Refeeds and cheat meals are often treated like mandatory parts of contest preparation. The athlete diets all week, reaches the weekend, and automatically receives more food simply because it is Friday or Saturday.
But the calendar is not a coaching assessment.
A refeed should never be included just because an athlete has completed another week of dieting. It needs to solve a specific problem and support the athlete’s current condition, recovery, performance, and timeline.
As an IFBB Professional Figure athlete, kinesiologist, and performance coach, I understand both sides of contest preparation. I have experienced the physical and psychological demands of getting stage lean, and I have coached athletes through the decisions that determine whether a prep progresses smoothly or becomes unnecessarily aggressive.
One of the biggest mistakes I see is treating a refeed like a reward.
A Refeed Is Not a Metabolic Reset
Many athletes believe one large meal will suddenly increase their metabolism and prevent a plateau. While temporarily increasing carbohydrates can replenish muscle glycogen and may support training performance, a single meal does not magically repair the metabolism or erase the effects of prolonged dieting.
If the meal adds enough calories, it may simply reduce or eliminate part of the weekly calorie deficit.
For example, an athlete can follow their nutrition perfectly for six days, create a consistent deficit, and then consume several thousand unplanned calories during one unrestricted meal. That does not mean the entire week was wasted, but it can significantly slow the rate of progress.
The athlete may then be required to reduce food further or add more cardio to compensate. This makes the rest of the prep harder than it needed to be.
The Psychological Cost of the Weekly Cheat Meal
There is also a psychological component that coaches need to consider.
When an athlete spends the entire week thinking about one unrestricted meal, food can begin to feel like a reward for suffering. The diet becomes something they tolerate until they are finally allowed to eat what they want.
This can create an unhealthy cycle of restriction, anticipation, overeating, guilt, and compensation.
It may also make adherence more difficult because the athlete is constantly focused on what they cannot have rather than building consistency with the plan in front of them.
A successful contest preparation requires discipline, but it should also involve structure and purpose. Every adjustment should move the athlete closer to the required stage condition without creating unnecessary physical or psychological stress.
When a Refeed May Be Appropriate
A planned increase in food can be useful when there is a clear reason for it.
A coach may consider a refeed when:
• The athlete is ahead of schedule
• Training performance is beginning to decline
• Muscle glycogen appears depleted
• Recovery has meaningfully worsened
• The athlete’s rate of weight loss is becoming too aggressive
• Additional food may help preserve training quality and lean tissue
• The athlete is already very lean and the current deficit no longer needs to be as aggressive
In these situations, increasing carbohydrates strategically may improve muscle fullness, support training performance, and provide useful feedback about how the athlete’s body responds.
That is very different from having an unrestricted cheat meal simply because the weekend arrived.
When a Refeed May Not Be Necessary
If an athlete still has considerable body fat to lose, training performance is stable, recovery is manageable, and the current calorie deficit is producing the appropriate rate of progress, there may be no reason to add more food.
Doing so could slow progress without providing a meaningful benefit.
This does not mean an athlete should suffer unnecessarily or that food should always remain as low as possible. It means adjustments should be based on evidence from the athlete’s check ins rather than assumptions.
The decision should consider:
• Current condition
• Time remaining before the competition
• Rate of weight loss
• Training performance
• Recovery
• Hunger and adherence
• Muscle fullness
• Stress and sleep
• The athlete’s response to previous adjustments
Refeed, High Day, or Free Meal?
These terms are often used interchangeably, but they should not automatically mean the same thing.
A structured high day usually involves a planned increase in carbohydrates while protein and fat remain controlled. The athlete still follows specific targets.
A refeed may also involve a controlled increase in calories, usually through carbohydrates, based on the athlete’s needs.
A free meal provides more flexibility but can be more difficult to quantify. For some athletes, it improves adherence. For others, it triggers overeating, digestive discomfort, water retention, or anxiety.
The correct choice depends on the individual. I generally prefer having a clear objective and enough structure to evaluate the athlete’s response.
Coaching Is About Diagnosis
The question should never be, “Does every athlete need a weekly refeed?”
The better question is, “What problem are we trying to solve by adding food?”
If there is no clear answer, the refeed may not be necessary.
Sometimes the correct coaching decision is to increase carbohydrates. Sometimes it is to maintain the current plan. Sometimes the athlete needs improved sleep, better stress management, more consistent execution, or an adjustment to training or cardio instead.
Effective coaching is not about repeating the same formula with every athlete. It is about assessing the individual, identifying what is limiting progress, and making the smallest appropriate adjustment.
