How BIG is your BRAVE?!

The words “I can’t” are often spoken with fear of failure. These are words that you will never here from Kat Regalado. As a military spouse, I met Kat while both of us were stationed in Aviano, Italy. Kat would occasionally join my 0530 CrossFit Class and we became friends. After a move back to the states, Kat messaged me and asked me to be her coach. I told her it wouldn’t be easy. I told her that I would give 100% but she had to be 100% dedicated as well. I knew that Kat had the willpower and determination within her. I set her plan and week after week, check-in after check-in, changes were made. Not only was Kat seeing physical changes, she found a passion for this lifestyle that would forever change her.

After weeks of seeing major results, Kat decided that she wanted a goal. She had always dreamed of competing in a bikini-fitness competition and that is what she set her mind to do. As her coach, I knew this dream was attainable, but as a friend, I knew this meant that at times I would have to be crude without “sugar-coating” anything. She never once thought of throwing in the towel. Competition prep requires a dedication that most people will never understand. It is a commitment that some call crazy. It not only takes determination, diligence, and perseverance; it takes bravery. Of course bravery to walk across a stage in front of hundreds of strangers, a panel of judges, critiquing every inch of your body (and from the most unflattering angle at that!!!!) – But it takes bravery in a sense that you have to overcome not only physical changes, but mental changes as well.
For Kat, to lose the weight that she lost and completely transform her body, was astonishing to those following her on social media; however, what people don’t always see, are the mental transformations made. Kat would have days in posing practice that she would feel like the old Katie inside. Any competitor (or anyone on a weightloss journey), has to overcome these mental setbacks, and that she did. She would go in the gym the next day, push harder than the day before, and leave those feelings of self doubt there on the gym floor.
With each Instagram post or Facebook feed, Kat was constantly inspiring others that had goals of transforming. She found her Brave.

If you follow Kat on Instagram @katlifterchic (I suggest doing so if you need inspiration), then you will see this has become her lifestyle. It hasn’t been an overnight crash diet- It has been macro-managemnet and constant implementation of healthy, whole foods.

While transforming ones body like Katie has, is 80% diet…dedication in the gym is a must!! You won’t see this girl lifting five pound pink dumbbells; however, what you will see her doing is squatting and deadlifting, without fear of becoming “too big.” She knows that in order to attain a lean, toned physique, it takes heavy- lifting, hard-hitting training sessions, each and every time!

While Kat is an independent, powerhouse of a female, she has the support and love from her three favorite men. Her husband and two boys.
Rod, her husband, an amazing supporter, has stood by Katie through every step of her transformation. To be the competitor in training for a show is extremely hard, but to be the supporter at times can be even harder. Husbands have to endure bouts of hanger and random emotional breakdowns, often without understanding why we do what we do- But Rod, being an amazing husband never questioned Katie’s journey. He held her hand, often prepped her food and constantly praised her productivity. It takes a strong and supportive man for a woman to live this lifestyle and compete in this sport, and Rod has been the epitome of a supporter.


Thank you Kat for not only being an amazing friend, but trusting me week after week as your coach. I am so proud of you ❤️ You are so Brave.

I believe I finished off with my last blog post on Friday evening, so lets catch up beginning with Saturday morning (show day)…

I slept in until 8:30 and for breakfast, I had a half of a bagel with peanut butter and black coffee.

Tan touch ups and packing my bag to take to the venue filled my morning, while waiting for my mom and sisters plane to land (insert excitement here)!!! As soon as they arrived we took a trip to WABA Grill where I had a few bites of steak and rice.

My makeup appointment was scheduled for noon at the hotel, however, the artists were running behind, so I just filled the gap with doing my hair.

I have an amazing set of Guy Tang Bellami Hair extensions that I use for big events (when I need big hair 😉 and just created a bit of a beach wave using a flat iron.

