How I Got Ready for a Women’s Fitness Competition Over 50 {And Losing 23 lbs in 16 weeks}

I had an identity crisis at the age of 46 when my kids started moving out. At the same time, I sold a business that I grew from scratch (and truly loved with all my heart!) So, feeling like I lost my identity as a mom and a business owner, I was in a serious funk.

To get out of the funk, I decided I needed a “reinvention!” I wanted to do interesting things with my life and reach goals that felt crazy and out of reach. I started thinking daily about the quote: Live the Story You Want to Tell”. Which is why, after 45 years of struggling with my weight, I decided to sign up for a bikini competition and see if I had what it would take to get the body I always imagined was under my layers of fat.

Here’s a recap of my prior fitness competitions

• My first bikini competition– the first time I TRULY lost weight. This outlines my 6 month prep and transformation. 2020
• The second show- the bucket list 2021
• The third show (This has my diet and workout plan!) 2022
• The fourth show – and WHY I compete!! 2023

Which brings me to 2024! After deciding I’ll NEVER do another competition, in August of 2024, I signed up for another one. To be 100% honest, I didn’t want to do it again, because I was a bit embarrassed when I stood next to some seriously fit women. I would get discouraged and decide I didn’t really have what it takes to be competitive. But, I also wasn’t really willing to put in the work that it takes to be competitive either. I enjoyed my “casual” preps, and although I wasn’t as strong as some of the other girls, I knew they worked harder for it than I did.

But at the same time, I kept thinking, “maybe this time it’ll be different! Maybe this time, I’ll lift heavier and eat even more protein than before. Maybe this time, I’ll blow the competition away with my physique.”. haha . By default, I’m the ultimate optimist.

So, with my husbands encouragement, around August 9th of 2024, I officially committed to get go through prepping for another bikini show. I planned for it to be an 18 week prep and found the very last competition of the year, in San Diego, California.

But, after 2 weeks of too many days of saying “I have plenty of time to lose the weight. I’ll just start tomorrow!”, I was actually further from my goal! So, suddenly, it became a 16 week prep!

I have many people accusing me of “always being on a diet”, and never eating sufficient calories to gain muscle, but that couldn’t be further from the truth. Maybe they believe that because I talk about dieting when I’m dieting, and the rest of the year, when I’m overeating, I’m pretty quiet about it. But, I gained 23 lbs, since the last fitness competition of 2023, and for 5’0, it’s evident I wasn’t undereating.

Over the next 16 weeks, I committed 100%. I rarely felt like I was dieting, because I’m REALLY good at eating a high volume of food for the calories I eat. I also, pretty consistently was eating 1500 calories and losing weight. Which is evidence to me that I was probably eating 2000-2500 calories per day while I wasn’t tracking.

Doing the competition my way!

I decided this time around, that if I was going to do another prep, I was going to do it MY way. This means,

• I’d still run for cardio (and mental health) as much as I wanted to run (and not worry about losing muscle). Here’s my article on why I run, and it’s not for weight loss!
• I didn’t want to take any progress pictures or check-in with anyone. I HATE getting into a bikini and taking selfies!
• I didn’t want to hire a coach, because even when I do, I sort of do my own thing. I’m the worst client a coach could have. I also didn’t want to spend money on a coach for a sport I consider a hobby. Bikini prep coaches are $300/month for the least expensive ones, up to $750/month for more famous coaches. It’s pretty ridiculous if you ask me.
• I wasn’t going to “practice posing”. I dread the posing, and it shows when I’m on stage! I’d rather just get on stage and pose in a way that made ME comfortable! Not following the rules.
• I didn’t want to worry about getting enough protein. I would prioritize calories, and let the macro’s sort itself out. By default, I generally ate more than 100gm of protein per day, because my meals are pretty consistent, but I also didn’t want to be neurotic about it.
• And finally, I wasn’t going to stress! If I wasn’t ready in time, no one even had to know that I did it! I was just going to do it as a hobby and not because I wanted to win.

