Plan for Success or Plan to Fail

You have your macros but have no idea how to turn them into meals. Then this book is for you. Find out how to meal plan using several different methods. Extensive protein carbohydrate and fat food list. Section on prepping as well.

$4.99 for the book. And well worth it for the food list alone!

Send me your email in a msg & I will send you an invoice. Then once I receive payment I will send you a password for the download page.


Excited for the Road Ahead

I’ve been so busy that I have not written anything here in quite sometime. But as I review the past year, I am headed in a clear direction with a defined path and it feels great!

A lot of exciting thing are happening

  • Became Certified by ISSA as a Fitness Nutrition Specialist
  • Continuing my education with the Bayesian Personal Trainers course
  • Adding in some specialty education with a Powerlifting Instruction course thru NCCPT  (qualifies for 20 CEUs for ISSA re-certification)
  • And looking at getting certified with Precision Nutrition as well, this will just be starting as the previous two are ending

I’m looking forward to getting some volume back in my training as I take a break from meet prep here in the off season, and hope to build up some better work capacity and strength as I seem to respond better to lots of volume. Excited to be looking into my 2nd year of powerlifting and the new experiences it will bring.

This year was a mixed bag for meet performance, my first meets were my best. I did happen to get 205lbs for squat at my second meet, which was the my only missed attempt at my first meet. I couldn’t come anywhere near the 165 bench I hit at an unsanctioned bench comp weeks after my first meet. I hit a new PR with deadlift at my second meet with 270lbs.  Looking back on my training I don’t think there was enough volume in my programming and didn’t get peaking quite right. So I will be approaching training from a different angle next year.  I did compete in 3 full meets and 2 bench only comps. I plan to scale that back next year to just 2 full meets, likely one in the spring and one in the fall.

I’ve had the pleasure of being introduced to the world of strong man/woman and I absolutely fell in love! Without a gym close by I’ve been having fun figuring out how I can implement some of that into my training. Constantly reading and expanding my base of programming and exercise selection to have as many tools in my box as I can. Its also been fun switching things up and trying out new and different alternative lifts.

Here’s looking forward to another year of great people, leaning and getting stronger!

Looking Up!

My life has really gone through some big changes in the last few months and as I get this new year underway there are lots of exciting and positive things to look forward too!!

Big life changes really had the stress ramped up for a while. Now that that is mostly behind me and I am all settled in a new directions things have settled and are really going in a good.

I finally kicked myself in the butt and started my first group diet coaching adventure. I have been successfully helping people for sometime, however I have finally jumped in with two feet and going to try and make a business out of it. I am excited with my first group and to do everything I can to ensure their success! Excited to see how much fat loss we can accomplish is 12 weeks!

I continue to lean more from Menno Henselmans Personal Trainer course.  It is very exciting and interesting. We are diving into training and I am very interested and motivated to make some sense out of an area, that frankly has somewhat intimidated me, simply because of the shear volume of information out there on training. I’m motivated to get a solid foundational understanding so that I can better analyze existing programs and information out there. And hopefully start to customize my own training.

POWERLIFTING!!  I have really switched gears here. I have really put any kind of bodybuilding show on the way back burner for now. I am pursuing powerlifting. I am registered for a show end of April!  I am super excited about the meet!  Had to invest in a bunch of new equipment as none of what I had was IPF approved.  And THANKS to the people (you know who you are!) who selflessly helped me pay for said equipment and with USAPL membership and Meet registration!!  Also for the kick in the butt that finally got me moving in this direction instead of just thinking about it! It all means so much to me!! Probably way more then the people involved could ever really understand!

So thus I am venturing forward into unknown territory with a bright wide open future in front of me! Here is to following your dreams, never giving up & doing what it takes to get there! I am feeling loved and fortunate to be involved in such a great community and honored to know such great people!

KetoCaNa Review part 2

I wanted to write quickly about my experience over the last week.