I have worked in fitness and performance settings since 2005, combining my kinesiology background, competitive experience, and years of coaching to create programs that are specific to the person in front of me.
Contest preparation is not simply about eating less and doing more cardio. It is about knowing when to push, when to hold, and when adding food will genuinely improve the outcome.
A refeed should have a purpose.
If it does not, it is simply more food.
For online coaching, contest preparation, posing, and personalized programming, visit www.trainitright.com or contact Alicia Bell at @trainitright.
🌍 Charity Week is Here: 💪 Supp Up, Clean Up
This week at Legion, we’re doing something special.
From now through Sunday, September 21st, a portion of every single order will be donated to help clean up plastic waste and protect our planet’s future. Your purchase doesn’t just fuel your fitness goals — it helps make a real difference for the environment too.
How You Can Support
All you have to do is stock up on your favorite Legion supplements this week. Every order counts toward the mission to clean up plastic waste and protect our planet.
When you shop through my link, you can save on your order while being part of something bigger. Together, we can build stronger bodies and a cleaner planet.
Thank you for being part of this mission-driven community. Let’s make a difference together. 🌊
⚡ Legion’s 24 Hour Flash Sales Are Coming
If you have been waiting for the perfect time to stock up on Legion supplements, this is it. Labor Day brings huge savings and even bigger flash sales right after.
Labor Day Sale Details
Right now the Labor Day Sale is live. Here is what you get:
Buy One Get One 50 percent off sitewide
Free gift cards with orders $99 and up
The sale runs until Sunday September 7 so do not wait too long to grab your favorites.
👉 Shop here: Legion Labor Day Sale and use code TRAINITRIGHT at checkout for extra support.
Flash Sales You Cannot Miss
The excitement does not stop with the Labor Day deals. Legion is rolling out 24 hour flash sales on top products. Mark your calendar now because these go fast.
📅 Monday September 1 BOGO 75 percent off Phoenix Stim and Stim Free
📅 Wednesday September 3 BOGO 75 percent off Pulse Stim and Stim Free
📅 Friday September 5 BOGO 75 percent off Creatine Monohydrate Powder all flavors plus Capsules and Lemon Drop Gummies
Why I Recommend Legion
As an IFBB Pro and coach, I choose supplements that actually deliver results. Legion products are backed by science, high quality, and made with transparent labels. Whether it is energy, recovery, or performance, these formulas are designed to help you train harder and recover smarter.
Final Word
Do not miss out on these savings. Stock up now during the Labor Day Sale and then grab your favorites again during the flash sales.
👉 Order here: Legion Flash Sale Link Use code TRAINITRIGHT to support me and get your supplements at the best possible price.
Your health and progress deserve the best. Make this your moment to stay consistent and invest in your body.
Stay strong and unstoppable Coach Alicia
Wings Over is bringing a first-of-its-kind flavor to the table: Pumpkin Spice Chicken Wings. Now women and men can agree on the perfect tailgating treat!
Also, National Pumpkin Spice Day is Oct 1!
Launching September 15 across their 30+ locations in 9 states, the “PSWs” are described as “Sugar, Spice, and Everything Basic”—a sweet-and-savory spin designed to surprise and delight everyone from tailgaters to families. Wings Over is known for bold limited-time flavors, but this is their most unexpected seasonal release yet.
Given how much buzz pumpkin spice sparks every year, we think this fun, tongue-in-cheek twist could be a perfect fit for your fall flavor coverage (especially on your social channels). We’d love to share more visuals and details as soon as the embargo lifts next month.
How about a Tailgating Story?
🍺 Best Beer Pairings for Pumpkin Spice Wings
Pumpkin Ale – Lean into the theme! Many breweries release seasonal pumpkin ales with cinnamon, nutmeg, and clove that will echo the wings’ flavors.
Brown Ale – Malty, nutty, and slightly sweet — balances the sugar and spice without overwhelming.
Wheat Beer / Hefeweizen – Refreshing, slightly fruity, with hints of banana/clove that mirror fall spices.
Oktoberfest Märzen – Toasty and caramel-forward, classic fall flavor that pairs perfectly with chicken wings.
IPA (Hazy/New England style) – The citrus + juicy hop character adds a refreshing counterpoint to the sweetness.
🍷 Best Wine Pairings for Pumpkin Spice Wings
1. Riesling (Off-Dry)
Sweetness balances the spice and heat.
Apple and honey notes mirror fall flavors.
2. Gewürztraminer
Naturally spicy and aromatic (ginger, clove, lychee).