After, I went and had my makeup done, and was extremely happy with how it turned out. There is no greater feeling than feeling pretty (well, pretty and lean 🙂 on show day!!

Back Stage Shenanigans….

The relationships and lifelong friendships that are created among the competitors, is by far the greatest part of competing within this federation.

After many weeks of dedication and sacrifice, the hard work has paid off, with a 3rd place finish! It was an amazing weekend!! #blessed

To begin the day:

Most of my day was spent trying to decide what to pack and take on vacation. No matter how light you try to pack, fitting six weeks into one suitcase can be a challenge- And being my mothers daughter, we LOVE to shop. This trip may mean shipping a box (or two;) back home.


It was probably a good thing that I spent a majority of the day at home.
Low Carb / Glycogen Depleting = Hangry


I had to make a run to pick up the final must have travel necessities, so I snapped a pic to share my new fancy nails with you guys 😉

My gym session this evening was a quick 45 minutes. I strung my movements together, with minimal rest and knocked it out. It was rough and Im completely exhausted, but its done:)


Can I take a moment to express my love/hate relationship with avocados. It is probably in my top 5 of favorite foods; however, catching an avocado in the 5 minute window of perfection is nearly impossible. This is approximately 30 grams, which is all I could savor from a whole avocado- and avocados are not cheap!
Ok, Im hangry 😉 but even in a carb loaded state, this would still irk me.



Happy Tuesday you all!!! Hangry or not, life is still amazing 😉


I want to touch a second on the term peak week. To peak, means that you completely deplete the glycogen stores in the body and toward the end of the week, the goal is to fill these glycogen levels to their fullest (without spilling over). 
(** I will do a complete separate blog post on peak week later that will include the truth and myths behind the “magic” **)

My morning began with having my nails and toenails done thanks to my husband who told me to go and enjoy myself 🙂 My poor toenails have taken a beating over the last few months due to it being race season. I have had two nails that turned black because of bruising, and one completely fell off (except for a tiny bit of new growth), so having them professionally done was a must!

These were my inspiration colors to go by. I wanted to keep the color neutral and I decided to go with gel formed tips rather than the traditional plastic tips. I forgot to snap a pic of the final outcome in the natural sunlight, so I will share those tomorrow 😉


Some of todays menu:

Peak week nutrition is pretty brutal in the beginning of the week. It is very low carb, so volume eating is key. Broccoli and avocado are staples.


This afternoon I completed my first depletion workout- A full upper body workout that included two exercises for each muscle group, as well as, calves and abs. I did 4 sets of 20 reps for each exercise. My entire workout took my usual hour and a half.

This evening my cardio consisted of a low intensity jog outside.
Day 1 of depletion isn’t terrible. I would normally opt for my first depletion workout to be lower body (while the body is still holding some glycogen stores), but seeing that my Glutes and Hammies are still sore from my last leg day, I had to switch it up a bit. I suspect as usual the next two days will be a bit brutal, but hey, the end is near!!!!!!!!!!!

Happy Monday!! 
Take a second to be thankful in advance for the blessings headed your way this week!! 

Wrapping up another week, getting one step closer to the WBFF stage for this season…

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One word to describe the last two weeks of prep, challenging.
At two weeks out, my cardio increased substantially and calories decreased, so the physical demands on the body are inevitable. Mentally, it has become more demanding as well, but I continue to push and remind myself that the end is near.
I enjoy structure. I enjoy tracking my macros. I enjoy following a training program; however, I am ready for a break, a moment of free range living. While I look forward to a few days of guilt free indulgences post-show, I am mostly excited to get back to training without an obligatory regimen. I am excited to lift heavy weights without the fear of injury due to a caloric deficit and I am excited to go for a run without anticipation of calories burned.
As I sit here typing up this blog entry, I have wrapped up the terrible two week out stint of prep and now head into peak week!!!


I started my morning with breakfast which was my pre-workout meal-
Egg whites topped with hot sauce, steak tips, sweet potato, avocado along with a green smoothie blended with spinach, coconut water, and apple.