I’ve gone back to strict cutting macros over the last week with Protein Sparing Modified Fast on rest days. In the past my strength & energy has greatly suffered from this & I end up increasing calories to make strength gains.

This time is different. This time I’ve noticed no loss of strength or energy. My weights on the bar are increasing while the number on the scale is decreasing! So what’s different? My Preworkout routine has changed.

If you read my first review, you’ll remember I reserved KetoCaNa and Keto8 for my 2 most difficult training days.

Well ive started taking both everyday in conjunction with caffeine and 12g dextrose PWO. I’m loving it! Leg day is Monday and it can be tuff following PSMF. Last Monday I never noticed any difference at all. And all week I’ve been going strong! I’m estatic! I’m now on the road to hit my goal of 18% body fat all the while still killing it in the gym!

Now this poor girl just has to figure out how to afford to keep buying it! Will work for KetoCaNa??

Original KetoCaNa Review

Making Gains!

I haven’t written anything in a while and wanted to jot down a few thoughts while I wait for my son to get done with hockey practice.

Anyway, I wanted to touch on important ways to track progress besides a scale. A measuring tape is wonderful tool whether you are trying to lose or gain.

Sometime this past summer I measured my bicep/tricep circumference and it was 13 1/4″ well I measured again now some months later and I got 13 5/8″ I’m so excited. Yeah its great that there is a change, but it’s really great because I was feeling like there’d been no change that I looked the same over the past few months. 3/8 wasn’t visually noticeable but the measuring tape does not lie!

So take measurements and record and date them. Then you can have a record of progress that you may not otherwise notice!

Interview LCHF SUOMI

Jani Valtonen of the Finnish LCHF group contacted me for an interview.

Jani: Tell me some basic info about yourself and your family.

I am a 37 year old mother of two teenage boys 14 & 16.  I have been married for 14 years.  Currently reside in Ely, MN. I am employed as an assistant manager at a local gas station / convenience store, I also have two small businesses I run on the side involving horses.  I am a natural hoofcare provider and natural horsemanship trainer.  My boys are very athletic and are in sports year around (baseball, football & hockey, which they are have been playing since they were in kindergarten and preschool), they also are honor roll students.

Jani: Sports career? What series of bodybuilding you are preparing (bodybuilding, fitness etc)? Is it your first competition or how many competitions have you had?

I was prepping for a figure show in October but things have come up & I am now planning on a closer show next spring.  This will be my first show.

Jani: How long have you been keto?

Just over 2 years

Jani: What brought you to try keto diet? What did you think about it at first? Were there any difficulties for you at the start? Was there anything that worried you in the start?

I never was overweight growing up and it wasn’t until after I had my second child that I began to put on weight. As I settled into a life of big dinners and pie; I began working at a gas station with junk food always at my fingertips the weight started adding up. I tried south beach diet for about 3month and lost 20 lbs, but I was not ready for the time commitment in preparing meals and all that goes along with it fell off and regain the 20 I lost plus about 10 more.

Fast forward about a year and I hated my body, I was sitting at 190 and 40% body fat. I was disgusted and depressed! I checked into a program called Take Shape for Life (TSFL) which used Medifast meal replacements for all meals expect the last meal which was a “lean and green” meal that you prepared yourself. It is a severe caloric restricted program avg 800-1000 kcal a day.  It was here that I was first exposed to the idea of ketosis.

I am a researcher, so I started learning about ketosis. The replacement meals were awful and expensive, so I lasted on the program for about 3 months, at which point I started weaning off of the meal replacements and into LCHF.

There was one thing that worried me. When I started checking my blood glucose and ketones, my BG was 120+.  I started taking an over the counter supplement called Glycosolve (works very similar to Metformin) and it worked great to get my BG down into the 70s. Around this same time I started to practice IF and you had to take Glycosolve with a meal, and since it was on the expensive side I just quit taking it. Around this same time frame I learned about Physiological IR and how it was a normal part of Ketogenic adaption.

Lani: What do you think are the main benefits for you with keto? Do you think there’s any handicap you give to other competitors without eating high carbohydrates?