Matches the warming spices in pumpkin spice.
3. Sparkling Wine (Prosecco or Cava)
Effervescence cuts through the sauciness.
Light fruit notes play well with cinnamon and nutmeg.
4. Pinot Noir (Lighter Style)
Red berry fruitiness complements the pumpkin spice sweetness.
Soft tannins won’t overwhelm the wings.
5. Chardonnay (Lightly Oaked)
Buttery and toasty notes echo fall flavors.
Works if wings are on the sweeter, less spicy side.
I am so excited to share the newest, boldest addition to the Creatine Gummy lineup… Pink Lemonade.
This flavor is sweet with a little tang, giving you all the summer vibes while still packing the same performance benefits I swear by. Whether I am pushing through a workout or recovering after one, these Pink Lemonade Creatine Gummies are my go-to for gains I can taste.
Here is why I love them:
Effective: 5g of creatine monohydrate per serving. Backed by real research. Helps with strength, endurance, and recovery.
Convenient: No shaker… no water… no mess. Just grab them and go.
High-Quality: Made in the USA in NSF-certified, FDA-inspected facilities. No dyes, no fillers, no junk.
Proven Formula: Same trusted ingredients… brand new flavor I cannot put down.
Risk-Free: No proprietary blends. If you do not love them, full refund.
We’ve all been there. You open your fridge, reach for that fresh kale or romaine… and it looks like it gave up on life.
Before you toss it in the compost bin or mourn your sad salad dreams… let me put you onto a kitchen hack that actually works.
The fix? Ice water. Simple and powerful.
If your kale is limp or your lettuce is looking tired, all you need is a bowl of ice water. Submerge those wilted greens for 15 to 30 minutes and watch them bounce back to life. The cold shock rehydrates the cells and gives them that crisp, field fresh look and texture.
This method doesn’t just work on leafy greens. It’s a game changer for:
Kale
Romaine or mixed lettuce
Fresh herbs
Celery
Carrots
That’s right. Even your carrots can go from bendy to snappy with a quick ice bath.
Why it works
When greens wilt, they’re not rotten… they’re just dehydrated. The water cells in the plant tissues lose moisture, making the veggies soft and dull. Ice water helps those cells reabsorb water and firm back up.
Pro tip Once they’ve revived, pat your greens dry with a clean towel and store them in a container with a paper towel inside. It helps them stay fresher, longer.
So next time you think your produce is past its prime, try this first. It’ll save you money, reduce waste, and make your meals that much better.
Because fresh isn’t just a vibe… it’s a choice.
2x the Calories, 2.8x the Sodium: Trump’s Diet Under the Microscope
President Donald J. Trump's diet may not be for the faint-hearted, and definitely not for those who try to limit their calories, sodium, sugar and fat intake.
A newly released analysis from Healthnews reveals that President Donald J. Trump’s daily meal plan may substantially exceed dietary recommendations, especially for his age group.
At 78 years old, President Trump became the oldest person to be inaugurated president. The candidates' age and health were common concerns during the presidential campaign, although most of the criticism was directed at Trump’s initial opponent, former President Joe Biden.
Diet undoubtedly plays an important role in determining health, especially in aging individuals. It is recommended that older adults limit foods high in unhealthy fats and avoid empty calories.
However, the current President seems to be going in the exact opposite direction since his publicly documented food choices—including multiple Big Macs, milkshakes, and significant amounts of Diet Coke—suggest Trump’s daily caloric intake exceeds 4,600 calories, roughly 2.3 times the recommended level for men his age, considering he does not skip breakfast.
The Healthnews team analyzed the nutritional value of Donald Trump’s diet, focusing on a day when he indulges more than usual and includes breakfast, a meal he often skips.
In short, on "feast days," when he doesn't skip breakfast, his meal plan looks like this:
Breakfast: Bacon and eggs.
Lunch: A very well-done steak with ketchup.
Dinner: Two Big Macs, two Filet-O-Fish sandwiches, and a small milkshake.
Snacks: A bag of Doritos.
Drinks: 12 Diet Cokes throughout the day.
The nutritional breakdown of such a diet is the following:
Calories: 4,653 kcal
Fat: 250 g (Saturated fat: 68 g, Trans fat: 3.9 g)
Cholesterol: 830 mg
Carbohydrates: 416 g (Fiber: 15 g, Total sugars: 106 g, Added sugars: 79 g)
Protein: 184 g
Sodium: 6,419 mg
Caffeine: 552 mg
Key Micronutrients:
Vitamin D: 2.23 mcg
Calcium: 1,283 mg
Iron: 24 mg
Potassium: 3,773 mg
Sodium and calories are off the charts
The number of calories Trump consumes on a day of full eating exceeds the United States dietary guidelines recommendationsaround 2x, which estimate that men 76 years old and older need around 2,000–2,400 kcal per day, depending on their physical activity level.
