Team Drew Fitness


By Kelli Kratt | TeamDrewFitness

So far I am loving contest prep.  I know everyone says that....but I actually mean it ;) The freedom I have to make choices makes all the difference.  One major thing I am trying to avoid is feeling restricted, or like I can't have things.  I think this comes in part from eating the same foods day in and day out. To avoid this, I am spending a half hour each week making a new nutrition plan for the following week.  I keep a list of things I feel like I might be craving or wanting and find a way to incorporate them in.  For example, I love cheese, apples, and summery salads.  So for this week I worked into my dinners a salad with a strawberry balsamic vinegar & olive oil dressing that has a few tablespoons of feta cheese, chicken, and apple slices.  I absolutely love it, look forward to it everyday and it fits perfectly.  This way of thinking goes along with not fighting your with it and your results will be better AND you will be healthier mentally.   I am progressing each week, and doing so eating around 2000 calories a day.  I used to not even eat 2000 cals in my offseason!!  That is my first victory. 

Since my last blog, I have talked to many people about this prep - I am so grateful for the support I have been receiving about what I went through and my journey back to normal, and now the stage.  Support from people around you can make all the difference and I love having it.  I felt so lucky to have people around me who would reach out and tell me they support what I am doing.  Of course, I did receive the opposite too.  The "why would you do this", "you're an idiot to do something that caused you so much harm", "what do you need to get on a stage for".  That being said, I don't need the approval from others.  This prep is for ME alone.  I have things I want to prove to myself.  I am recovered, there is a safe,effective way to do this and I will make it happen.  It really isn't about the is about meeting goals I've set for myself and moving forward, physically and mentally.  It makes sense for me to take it to the stage because I love to compete.  I love the sport of bodybuilding.  There is no reason for me to give it up if I don't want to.  Doing something I love and taking time for myself make me a better coach, mom, friend, student, etc.   Due to this, I've spent alot of time thinking about "staying in my own business".  (Check out Byron Katie if you want to know more).  Right now, competing is what I want for me to meet my goal.  That's all I need to worry about.  If other people don't like it or agree with my choice, that's ok - it's their own business, not mine.  If I'm worrying about other people's business, I am not in mine... when we aren't in our business we aren't focusing on our goals.  One of my new goals is staying present in my business and not worrying about other people's.  I think it will only make my prep (and life) better. 


Thank you to all of you who have offered your support - I appreciate you more than you know :)



                                                                                                                                 By Drew Jelen  I   TeamDrewFitness


Ok week number 2 is done and on to week 3.  I lost exactly what I was suppose to after increasing my fats.  I did end up with strep throat so it wasn't a fun week.  My workouts weren't as intense but i made sure to get rest.  Towards the end of the week I started my 5x5 program and it was a great few workouts.  It is a very intense program but anyone can do it.  I have some of my clients doing it and have had great results.  If you're interested in the program email me This email address is being protected from spambots. You need JavaScript enabled to view it. .

I will be going on my trip soon and will be well rested to hit my prep really hard.  I will NOT be bringing any food but will make appropriate choices.  This is my lifestyle not just a prep.  I live my life to enjoy it.  I do NOT suffer during prep and don't do anything extreme.  The key is no off-season just real life.  I don't come off a show prep and binge for weeks until I put on 30lbs.  There is always a plan with a goal in mind.  I do enjoy some freedom after prep but nothing crazy.  Again this is a lifestyle not just a hobby.


By Kelli Kratt | TeamDrewFitness

After a two year break, I'm finally ready to get back onstage.  It has been a challenge to get to this point and it feels really good to be in prep.  In 2012, I did three shows in a period of about six weeks, which is difficult on one's body to begin with, but under the circumstances I was in - I think it was just the final push to really hurt my body physically, and my mind, mentally.  Being a coach myself, I knew I was capable of prepping myself but I didn't trust myself when it came to ME.  In 2011, I chose to join a big, national team...I thought it was what I needed to take things to the next level and get my pro card.  I made a choice to leave my own thoughts as a coach out of it, and just listen and do exactly what I was told because I often had differing thoughts from coaches I had worked with.  This lead me to six months of two + hours a day of cardio in addition to long plyometric style weight workouts, eating between 800 -1000 calories a day and an atleast twice weekly mental beatdown.  I was given "goals"... for example on Monday I would be told since my weight was at 118, by Friday morning it needed to be 115 or I would have to back out of my show.  I would spend my week living in fear, getting on the scale over and over, trying to do everything possible to lose those 3 lbs in less than 4 days even though I had already reached a new "prep low weight".  By the time I got onstage for the second show of the three, I knew everything I was doing was wrong, but I didn't know how to back out of four hours a day of working out, such low calories, and how to break away from my team....this is when I began to notice how badly other women on the team were suffering too.  It was awful and even worse, so many competitors I know STILL put themselves through this. 

