Tuesday, July 12, 2016

Stacey's Results

When Stacey came to me for nutrition coaching, she weighed 143lbs at 30% body fat. After 8 weeks of flexible dieting & nutrition coaching with me, she lost 8lbs, and her new body fat is 23%. She lost over 9 inches from her hips, butt, thighs and waist combined!

What motivated you to reach out to me for help with Flexible Dieting?

I'm a super busy, single Mom of 3, business owner, coach. I've always made meal prep a priority because of limited time. I started looking up things about IIFYM, and flexible dieting, and heard about Courtney from my business partner and coach. I considered myself "fit" and "in decent shape". But really wanted to see if I could take it a step further. I was really tired of eating only this or only that, or only eating at a certain time of day type food plan. Flexible dieting seemed like what I needed.   

What were your goals initially?
Initially my goal was to lean out, get that scale to see 135 again, I was 143 when I started. I see 135 now quite a bit!

Here's a little #mondaymotivation! I hired a nutrition coach for 8 weeks. Just finished week 8, and boy did I learn alot about food and totally changed my relationship with it. Followed the IIFYM plan with @petiteathleat. She did the math and alot of other behind the scene stuff. I did exactly what she told me to. I can't even believe the top row is me and how I changed my total body composition in such a short amount of time. I ate donuts, pizza, drank wine, and enjoyed things I used to call "cheats". Now, I just eat within reason, according to MY macros. In my experience with nutrition, this is the most effective, most realistic way of fueling my body properly. NOT dieting, but eating. Sure, it takes work. But I have one body that I intend to live in, push beyond every boundary and enjoy for alot more awesomeness. I'm done preaching. Time to eat! #iifym #iifymgirls #flexibledieting #petiteathleats #crossfitgirls #countingmacros #eatrealfood #havemycakeandeatittoo
A photo posted by Stacey Lynn (@staceycrossfits) on

What surprised you the most?

I can't even believe how my body changed just by eating the right amounts of nutrients! I look in the mirror and cant believe I achieved this with food. Because science. 

Is this a lifestyle you'll continue with?

I will most definitely continue this lifestyle. The hardest part for me, was the scale...water is a tricky thing. I had to be constantly reminded, by Courtney and my signifiant other, that I had to keep my eye on the bigger picture NOT that damn scale. Now, I dont mind getting on it.

What are you most proud of?

Doing the work, walking the talk, following through, and believing in myself. So, many people are asking about IIFYM, I hope I can influence them positively as well. I'm superfreaking busy. If I can do this, anyone can. 

What advice to you have to offer?

My advice to people is, keep your head in the game. Take a bite of that cupcake and move on. It's worth it. When you wanna throw MFP out the closest window, put it down...walk away.. and take a deep breath, REMEMBER WHY you are doing this. YOU are worth it.

What are your goals going forward?
I intend to keep at it. I'm more motivated than ever now. I dont even care that my friends all order appetizers, big fat cheesebugers and fries at dinner while I eat my salad (but have the wine I counted in) because I have goals... Eye on the prize. I want to be just a few pounds lighter, and well, more abs.

Wednesday, July 6, 2016

Success with Flexible Dieting

A short Q&A with Jolene, a friend and client that I have the pleasure of training alongside and coaching at CrossFit Gamma. After seeing Before & After photos of some of my other clients, she reached out for help. She worked wth me for 12 weeks, initially for 8 and then stayed on for an additional month for accountability while she was on a week-long family vacation. 

12 Weeks (left) and Beginning (right)

Over 12 weeks, she lost 13lbs and a total of 13 inches from her waist, hips and thighs! Her initial body fat based on her measurements was calculated at 34%. Her new body fat based on her new measurements is now 26%. 

Now (top) Before (bottom)

What motivated you to reach out to me for help with Flexible Dieting?

Motivation was seeing the before and after pics initially. Hearing that it was flexible, helped!

What were your goals initially?

Initial goals were to lose body fat, especially around the middle! I needed something that I could follow indefinitely! Paleo only worked for a short time and so many things were just totally off limits.

What was the hardest part during the initial 8 weeks?

Getting used to planning ahead! Thinking about my whole week and any plans we had, and how I was going to eat during them was a little stressful at first. But, I went on a whole week vacation to the beach and did well! I gained almost a pound but lost that pound plus one the week I got back!

What surprised you the most about flexible dieting?

