Capability With Chelsea

LESSONS WERE LEARNED ✍️

With my final comp of the year out of the way, let's chat about what I'll do better next prep...

1. You can't have it all ❌
👉 In the lead-up to comp, I was living my most social life while coaching, all the other business things and training super hard. Looking back on it now, I had burnt myself out in the lead-up to comp and I really felt it come comp day.

2. An away competition needs to be approached differently 😳
👉 There was a lot that went into this. Driving 4 hours with very little food or water before weigh-in left me feeling pretty trash. My hip injury didn't love the drive either and I backed it up with a pretty subpar sleep.

3. You can't run on an empty tank ⛽
👉 I definitely could have done a better job with my nutrition after weigh-in & on the day. Smashing two Grill'd meals in one afternoon/night probably wasn't my wisest nutrition decision before game day. I could have used easily another 1000-2000 more calories that night which would have also helped me sleep better and wake up fresher.

4. Comp day nutrition is important 🍔
👉 This is something I SUCK at, especially at longer events. I find it super hard to eat on competition day while being filled with adrenaline and caffeine. When you are hitting PBs, running around like a headless chook and enjoying lots of chats, you also need to eat plenty too. Unfortunately, adrenaline and caffeine won't fuel you on their own...

5. Your body will tell you when enough is enough 🤕
👉 In the 2 weeks prior to competing, I started developing a hip injury. I've since been told it's hip flexor tendinopathy which is a hard pill to swallow considering I LOVE squats and they flare it up the most, but it's definitely the aftermath of poor self-care and running three comp preps back to back.

So priorities are now:
1. Listening to my body and resting more than I think I need
2. Rehab my hip flexor tendinopathy
3. Hit my training hard where I can and build my bench and deadlift to be my strengths
4. Prioritise my nutrition
5. Nail my focus on all things coaching & business

Improvement season is here, let's get after it! 😝

THE HARDEST PART OF COOKING IS KNOWING WHAT TO COOK 😖

When we are looking at creating ‘healthy’ meals, we often turn to clean, basic and often boring meals i.e. chicken, broccoli and rice 🥦

By choosing options like this, we are creating a distinct difference in the way we eat when dieting versus when we are not - enter the yo-yo dieter 🪀

It can be challenging to know how to make a recipe more nourishing, so here’s a guide 🧑‍🍳️

1️⃣ Find a recipe online, in a recipe book or magazine, or on social media
2️⃣ Understand your goal for the meal e.g. larger/smaller portion size, high protein, high fibre, high carbohydrate, increased vegetable intake
3️⃣ Make changes to the existing recipe to move you towards that goal
4️⃣ Don’t be afraid of adding to the recipe - we don’t always need to remove things to make the recipe ‘healthier’ or more enjoyable

For example:
1️⃣ I found a prawn pasta recipe on Taste.com.au
2️⃣ I liked the ingredients, but wanted to make larger servings with a higher serving of protein and fibre
3️⃣ I increased the serving of prawns and chose Vetta high protein spaghetti
4️⃣ I also added parmesan to the mix and on top 🤭

With the changes I made, this was the outcome:
✅ My recipe made 5 servings versus 4
✅ My recipe has 43g of protein versus 20g
✅ My recipe has 8.8g of fibre versus 2.7g
✅ Both recipes had similar amounts of carbs & fat, nearly to the gram

Don’t be afraid to experiment. You might change too many things and it tastes a bit weird, or perhaps the serving comes out too small - but that’s the beauty of it!

Drop some ideas below and I will work my magic and make some new recipes to post here ⬇️

Just working on the perfect ratio of 🤭 and 🏋️‍♀️ with .0