Even with my “laid back attitude”, About 2 weeks before the show, I started to get nervous. I was having a lot of self doubt, and I didn’t think I was going to be ready in time. Despite telling myself it didn’t matter, we all know it did. I was just anxious to get it over with. I also was frustrated because the scale would stop moving for a month at a time, twice!!

I truly almost backed out. My husband even gave me an “out”, saying, we could still fly to California, and just enjoy a nice vacation weekend and I didn’t have to do the show at all. I ALMOST said yes. In fact, I allowed myself the ability to back out until the minute I had to go on stage. But, I knew I’d regret it if I didn’t at least get on stage. After 16 weeks of dieting (and through the holidays even), I figured I had to follow through.

And you know what happened, I DID WELL, for me! I placed 2nd out of 8 girls! I absolutely was stunned. I was so thrilled by my placing, that I actually WANT to go back and do it again.

So, here’s what I learned in the last 16 weeks, losing 23lbs:

The truth is, I like prepping for a fitness show more than I like the competition itself. I like having a goal. I like having “No excuses” to stick to my calories. I’m the queen of justifying eating anything and everything and it’s a slippery slope, that can really get out of hand.

But, during the diet, I somehow have the capacity to stick to it! I don’t know what changes in me to be so dedicated, because it certainly doesn’t manifest itself at any other time.

During the 16 weeks, there were many times where you would think it would be difficult. We even had a mini vacation to Arizona where we ate out all three meals a day. Every Sunday I make a big dinner and dessert for our kids, friends, cousins, and neighbors. And there were SEVERAL Christmas parties with a table spread with all kinds of holiday treats. But I still stuck to the calories on my plan. The great part is, there were no post party regrets where I wish I would have tried a new food, and I have never felt mentally and physically better through any holiday season that I can recall.

I also like going to the gym to lift while I’m getting ready for the fitness competition. I like feeling like there is a purpose to lifting (beyond aging gracefully).

And weird as it sounds, I like telling people I’m doing it! If anything, it at least gives people something to talk about behind my back. Haha! (but seriously read about bikini show #4 because I talk more about the reasons I like it, including learning so much about myself and the ways I use food to cope with everyday life. And while I enjoy using food to relax as much as the next person, It’s a slippery slope for people like me that find it SO easy to gain weight when I’m not being vigilant.

Here’s what I learned (or more accurately, relearned) the last 16 weeks.

1) One crumb does matter

When I’m not trying to diet, I tell myself, this one crumb isn’t going to matter. This one lick of batter won’t make a difference. This one handful of cereal is no big deal. And you know what. It’s only half the truth. That one little bite might not be enough calories to throw me out of fat loss, but the attitude of justifying eating untracked foods spirals me into several HUNDRED calories over my target, most days of the week.

So, now I have to say, 1 crumb DOES matter. EVERY CRUMB MATTERS when you are trying to see progress! Plus, how can I assess my progress accurately if I kept cheating on my own plan?

2) Momentum is everything!

One thing I’ve learned over and over is momentum is HUGE. In both directions. The more momentum I get towards progress, the easier it is to stay on track. The more momentum I get towards being sloppy and careless, the further I am from my goals.

The first few days can be difficult if you don’t see progress right away. But once I see the scale budge, it snowballs into me being more careful with my calories.

3) I use food as a distraction

I can’t believe how much more focus and energy I have when I don’t use food to procrastinate, delay, comfort, or soothe! It’s so apparent to me how much I use food as a distraction from LIFE. This is never so evident to me as when I’m in this diet and can feel so strongly the tug to go to the pantry to avoid work. It’s VERY uncomfortable to ignore!

Every morning when I sit down to get some work done, and I don’t want to get started, I wander to the kitchen to postpone it just a few more minutes! It’s truly a crutch for me, and not fuel. When I’m forced to work and not graze on food, I can be so productive!

4) Eating all my calories by 10am is never a good idea

haha.. do I even need to explain! It’s related to #3. Being an entrepreneur is hard in the sense that when things get complicated, I start eating, rather than tackling a new project. And I have been known on many occasions to keep eating until I am over 1200 calories. It’s not hard to do. Trust me.

