HUSTL HRDR

Huge congratulations to for taking home 2nd place at the Amateur Olympia Japan!🥈🇯🇵

After a couple shows back in May we took a few months off, but then this popped up on the radar and we got right back to work. It was a grinder, but I’m glad we did because 1 spot away at a pro qualifier is a huge accomplishment and great way to end the season! Now for some real rest and growth, enjoying some mom, trainer, and military spouse life with her family… next time we go for it all🏆

Proud of you, Rachel👏🏼

Novice overall champ yesterday for Vanessa! 🏆

The cards didn’t quite fall how we hoped in open with a 3rd place finish but no hanging heads here. The primary goal of this season is 5 weeks away at NPC Nationals and we will take the feedback and come in that much better.

Reverse update for Coach Kerigan:

Currently 20.5 weeks post show:
⚖️117.6lbs

🍽1850cal daily + 2 free meals/wk at 800-1000cal each (on average totals to roughly 2100cal daily)

👟 3x20min incline walk/wk (LISS)

In comparison…
Peak week:

⚖️110.0lbs

🍽Absolute depletion was easily sub 1000cal total (got down to just veggies, protein, and 30f), refeeds were as assigned only

👟120min cardio daily (60LISS, 40MISS, & 20HIIT)

I am not an easy prep. Ever. No matter how long the off season or how high cals get, a protocol that intense is what it comes down to for me. I play the cards I am dealt and I choose this “hard” because I love it. The fact is, that’s what it comes down to for many. Competition prep is no joke, and it is not to be taken lightly. Stage lean is also not to be taken as your “normal” and I’m sorry if this offends anyone but competing really should not a bucket list item. It can so easily skew your self image causing emotional and/or hormonal turmoil for years to come.

Being stage lean and under eating/over working your body for extended periods of time to stay that way has consequences.
PEDs, if chosen to use in prep, have consequences especially when they are used as a hail mary instead of a tool.
Neglecting your posing, mobility, and bodywork has consequences.
Neglecting your relationships due to the demand of the process has consequences.
Neglecting your reverse diet has consequences.

This can be done right, and I think I am proof of that. Post show has had it’s battles especially after having to push so hard, but I have never been in better shape in the off season with beautiful bloodwork, more strength than ever, and truly relaxed and happy.

I lead women through preps .hrdr and now represent the IFBB, so I felt compelled to set a good example. Post show does not have to be a s**t storm no matter what you had to do to get to the stage and the W. If you’ve messed up, take it as a lesson and be hell bent on doing better next chance you get.♥️

Vanessa 6 days out from show 1 and 6 weeks out from primary goal.

Hit an all time low after a refeed yesterday. That’s always a good sign going into peak week. Another high carb day today and then we cruise right in. We don’t plan to change much this week. Just going day by day now!

Sam is the palest client I coach. We are through the first 15 weeks of prep with 5 more to go. 24 pounds in between these pics and we still are about 10lbs over his weight cap.

Sam doesn’t eat like a typical 240 guy. We have worked together for over a year and his metabolism is average at best. I made it clear I would ask a lot of him during this prep and that making weight will put some hair on your chest. And that is what we shall do! 😤

Huge congratulations to today in NC at her first show ever!

3rd Open
4th Novice
4th True Novice

This day has been in the works for 2 years! In 2020 we were just about ready and a couple weeks out the show was cancelled from cOv!d. As many experienced the same, it was devastating. However, we went back to the drawing board and waited until this summer, a whole year of growth later, to try again. This woman is a mother, an in home care provider, and has one of the craziest work schedules I’ve ever seen… but also the work ethic to match and no excuses.

Congratulations Pamela. You truly earned this!🏅🏅🏅

Solid 16 week transformation here. Only dropped around 14lbs but the changes are super apparent.

As you can see Harrison was in decent shape at the start of prep. Yet we still needed a good amount of time to bring him.

We always see people immediately asking for 12-16 week preps in applications and the harsh reality is most people need 20 weeks MINIMUM. Stop trying to rush the process. Getting to the podium is worth the wait.

25 weeks and 43lbs transformation for 👏🏼

This one was pure grit. I can’t tell you how many times I expected to see the progress to stop (because everyone plateaus somewhere), yet it didn’t. Why? Not purely because of anything I programmed, but because of HER effort in training and crossing off each and every box every day. There was almost no strength lost in this entire prep, and she was still progressing even in the last few weeks.

Our goals have been set and we’re a couple weeks into a health and growth phase. In 2023 not only will we start prep leaner, but Niv will have a SOLID 18 months minimum of off season under her belt.

At 21 this shape is impressive, but I’m insanely excited to see what we can bring to stage now that we know her strengths, weaknesses, and everything in between.

will be back, but better😤

Let’s talk about bikini and body fat. I can’t tell you how many times I was told Kayla was “too lean for bikini” and it was so far from the truth!

The peak bikini look is truly different on every athlete. Everyone is different when it comes to muscle mass and fat storage. The goal is to present the physique in the best way possible but 99% of the time the answer is to add muscle or get leaner!

When you are in prep, let’s be real, you aren’t adding a lot of tissue if not any. You may have shredded arms but if your lower body is soft, you have to keep pushing. You may have a crazy glute tie in, but if things up top don’t match, again you have to diet more. Every part of you needs to be displayed accordingly and sometimes it means pushing the conditioning a bit further than anticipated.

Here Kayla was peak conditioning to showcase her physique. Now that she is no longer prepping, she can take the time to bring up weak points and for her pro debut we won’t have to push the conditioning as hard. This is just a testament to not only the importance of conditioning during prep, but also how crucial off-seasons can be. The amount of muscle you have can dramatically change the level of conditioning needed to succeed in this division AKA DON’T BE AFRAID TO GET JACKED! KAYLA IS JACKED 💪🏼