I was surprised that I'm STILL losing inches and weight after following the program for 12 weeks! The weight almost seems like it's coming off easier now! I was also surprised at how much carbohydrates I could eat or should eat especially after following a somewhat Paleo diet!

Is this a lifestyle you'll continue with?

I feel this is a lifestyle change I can easily continue unlike other plans I've tried! Planning for meals during my work week has become easier too.

What are you most proud of now?

I am most proud of being consistent over the entire time! I usually do really well at the beginning and when I hit a plateau, I get frustrated and want to give up. I had a few weeks when the scale didn't budge but my clothes were looser and measurements improving, and then the scale finally caught up. In Courtney's world, we call that a whoosh!

If you had one piece of advice to offer someone else who was on the fence about doing this, what would you say?

My advice - if you're looking for something flexible this is for you. You need to be a planner but can make almost anything work on the plan-  including vacation!

What are you goals now?

My goals are to continue counting macros and work on finally seeing some abs! I am proud to say that I am also going to wear a bikini for the first time in a very long time without feeling self conscious! 

Thank you so much Courtney!!!

If you're interested in my monthly macro coaching program, email me at petiteathleat.com to sign up. Visit my Nutrition page to read more client testimonials and see pricing information. 

Friday, May 20, 2016

Injuries & Weight Loss

Besides posting recipes, I've been keeping it pretty quiet in terms of sharing what's going on in my world. If you follow me on social media (Facebook, Instagram, SnapChat), you probably get more than enough of my daily boring antics. I drink a lot of coffee, I spend a lot of time with my dogs, do that CrossFit thang, coach my clients, and spend a lot of preparing and then joyously devouring food.

It's a rough life. I luff what I do. <3

So here's what else is up. I started working with a weightlifting coach. The plan is to drop some el bee's and compete in a meet or two as a 58kg lifter. Singlet and all. The real deal. My current weight puts me in the 63 class, but I'm choosing to lose 5lbs and compete as a 58kg. Otherwise, I need to get A LOT stronger to stay (and be any good) as a 63. So, I'm working on the strength thing. And in the meantime, working on cutting some weight & keeping it off permanently. So I can walk around as a 58.

But damn, it's tough. I sympathize with my clients on the regular - because we are going through this ish together. Finding the sweet spot for your macros, to lose weight and maintain training intensity and volume is a dance. It's not like the Whip and Nae Nae though, oh no. It's like en point ballet. Focus. Dedication. Commitment. Sacrifice. But, it's worth it. As my body fat drops, my performance increases. I can't complain. Heavy barbells still feel incredible. Gymnastics are easier (and I don't train it nearly as much as I should).

How about the elbow? Well, it's not all fixed. I took almost the whole month of April off from CrossFit. I needed to heal my golfers elbow/tendinitis for real. So no grip work, no going overhead, no gymnastics, ring work, flexion of my wrist, or extension of my arm at the elbow. Because the injury was tied into my shoulder impingement and my lack of internal rotation, it was suggested I even avoid back squats. I even gave up my CrossFit classes because demo-ing movements hurt!

I was a mess. I did a lot of yoga. A lot of ROMWOD. A lot of Spin class. I let myself come back slowly the first week, light barbell stuff, body weight movements, loads of Crossover Symmetry. We went to Florida on vacation and dropped into some CrossFit boxes, and I just jumped right back in. Because everything felt awesome! Rope climbs, handstand pushups, deadlifts, all the things.

We got back from Florida last week. I enjoyed kicking back and taking class and just having fun.

This was the first week I've started following programming with my coach; and so far so good. I'm able to lock out my snatches with no soft elbows, though I definitely still feel stiffness and still have pain from my shoulder impingement. As long as I manage my volume, listen to my body, take appropriate rest, continue acupuncture, and don't miss daily Crossover Symmetry - I think I'm going to be alright.

Crossing my fingers.

Sunday, May 1, 2016

Coconut Apple Butter Protein Balls

Hold on to your butts. These are good!

These little babies are so good! But oh so, so bad, because I just can't stop eating them! I was really happy when the boys left for New York and took every last one with them. #zeroselfcontrol #glutton

Like I wrote on Instagram, due to its lack of processing, virgin coconut oil contains a high concentration [more than 50 percent] of a saturated fat called medium-chain fatty acids [MCFAs], which is absorbed much faster than long-chain fatty acids. MCFAs are sent straight into circulation—more like a carbohydrate than a fat—and then to the liver to be quickly oxidized [transformed into metabolites]. This makes coconut oil an extremely efficient source of fuel—perfect for an athlete.

