Brankica U.

I WILL EITHER FIND A WAY OR MAKE ONE!

Shooting instructor, personal trainer, former special forces.

Heart is taken by J, 3 pitbulls, MMA, BJJ, bodybuilding, guns, sport bikes and my 11 tattoos. Serbian!

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First time made overnight oats. It was so good.

  • 1 mashed banana
  • 40 gr oats (one serving)
  • 1/4 fat free plain Greek yogurt
  • 1/2 cup milk
  • 1 Tbsp PB2


Mixed it all together and put it in the fridge overnight. Topped with some strawberries.


Next time plan to top it with casein pudding

My daddy and I… Loooong time ago 😊 #tbt #throwbackthursday #babyPit

Little different than usual last meal. I did a very late but heavy workout so I needed my carbs after it, but since I will be going to bed as soon as I watch #tuf19 I am going to skip on almond calories and wash the carbs down with casein.

I’ve tried several different kinds of casein but #optimumnutrition has the best, as far as taste and mixing it up goes. Some of the other casein proteins mix terribly and taste even worse so I don’t even try other kinds anymore. What I like the best about ON Casein is that if I mix one scoop with a smaller amount of milk or almond milk it mixes into really nice, smooth and yummy pudding 😊

On the left side are my carbs. I made french toast with 2 eggs, little bit of cinnamon and two slices of the multigrain bread. Topped it off with one serving of sugar free syrup. Not the “cleanest” meal but I really don’t care, I follow the #iifym approach and it works great for me and allows me not to stress over food. I try to make better choices than people normally do and not eating terrible food all the time.

If you are discouraged about your dieting and sticking to a plan, I will tell you that:
1. The more results I see the easier it gets
2. The longer you stick to it, the easier it gets. Once you get over the first two weeks, it’s a whole another story. Then another month and you stop even thinking about it…

So just start because you will thank yourself next year 😘😘😘

#bodybuilding #mma #flexibledieting #bulk #gains #eattogrow #instafood

My usual pre-bed meal, no matter what time I go to bed, is one serving (1 oz) of almonds and 1 serving of #OptimumNutrition #casein protein (always something chocolate-y).

I rarely mix my protein shakes with anything but water. I like to drink them with milk but it usually means milk takes away too many calories that I could use better (eating actual food). If you simply can not deal with the taste of shake made with water - great choice is Almond milk. I get the unsweetened kind which is, I think only 30 calories per cup. And it tastes great with chocolate shake.

In this photo, by the way, is my favorite almond product of all times. They have pretty much the same macros as plain almonds but I am a huge fan of coconut and these taste slightly sweet… Better than any candy!! #iifym.

eating this meal before bed:
1. Makes me not feel hungry (I can’t sleep if I am hungry)
2. Casein is a slow digesting protein so in simple words “it will feed you all night”

And don’t forget - if you eat the right amount of calories in a day, eating late at night will not make you get fat

#getinmybelly

#truthism #nevergiveup #bringiton

I’ve mentioned several times how much I like Dr Layne Norton’s training and nutrition philosophy and how much has his advice helped me over the last year. From realizing my contest prep coach was not a good choice to learning how to optimize my nutrition for best results. If you don’t know who he is, it would be best to check out his site at BioLayne. He started to debunk some of the fitness industry myths, after seeing what some coaches prescribe to their clients, in form of workout plans, bad nutrition advice as well as use of banned substances.

 

  After my, not so glorious experience with one of my coaches, learning about the industry for awhile now, as well as growing my knowledge about training and nutrition, I figured, I should try and help as much as I can to spread the word about what you should run away from when you are hiring a coach. Note that this doesn’t apply only to competition prep but any type of program you are paying for.

Your coach is starving you

How many times have you heard of girls being on sub 1.000 calorie diets? Well, that is too low for majority of women. Now, imagine a coach that keeps you on low calorie diet for an extended amount of time and your metabolism gets so screwed up that you can’t lose weight not matter how little you eat. For a starting estimate on how many calories you should eat, and how low you should never go, you can use this daily caloric needs calculator. Not even in the last few weeks of prep should a 5’5” woman be on 800 calorie diet.

Your coach is over training you

Rest is one of the most important factors for health and improving your physique. If your off season training plan has you on 1 hour of cardio, 6 days a week, what will your “on season” plan be like? 2 hours of cardio in a day? Yes, I’ve seen it before - 3 training sessions in one single day (2 hrs of cardio split into two training and then 1 hour of weight lifting). Who the heck has time for that?

"Cookie cutter" programs

You are paying a lot of money for your plans, you want them to be created for you, having your goals and body type in mind. This has to be one of my biggest pet peeves. To make a point, I’ve received plans from a coach, that are exactly the same as girls’ who were 30+ lbs over their ideal weight and those who were complete beginners to the gym workouts (I was intermediate lifter so to say and at lower than ideal weight). How in the world can we workout following the same plans?

Your coach acts like you work for him

Let’s make this very clear. Even though you are the one seeking help, you are also the one paying for it. At no time should your coach act like you are the one working for them. Sure, trying to motivate you and push you forward is a part of the job, but being mean to you, calling you names, threatening to drop you as a client or any other kind of intimidation tactics are not what coach-client relationship should be like.