Long story short, when I saw a doctor, my cortisol levels were sky-high, my thyroid wasn't functioning properly, and I was so incredibly tired I could barely get out of bed.  This went on for MONTHS. My doctor diagonsed me with adrenal fatigue in addition to the thyroid dsyfunction.  Workouts and cardio were near impossible.  Bringing calories up to 1200 (still low for someone about 5'6") caused weight gain because my body was used to functioning at such a low level.  Even worse than all this was the eating disorder, body dysmorphia, and negative feelings brought about from all this.  I was embarassed to see my clients, friends and family  because I did gain weight and I did have an eating disorder. I couldn't believe that I, someone who knew better, had allowed this to happen to me. 

It took me a long time to recover my metabolism and my mental state.  I still can't believe I didn't know better but the upside is where it has taken me.  I have learned so much about the science of metabolism and the body, and it lead me back to school to pursue a career in dietetics, as well as go through therapy and advanced training in eating disorders.  I am now so much more equipped to know the signs of trouble when it comes to the body and the mind, and this is something I bring to my clients and my own prep.  I will never help anyone make the mistakes I did, nor will I ever make them again. 

What I've learned over the past two years is that there IS a better way.  Show prep is always going to be hard, no question about that, but you don't need to suffer.   That is what my prep is all about.  I am taking my time - making sure to have ample time to prepare so there is no need to resort to "extremes".  I have started out with high amounts of food (including CARBS), low cardio (a few very short HIIT sessions per week), and 4 days of heavy lifting that I really enjoy. 

My goals are to come into my show leaner, with more muscle than I had two years ago, and stay BALANCED during prep while having trust in myself to know when things are right or wrong.  No extremes, no more double squeems all day & night, still enjoying life and trusting myself.  I have school and work as well as family/friends and it is important to me to make sure I'm not locking myself away, unable to go anywhere because I am in prep.  And it is possbile....our clients do it all the time. 

I'm really excited to finally be back in prep, doing things in a way that agrees with me and my principles.  I'll be blogging on my progress and feelings throughout prep.

First week is complete! It went better then I anticipated with losing a good amount.  Abs really started to pop so im only going to add a bit  more fats.  Workouts where nothing crazy and i'm allowing more time for rest this prep.  Hunger level was a minimum which is good in the beginning.

I've recieved alot of questions about how I can eat roughly 5000 kcal and still lose weight.  I've spent over three years building my metabolism.  There is no off season just adjusted macros.  With each prep i've cut with higher and higher calories.  It takes alot of time and consistancy but well worth it in the long run. Between shows my body likes to stay about 10-11% and even got up to 8000 calories this winter.  I'm no genetic freak or workout for hours a day, zero cardio and about an hour of weights four to five times a week.

I have a bit of a sore throat today and may need extra rest this week.  Either way I go on vacation for a week soon.


                                                                                                                                   TeamDrewFitness I  Drew Jelen

I started my contest prep yesterday for the IFBB North American Championships which is 87 days from today.    I'm going to be sharing my experiences along the way as I live a semi- normal life.  I will be going on a week long fishing trip with my brothers and Dad.  I will be eating and drinking alcohol but will show you it can be done.  I won't be doing any cardio until the end but only if needed.  My last 2 preps I haven't done any.   Usually its fairly easy for me until the mental game kicks in but its expected.

So this is where I will be starting: 5200 calories and 400-500gs of carbs depending on the day.  I will do a cheat meal 1 to 2 times a week as needed.

I do a 3 day split of workouts but do 2 days on 1 day off.  I've found that rest is huge for me and my progress.  Basically its a push day, pull day and a leg day.  I found this really helps me hold onto my muscle.   I will do core for 20 minutes separately 1 to 2 times a week.

I will blog every Monday about the previous week.  Check back regularly and follow my journey as I go for my dream to  compete for my procard.


                                                                                                                                 BY  Drew Jelen  TeamDrewFitness