Todays lower body workout focused primarily on Glutes and Hamstrings-

My workout was awesome! I felt great and pushed hard, so my post workout meal was everything! I was so hungry when I cam home from the gym. I was wishing that I had my meal prepped in advance but my tilapia was thawing as I was at the gym.


I chopped zucchini, tomatoes and peppers and topped the tilapia with a cajun steak seasoning and cooked it all in coconut oil. It was SO good and the veggies created a voluminous meal that was extremely filling.


I spent a good bit of my evening out on the patio. I had my afternoon snack while catching up on some of my favorite you-tubers and while scrolling through IG, this post was made by one of my competitor clients…

So to those that don’t understand the word, commitment….This is what it takes to reach goals. She is dining out with her family. They are each eating their own personal pizza while she is having a pre-prepped meal out of tupperware. Is it glamorous? No. Had she rather eat pizza with her family? Yes.
When I hear people say that they can’t reach goals because of those around them or their family and friends don’t  share in the same goals…well here is what it takes. It is NOT an easy lifestyle, but it is doable.
Once her competition is over, she can enjoy her once weekly indulgence of pizza with those around her, but the remaining time, she will continue making healthy choices. A competitors diet is more strict than the average person; however, once the competition is over, its still a lifestyle.
Eating grilled chicken, brussels sprouts, brown rice, fish, fruits and vegetables does not mean that you are on a diet. It means that you make conscious decisions of what you put in your body. The sooner a person realizes that this is a daily commitment and not a diet, the sooner they realize that what was once a goal, has become a sustainable lifestyle.
Its not easy you guys, but if you truly want to reach a goal and see lifelong changes within yourself, you HAVE TO COMMIT. 

Happy Humpday!!!!

A new week!!

This morning began with client check-ins, and after I spent most of the earlier part of the day customizing my meals for the remainder of my prep. This will allow me to focus solely on training and all things that need to be taken care of the next 17 days, without the hassle of figuring out what meals to fit into my program.

My meal prep is generally the same each week. I find foods that treat my body right and that my body responds well to and I stick with those.

Some of todays eats…

Can you tell I love my mason jar:) A friend of mine gave this to me filled with goodies a couple of months ago and it holds just right amount of beverage. I literally use it all day, everyday.

Todays workout focused solely on back so my workout was only about 45:00 long, so to make up for the remainder of my gym time, I followed with plyo intervals using the step bench, followed with the stair stepper.
My body felt weak today, so I lightened the weight a bit and increased the rep range 😦 I feel my workouts are a bit incomplete when I have to do this, but at this point in prep, weakness here and there is bound to happen. 

Now that it is 11:00 pm, I am going to pile up and watch the first episode of the newest season of Orange is the New Black (insert excitement here!! 🙂 and then off to sleep.

Happy Monday!!

Six Weeks Out!! I cannot believe it! 

Where to even begin…
I have to start out by saying that I am 100 percent in a complete different mindset this prep than I have ever been with previous shows. For one, I am not a new comer to this sport and second, most importantly, I prepped for this prep. I knew coming into this journey this time around, that I wanted it to be positive and stress free and I wanted to feel confident with my progression each week. I have been on the other side. The side where you are constantly in the mirror doubting, and full of fear. That is a horrible place to be and the stress and worry is not only detrimental mentally, but it can reek havoc on your physical progress as well.

As for training, I have definitely kicked up the intensity. My sessions in the gym are usually about an hour and a half in length. Each session begins with around 10-15 minutes of cardio for a warm-up (mental prep) and then I begin with warm up sets of my base movement. My base movements are either olympic lifts or compound lifts. I generally complete 5 to 10 working sets of my base movement (reps vary), then follow up with isolation work focusing on the muscle group being trained that day.
My cardio timing is dependent upon my day and varies with each day.

