physically is not arrogant.
It's supporting others by feeling good mentally and physically so we can serve our community better.

Celebrate your wins or small.
And that's not easy when you know there is more but the before and the after is what really makes the present matter.

What do you want to celebrate today ?

09/09/2022

➕ TRANSFORMATION ➕

I don't post a huge amount of transformation cos I am not sure if they actually inspire or trigger or bring anything useful to the platform but !

I wanted to recognise this lady's efforts.
She lost 15kg in 1 year.
Even though she has competed in Powerlifting, I make her take a big break so we can build strength on her new foundation.

I know this will further test her patience and commitment.
She's human and sometimes loses faith in the process.

But don't worry, I got you.

I am incredibly proud of her and I know she will surprise herself next year on the platform.