There are many benefits for me with keto. The biggest, I think, is the fact that I no longer get sick and that my allergies have all but disappeared.

My allergies had gotten so bad that I suffered from allergy induced asthma and I was fairly sickly, especially during the winter. I have not been sick in the two years since going low carb and my allergies in the practical sense are gone. I believe this is due to the anti-inflammation aspect of the diet.  Being sick as much as I was, I believe has built up my immune system, but because of high level whole body inflammation, my immune system never was able to function properly; now however that has changed.

As far as training goes I only see benefits there as well. I can train fasted with no low blood sugar swings and the need to refuel steadily. And as far as muscle building, people comment all the time that I have put on substantial muscle is a rather short period of time, and its all been done low carb so I see no draw back there either. Keto makes staying in a deficit easier, reduces hunger and has no negative impact on building muscle. I see no downside.

Lani: Tell me about your training schedule.

My training schedule has been all over the spectrum, never less than 5 days a week, and as many as 7.

When I started lifting weights just about a year ago, I started right in with a 5 day body part split that was rather high volume. I am not going to lie, it was hard! I spent a lot of time crying because it was hard. But I kept on and didn’t give up. I eventually switched to 6 days and week then back to 5. At this point I was working off a program that a friend, Brian Walker had given me, and tweaking it as I needed to. This program was typical Bodybuilder Hypotrophy 3-5 sets 8-15 reps. No cardio.

At about the 6th month mark I started working with a wonderful coach, Menno Henselmans. He put me on a 3 day program; it was not a typical split in any sense. I had the option of 1 rest day a week, but seldom took it. I think that in the 5 months I worked with him I took 3-4 rest days. Otherwise I just keep repeating the 3 day program. With this program the sets were 3-5 and the reps were custom to the muscle and determined at the very beginning of the program, anywhere from 6-20. As I got closer to show date cardio increased up to 50 minutes a week LISS.

Currently I am working with Luis Villasenor and back to a 5 day body part split. This program focuses on the main compound lifts with added accessory work. I am just starting this program, not even two weeks in. I already enjoy the higher volume work and find the group and competition enjoyable. There is just 20 minutes LISS pre workout as a warm up.

Lani: Do you have some kind of school of thought in your training and what kind?

My only school of thought is lift as heavy as you can for the given volume. It should never be easy! You should be constantly pushing yourself and growing and never be afraid to step outside your comfort zone.

Jani: Do you have a personal trainer and how often do meet him/her? Do you think it is possible to prepare for a competition without a personal trainer?

I do not have a PT that I meet in person. I now have worked with 3 individuals long distance. This format has both advantages and disadvantages. I may have been able to advance quicker with things like squat and DL had I had someone right there with me to coach me on form. I have made it work, and its more satisfying knowing that this is done so much on my own. The advantages of course are that I am not limited to the PT trainers in my area. That I can work internationally with people, so location becomes less important.

I think if you have enough knowledge about the industry and competition rules and expectations that you could prep without a coach, but for someone like me who is doing it for the first time, I feel a coach is very important.

Jani: Eating, macros, calories, schedule etc. Favorite dishes. Any meals you miss? Any high carb meals you’ve ketofied? Use any carbs to boost energy or performance in the gym?

Currently I am eating about 1550 calories a day:
136g Protein (544 kcal)
34g carbs (136 kcal)
95g fat (855 kcal)
I don’t really worry about meal schedule as much as I worry about getting all my macros in for the day or avg over a week’s time. I tend to cut to 1050 or so kcal on rest days.

Meals I miss… sausage gravy probably the most. Otherwise I don’t miss fillers like bread or pasta at all, and enjoy eating more meat and veggies.

When I first started, I ketofied all kinds of foods and all I found was that it made me want the real things even more or caused me to binge on those foods. I have found that I do best on simple repetitive meals, they make it easier to focus on found as fuel and not pleasure.