These snacks are perfect for any pre and post-workout snacking.

Coconut Apple Butter Protein Balls

Prep time: 5 minutes
Cook time: 5 minutes
Total time: 10 minutes
Yield: 38
Calories per serving: 91

  • 1 & 1/4 cup Quick Cooking Oatmeal
  • 117g (3 scoops) MHP Maximum Whey Vanilla Milkshake
  • 1 tbsp raw honey
  • 1 cup shredded unsweetened coconut
  • 1/3 cup unsalted pumpkin seeds
  • 2/3 cup coconut oil, softened
  • 1/2 cup apple butter
  • 1 tbsp apple pie spice
  • 1 tsp salt
Cooking Directions
  1. Soften the coconut oil (don't melt!) until spreadable and buttery. 
  2. Combine all ingredients in a large mixing bowl and get to work! Mix everything together until combined. 
  3. Allow to cool and set in the fridge for 30 minutes, then roll into golf-ball sized balls using your hands. 
  4. Store in the fridge. 
  5. Enjoy!

Tuesday, March 29, 2016

IIFYM Lemon Bars

What do I mean by IIFYM (if it fits your macros)? I mean that these bars are not high in any one macronutrient, therefore they're low in calories and can easily become a part of your diet without blowing your macro goals for the day. I adapted this recipe from one I found here, and made it more flexible dieter friendly. 

They're easy to whip up and a guaranteed crowd pleaser! Who doesn't like cheesecake? I made two batches and took them with me to two different Easter brunches this weekend. The fresh lemon is tart and delicious without being overpowering and the coconut palm sugar adds just enough sweetness to be refreshing but not leave you feeling icky. You know, that gross feeling after eating a doughnut or a heavily frosted cupcake? Using erythritol (like Swerve) instead of coconut palm sugar could save you even more calories. This recipe serves 12. 



  • 6 full sheet graham crackers, made into crumbs
  • 2 tablespoons (30g) unsalted butter, melted (or melted coconut oil)


  • 6 ounces (168g) light whipped cream cheese, softened to room temperature
  • 3/4 cup (181g) plain nonfat Greek yogurt, at room temperature
  • 1/4 cup egg whites
  • 1 large egg yolk, at room temperature
  • 1/3 cup coconut palm sugar 
  • 1/3 cup (80ml) fresh lemon juice (about 2 lemons)2
  • 1 Tablespoon lemon zest2
  • 1 teaspoon vanilla extract

  • Directions:
  1. Preheat oven to 300°F. Line the bottom and sides of an 8 or 9-inch square baking pan with aluminum foil or parchment, leaving an overhang on all sides to easily lift the bars out of the pan before cutting. Set aside.
  2. Make the crust: Mix the graham cracker crumbs and melted butter together in a medium bowl until combined. Evenly press crust into the prepared baking pan. Bake for 8 minutes. Remove from the oven and set aside.
  3. Make the filling: In a large bowl using a handheld or stand mixer fitted with a whisk attachment, beat the cream cheese on high speed until completely smooth, about 1 minute. On medium-high speed, beat in yogurt until completely combined. Then beat in the egg white and egg yolk until combined. Finally, beat in the sugar, lemon juice, lemon zest, and vanilla extract until everything is combined and no lumps remain.
  4. Pour filling onto the crust. Bake for 25-30 minutes or until the center of the bars no longer jiggles (remove from the oven and gently wiggle the pan to check). Allow the bars to cool at room temperature set on a wire rack for 30 minutes, then transfer to the refrigerator to chill for 3-4 hours or even overnight.
  5. Once chilled, lift the foil out of the pan using the overhang on the sides and cut into 12 squares. For neat squares, I use a very sharp knife and wipe it clean with a paper towel after each cut. Leftovers keep well in the refrigerator for up to 5 days.
  6. Make ahead tip: Prepare the bars 1-3 days in advance and store covered tightly in the refrigerator until ready to serve. Bars can be frozen for up to 3 months. Thaw overnight in the refrigerator before serving.

Macros for one bar:
Calories: 115
Fat: 5g
Carbs: 14g
Protein: 3g
Sugar: 8g