My nutrition generally leaves me satisfied. There are days of course that I am hungrier than others and at times wish for more calories at the end of the day, but that’s part of being in a deficit. If you aren’t hungry, you body isn’t burning fat, it’s that simple to understand. While my nutrition focuses primarily on macro tracking, I also pay close attention to meal timing. I plan for most of my higher-glycemic carbs to be taken in pre and post workout, and the remainder of my carb sources come from vegetables. My protein sources come from lean meats, casein protein powder (at night) and branch chain amino acids (bcaas) throughout the day. My fat sources are coconut oil, organic peanut butter, avocado and olive oil. I am on a slight carb cycle where I ingest higher carbs on my lower body days and less carbs on my rest and active rest days.

The last measurement check I did was when I ordered my competition suit and I ordered it according to where I “should” be for show day 😉 So, rather than take measurements each week, my suit bottoms will be my guide. I estimated a full inch and a half off of my hips and glutes within six weeks, so I had better get to sprinting 😉 My weight dropped below 130 last week and next week I will be having my body fat tested using the bod pod method to see for certain where I’m at.

Overall, everything is great- Physically, I see improvements everyday and mentally, I remain in a positive mindset (and that is a blessing in itself).

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Cheers to the next six weeks!!! It’s GRIND time!!!!!

Hi y’all 🙂 I cannot believe that it is already Thursday!
Today began like everyday, with coffee 🙂


I had a double session today. This mornings workout was a light MetCon.
4 Rounds:
10 Back Squats
10 Front Squats
10 Pull Ups
10 Push Ups
Followed with 15:00 of L.I.S.S. cardio on the eliptical.

I spent a couple of hours this afternoon uploading my latest contest prep Vlog (which I will post later today).

Oh you know, just taking a selfie montage of my new shorties 😉 Well, they’re not actually new, I bought them back in December, but I bought them according to my goals of where I wanted to be during my competition prep and they’re a perfect fit. 

My second session of the day was my main lifting session:
Power snatches from the pocket (85%)
Clean & Jerks (85%)
Split Jerks (85%)
Followed with isolation:
Standing side laterals
Seated Incline front laterals
Incline DB flyes
Single tricep kickbacks
Ending with Abs
I felt solid in my workout today. I had great energy, a positive mindset, and 1:30 later I had to force myself to end my workout because it was feeding time. I love workouts like todays 🙂

If you follow my IG (tiffanymitchellmull) then you know how often I include snapshots of my BCAAs.
My daily intake during contest prep:
One gallon of water + 20 grams of BCAAs- While BCAA supplementation is useful for gaining mass, they are especially helpful for maintaining muscle mass while in a caloric deficit prepping for competition.
(Tip: for those that track macros, don’t forget that bcaas count in your protein allotment for the day)

Take a moment to be thankful today 🙂 Happy Thursday!!

Sunday-Funday 😉
It’s funny how Sunday-Funday has taken a turn from what it use to be. Only a few short years ago it consisted of bottomless mimosas and brunch at the beach. Now, it is waking up for early morning cardio and bcaa’s.

This morning I woke up again around 8am 🙂 I had my normal cup of coffee, checked emails and then had some cherry-lime bpi bcaas. My cardio consisted of eliptical intervals followed with 50 toes to bar..Ouch!!

I spent the earlier part of my day doing laundry and cleaning a bit. It was a beautiful day out, so I spent some time out on the patio enjoying the weather.

On the patio having my pre-workout mix of bpi cookies and cream, coconut water and spinach.

Today’s workout was isolation work that focused on biceps, shoulders and rear delts:
Seated DB Curls
Seated DB Curls into Arnold Press
Seated Hammer Curls
Seated BB Press
Upright Row
Straight Bar Curls
Single Rear Delt Flye
Single Curls
Followed with 15:00 LISS cardio on the treadmill

Today’s lunch and a couple of snacks from today. Nutrition is everything!

Happy Sunday you all!!!