My go to meals are things like:
Chicken breast or beef sirloin and broth, green beans or broccoli
Salmon and spinach
Cottage cheese and gelatin

I do follow TKD which is taking in 10-15g fast acting carbs just before train, like glucose or dextrose. I find this helps give a slight edge and help get that one more rep or push extra 5 lbs. It’s not magic but seems to benefit when you are pushing your body to the max during training. Carbs are not needed to build muscle as protein provides any beneficial insulin effect.

Jani: Any lessons learned about low carb living? Do you have any advice for women who have never lifted where to start? Any sense in training while in a deficit? Why is lifting better for you then say cardio? Are there any keto friendly sites for women who are interested about lifting?

I have learned a lot of lessons about low carb living! First it is not some magic plan where you get to gorge on fat and still lose weight, energy balance still matters. This means a diet that looks high protein is not necessarily so once you concider the fat being burned from body fat stores. Not to fuss with measuring ketones or blood glucose, unless you have a medical reason to do so, such as diabetic or epileptic. Just eat follow the diet and let it work!  That protein needs to be based on lean body mass and not on activity and you certainly can eat too little, however it really is hard to eat too much unless you are eating protein shakes and bars instead of whole food sources like steak.

My advice to woman who are interested in lifting weights, “Don’t be afraid to lift heavy and get off the treadmill!” I would start with a good strength building program such as Starting Strength to create a solid base before specializing in any specific direction. Lifting and cardio really serve two different functions. Lifting increases lean body mass and cardio improves cardiovascular health and serves to increase a deficit (during weight loss) without decreasing food intake.

I actually have gained most the muscle I have while I was in a deficit.  When you have a high body fat percent and are a new lifter especially, you have an advantage to be able to more easily gain muscle while losing fat. This process gets exponentially harder as your body fat percent decreases and the time you have been training increases.

The best site I think for weight lifting and keto, no matter if you are a man or woman, would be KETOGAINS. Found both on facebook at KETOGAINS and  This group of people is wonderful and fully accepts woman as well as men! It’s a very positive and supportive atmosphere!  Beginner to advanced, all are welcome!

Jani: Do you know anything about Finland? Something we should know about your home state?

The first Finnish immigrants to the USA arrived in 1864, when Finns from northern Finland and Norway settled on the homestead prairie lands in south central Minnesota, my home state. And I have Finnish roots. My Great Grandma Limpy Maria came over from Finland with her family when she was a young girl. I have memories of my Grandma and Great Grandma talking in Finnish whenever they did not want us grandkids to know what they were talking about! If I ever decided to move out of the USA I would be very interested in going to Finland as I really believe in a lot of what is done there as a country.

New Begining

When one thing ends, it opens the door for a new begining. And so it is that as I switch gears away from competing this fall, I am moving into a new program and training.

I am excited as I begin training with Luis Villasenor!! First back day on the books and it was great! With a bit more intensity and volume and less rest time then I was doing previously. You know when you’re light headed and vision is blurry that you’re working hard!

Here’s to a new road to travel and new barriers to break!


Changing Direction

Sometimes life takes twists & turns and either we go with them or get left behind. And so it happened to me.

I’ve always struggled with depression off and on my whole life. My childhood probably was as far from ideal as it could get. But l pursavered and have learned for the most part how to keep just putting one foot in front of the other. Except I still struggle with depression and if I don’t catch the warning signs soon enough I spiral down til I hit bottom. (I refuse to be medicated)

The struggle and stress of working almost a month straight & trying to prep for this contest has triggered self destructive behaviors that signal the begining of what could be a very bad time. I’ve already had minor breakdowns & I needed to take a really hard look at what was going on in my life.

After chatting with my coach, my family and some friends… I’ve decided to cancel the show in a couple weeks time. It’s tearing my mental health apart. I thought I was ready for this, but as it turns out I’m not.

I am not quiting. I’m going to be focusing on building strength over the winter and coming back for a smaller more local show next year.

THANK YOU to all my supporters I love and cherish you all.

I will be even better next year!