5) Getting my workout done in the morning is the only way it gets done

I wish I was the kind of person who could workout in the afternoon, just to break up my day and also to go to the gym to lift after I’ve had a few meals. But, once I shower for the day, and get busy with life, I NEVER want to exercise pause my day for a workout.

Some days, I’ll cut my workout short because I’m busy and need to get home, or bored by my own workout. And I tell myself, “I’ll just come back this afternoon for legs!”… but then I NEVER do. In fact, I Never have lifted in the afternoon. Haha.

I will however go on a walk or a roller blade ride in the evenings with my husband, and only if it’s warm outside. But that’s never a guarantee. No matter how bored I get, I just need to finish my workout in the morning.

6) Vegetables are life!

I never thought I could be the kind of person that craves veggies, but I have become that person! When calories are low, vegetables not only taste great, but they ARE great. (recipe for my favorite dinner when I’m out of calories here) There were some days that I had 3+ cucumbers during the day, and entire steamer bags of broccoli.

In fact, just today- even though I’m not on prep any more, I’ve been eating a full bag of steamer cauliflower/broccoli every single day. I think it’s 3 cups worth. I just microwave the bag. Pour it onto a plate and sprinkle salt and parmesan cheese on top! So yummy and so filling!

7) I can eat more than 1200 calories if I’m honest with myself.

When I think I’m eating 1200 calories and “can’t lose weight”, it’s usually because it’s not an honest 1200 calories. The truth is really, that if I track it all (*including condiments, supplements, drinks, lifesavers, etc.) I can actually eat 1500 calories and still lose weight. I challenge any one that believes they can’t lose weight despite eating 1200 calories, to REALLY assess their weighing and measuring of food. I think you’ll find, when properly tracked, you can lose weight on more calories than you once thought.

8) High protein, high fiber is very satiating

Maybe it’s confirmation bias (and I’m going to start challenging this idea for maintenance soon), BUT, the more I prioritize fiber and protein, the easier it is to stick to a diet. This means

• veggies with my egg whites for breakfast.
• A green salad with chicken for lunch.
• A protein shake with berries in the afternoon, and
• a protein and veggies for dinner.

If I decide to add toast, cereal, rice, and other zero fiber carbs. it “feels” like I just want to keep eating.

9) Most women over 50 have saggy skin just like me

I’ve mentioned this many times in the other bikini prep posts, but I’m VERY insecure about the saggy skin on my legs. It’s one of the reasons I don’t share the bikini back pose with you all on this blog. But, for those who don’t believe me, I’m burying this link deep inside this article for those who want to see. Anyway, it is what it is, and my skin has lost it’s elasticity at 51 years old. But, I did find comfort in being in the over 50 age group at the bikini show because I wasn’t the only one struggling with this! The ladies in the 50+ are amazing, supportive, and all struggling with the same things I’m struggling with. What a great community it is!

10) Diet soda causes bloating

Cutting out diet soda, even just for a day can shrink my waist by several inches. I’m NOT exaggerating (see pictures here!) I don’t mind feeling a little “full”, but I definitely had to cut out the soda the week of the show, so I could bring my waist in as tight as possible.

I should have cut it out months ahead, because it’s hard to “work abs”, when I can’t even hold my ab muscles tight. Maybe next time!

11) The more I stayed out of the kitchen, the easier it was to stay on track.

Hanging out in the kitchen, which I love to do, is also the recipe for disaster. Whether I’m killing time, or socializing, snacking or grazing on anything in the kitchen becomes unconscious. It’s even worse when I’m cooking! It’s not even about tasting the dishes I’m preparing. I’ll literally grab a slice of bread and just eat it WHILE I’m cooking something else. I like my mouth to be busy, and the more I hang out in the kitchen, the more things I put in my mouth.

12) Boring and repetitive meals make dieting easier than variety

Hyperpalatable food, or a BUFFET of choices, makes dieting hard. Just think to the last time you visited a buffet, or had a potluck or holiday party where there is 10+ desserts to choose from. Studies show you will eat more food if presented with 10 options, than if there were only 1 choice! It’s science!