Special sign up fees

While I can understand that some coaches have a large amount of clients, and have to make sure that those clients who are not too serious don’t take away their time, having high additional “sign up” fees is probably a red light. When I signed up with one of the teams that has probably thousands of girls, my initial sign up fee was almost $600. At the time, I really didn’t know any better, so I went ahead and paid for it. I sure learned my lesson. The interesting thing is that a friend I met after I left the team said she never paid the sign up fee (she was in the same team a few years before me). The easy explanation, based on what I’ve learned after, is that the team has so many girls dropping, they make sure they get enough money at the very beginning. The reason I can say this, is that the initial fee is explained by the fact that as a new team member you will need extra support at the beginning. However, I am yet to understand what the initial support was, since I never got any. My emails were not answered with any priority, nor have I received any additional package of information compared to any of the following months.

Coach in denial

This one is actually dangerous. I’ve read a blog post by an IFBB Bikini Pro, who opened up and said how she has an eating disorder and goes on to say how she only blames herself because she lived by “follow the plan” rules. She didn’t use the plan as guideline but absolute necessity. The sad part is that her coach told her, her bulimia was a poor stress response to the feeling of required perfection. Interesting considering that the coach is the one that makes the plan and insists on you following it to the letter. So what is a girl to do - not follow the plan and be ostracized or follow the plan and develop an eating disorder? Any coach that denies conditions such as metabolic adaptation (or damage as some call it) and eating disorders, is not a coach you need to work with. On top of that, if they blame everything on you, that may be another red flag.

Blame it on others

So I mention blame. Yes, there are many clients that do not follow the plans provided. However, if those clients are sabotaging their progress, simply don’t work with them. That, to me, is much more professional than continuing to take their money and at the same time, blame them for lack of progress. You see, when your diet is not including several major groups, like dairy and fruits, almost year long (see Dr Layne’s tweet above), you can not expect people not to want to step away from the diet. Add at least 2 hours of working out every day and you have a disaster waiting to happen. There are very few people who can live like that year long. That is why there is an off-season. Time to rest and recover from dieting and hours upon hours of training. However, some trainers say there is no off season.

You ate one shrimp too many

If your coach tells you that stepping away from your diet in any possible way will pretty much delete what you have done in the weeks before, you need to fire your coach. Unless you are in full contest prep mode, one meal off plan won’t ruin all your efforts. I am not saying you should cheat on your diet, but if you are 8 months out from your competition, I am pretty sure eating an extra egg or adding an extra shrimp to your meal will not delay your weight loss!

Marketing at its best

If you are told that you are joining a team with limited availability and you have to pay your dues in next X amount of days or you have to re-apply, stay away. You are hiring a coach, for God’s sake, not joining a secret cult. Your potential coach either has a spot for you or he does not. If they tell you that you need to decide fast, because he has a few more people waiting and he is swamped with work, I can understand that. However, those are not very common situations. After your initial contact, the coach should tell you if he has a spot for you or not. They don’t need to make it a special event where they only have a spot for you if you sign up right away. We all know what scarcity in marketing is, and you should not fall for it.

Wait list

OK, this one is related to the previous one. I am not saying you should not trust a coach with waiting lists, I know there are few good ones with actual waiting lists, however, there are some using this as a marketing tactics. One guy has a waiting list you can pay to get on and then you can pay to get ahead of someone who has been waiting longer than you. The most annoying thing is that I personally contacted him awhile ago and he told me my wait time would be more than 4 months. At the same time, a friend of mine contacted him and he started working with her right away. The difference between us - I wasn’t sure if I wanted to compete while she was already a national level athlete.

What ever it takes

Honestly, this kind of mentality worries me. I am all for pursuing your dreams. I myself dug really hard to make some of my dreams come true. However, taking the what ever it takes mindset is often not going to bring anything good. There should always be a limit to what you are willing to do for something. No dream is worth damaging your health for. No dream is worth doing something you will regret after a few months or years. No dream is worth ruining the life of those around you and possibly losing your friends’ and family’s support. When you come to a coach and they tell you their philosophy is “do everything it takes” understand that you don’t have to have the same philosophy. You are paying them to help you with training and nutrition. Maybe posing or make-up or entire presentation at a show. However, you should not let anyone decide what your goals should be nor how far you should go to reach them.

Limiting organizations

Note that some coaches are limiting the organizations they are willing to train the competitors for. I know of two teams that are limited to NPC/IFBB only and one that will only train for WBFF. Those are their personal preferences but make sure you are clear if you want to be limited. For example, my first experience was with a coach that was only working with NPC. I had no clue what any of the organizations were at that time. Once I started training and learning more and more about organizations, I realized that I may not necessarily want to compete in NPC. But being with that coach meant I had to! The thing is, even if I ever do compete, I have no goals in the sport, I don’t care for chasing the pro card, nor do I hope to make it in the fitness model industry :) So either I was going to fire the coach or try NPC. I ended up leaving the coach (for more than this reason, though) and now I am looking into competing in a natural organization that is much better suited for me - more local shows and natural competitors.

Banned/controlled substances

Let’s make one thing clear. This is a sport of bodybuilding we are talking about here and some people use banned substances to help them build the body they want. Some coaches will pretend they are not seeing what you are doing, some will even offer the drugs to you and provide them. This would not be so scary if we were talking about division of bodybuilding, where you really have to have some serious mass to be competitive. No, it has spread everywhere so now you have bikini competitors using these substances. Which is sad because with just a bit stricter diet and a proper training plan, you can step on the bikini stage in some reasonable time. But no, some girls what it all and want it fast. And some coaches help with that. Here is an example of a potential bikini competitor being told to take T3 and anavar to prep for her bikini competition - read here! So there you have it, 13 reasons to fire your coach before it is too late. Although I am sure there are more. So here are two things you can do for all the girls out there:

  • leave a comment adding reasons why someone should think twice about hiring someone
  • send this post to a friend of yours that may be about to hire a wrong coach or may already be working with one.