Also, decision fatigue is real! Deciding at each meal what you feel like eating, and being open to an abundance of possibilities, I find myself grazing on all the things I feel like eating.

Instead, choosing to have my boring and repetitive eliminates the decision making, and makes my plan easy to stick to.

• Egg whites and a carb (toast, oatmeal or fruit) for breakfast.
• Green salad with chicken for lunch
• Protein treat or shake for snack
• and a protein and veg for dinner

Ironically, there’s enough variety within those staples to satisfy me. Both my 1200 calorie meal plan and 1500 calorie meal plan that I sell has loads of meals that fit that criteria!

13) I’m shocked at how quickly I normally give into cravings.

When NOT on prep, as soon as I have a thought about a food (or a craving), I’ve been immediately give into it, without pausing and without thinking. I know better. And I believe several years ago I mastered the “pause before the action” of mindful eating. I even wrote an entire e-book around mindful eating and taking that pause before the indulgence! But, I also think with weight loss, the habits you acquire need to be recommitted to, and reintroduced over and over. And the habit of pausing before indulging (Mindful eating) is one I need to continue to work on!

I try to remind myself- I’m not a toddler! Just because I want a cracker RIGHT NOW, doesn’t mean I should eat a cracker RIGHT NOW! I will not starve. I can always “eat it later“, and not give into every trigger I feel.

14) Untracked Calories can be more than the meal.

How many times will I eat more calories while Preparing dinner, than there is in the dinner itself!? The amount of calories I likely consume while I’m cooking (*tasting, licking, snacking, etc.) when left untracked, ADDS UP FAST!

Chewing gum, drinking, and sometimes, having a bowl of carrots to munch on while I cook is very helpful!

15) Faith matters

The idea that “I’ve done it before, I can do it again”, REALLY helps me to visualize the goal and stick to it. The first time I lost the weight, there was so much unknown, and I had a lot of back sliding, doubt, and frustration. But now that I KNOW I can lose 20 lbs in 4 months, I can trust the process, and stick with the program!

16) Question my stories

I’m going to instead write an entire article about this one, because it has changed my life! There are stories I am challenging right now (such as eating cereal always leads me to binging on cereal) that I do believe I tell myself and then I behave to make it true. More on that later, but some stories I have that I questioned the last 16 weeks, and proven them to not be true were:

• If I start eating at 6am, I always overeat for the day (This doesn’t have to be true!)
• If I don’t get 100 grams of protein in the day, I can’t grow muscle.
• If I start eating crackers, I can’t stop!
• I’m addicted to white flour. (definitely not true!)

These aren’t always true, so why was I telling myself they were. I want to be able to eat like a normal person, have a cracker, and NOT eat the whole sleeve. I know I’m capable of this!

17) Eating by the clock

And the final thing I did the last 16 weeks, was I tried eating by the clock. Having distinct meal times (beginnings and ends to a meal, and then NOT eating for at least 2-4 hours) is extremely helpful in sticking to a diet. If you’ve read any of my articles about not snacking, this concept is the crux of it all. (here’s my no-snacking articles, labeled as “three meals a day“. But, it really can be 4 meals a day!)

What’s next for me!

Maintenance! I am committed to learning maintenance this year! I honestly don’t know what that will look like, because I really don’t feel like I’ve been successful with maintenance yet. I still haven’t returned to my early 20’s weight of 40+ lbs overweight. But I do hover around the 20+lbs area, and I’d love to not gain more than 10 this year!

I’m also, ready for another reinvention! I’m moving into the ‘grandma’ stage of my life (My daughter is due with my first grandbaby summer of 2025 and I want to be the most PRESENT grandma there is! I want to have NEW fitness goals, new bucket list items, and figure out what’s next for me.

As far as business is concerned, I’ll still blog here. I have a lot of low calorie recipes on my mind, but my husband and I bought a vending machine business! It’s been crazy, fun, and a lot of work to get it figured out. But, I’m here for it.