An average American consumes too much sodium, and while Trump is by no means an average guy, his diet is no exception, with 6,419 mg of sodium daily. According to USDA guidelines, men 51 years old and older should consume no more than 2,300 mg of sodium per day. The current President exceeds the recommended daily sodium intake by around 2.8 times.
Big News: I’m Officially Partnering with Legion Supplements!
Version 1.0.0
I’m beyond excited to announce that I now have a special code with Legion Supplements, one of the top supplement brands in the fitness industry!
Why Legion?
Legion isn’t just another supplement company. They’re dedicated to creating products backed by science, formulated with clinically effective doses, and made with high-quality, all-natural ingredients. Here’s what makes Legion stand out:
No artificial junk: No artificial flavors, colors, or sweeteners.
Transparency: Every product lists its ingredients and dosages—no proprietary blends, no guessing.
Science-driven formulas: Each product is carefully formulated based on research and clinical studies to ensure it delivers real results.
Third-party tested: You know exactly what you’re putting into your body.
Why I’m Excited to Partner with Legion
As a fitness coach, kinesiologist, and IFBB Pro, I’ve always been passionate about fueling my body with the best. Legion aligns perfectly with my mission to help others achieve their goals in a healthy and sustainable way. Whether you're aiming to build muscle, improve performance, or boost recovery, their supplements provide the support you need.
What This Means for You
You can now use my exclusive code to save on all your Legion purchases! Keep an eye on my page for recommendations, tips, and reviews of my favorite products from their lineup.
I’m thrilled to partner with a brand that truly cares about quality and results. If you’ve been looking for supplements to take your fitness journey to the next level, Legion is the way to go!
Stay tuned for more updates, and let’s crush our goals together!
You can save 20% on your first order with code: trainitright and then use the code to collect reward points on your following orders!
Alicia Bell - Online CoachAlicia Bell - IFBB PRO
4 Benefits of Electrolytes
As a coach and kinesiologist, I often emphasize the importance of proper hydration and nutrition for optimal performance. One essential aspect of this is ensuring adequate electrolyte intake. Electrolytes—including sodium chloride, magnesium, and potassium—are minerals with an electrical charge that play a crucial role in our overall health. Here’s how they can benefit you:
Hydration:
Sodium plays a vital role in hydration—where sodium goes, water follows. Many people focus solely on drinking plain water but neglect electrolytes, which are essential for retaining hydration and maintaining balanced cell function. If you’re drinking plenty of water but still experiencing headaches or fatigue, it might be time to incorporate electrolytes into your routine. I also suggest aiming for 3-4L of water per day to ensure you’re staying properly hydrated.
On my coaching site, Train It Right, I often recommend personalized hydration strategies to help clients stay energized and perform at their best. By adding the right electrolytes to your plan, we can ensure your body functions optimally.
Stress Management:
Stress can wreak havoc on your body, and electrolytes, especially magnesium, are key to managing its effects. Known as the “anti-stress mineral,” magnesium helps regulate the body’s stress response. For my clients navigating high-stress periods, I often incorporate magnesium-rich foods and supplements to support their overall well-being.
Headache & Brain Fog Relief:
Headaches and brain fog can often be linked to an electrolyte imbalance. Magnesium and potassium are particularly helpful for addressing these issues. Through my coaching programs, I provide tailored recommendations to ensure you’re meeting your electrolyte needs, improving both mental clarity and physical performance.
Bloat Support:
Bloating can be frustrating, especially when it’s tied to hormonal shifts. Electrolytes can help by reducing water retention. I recommend options with lower sodium for those experiencing bloating during specific phases of their cycle. Together, we can create a plan that keeps you feeling light and confident.
Let’s Optimize Your Nutrition
Electrolytes are a vital part of achieving your fitness and health goals. If you’re ready to take your performance to the next level, let’s work together to customize a plan that meets your unique needs. Visit Train It Right to learn more about my coaching services and how I can help you train smarter, not harder.
Summer is practically hear and let’s face it. No one wants to be slaving away every day over a hot stove in the sweltering heat. Thats where meal prep comes in handy. All you have to do is take a few hours once or twice a week and prepare all of your meals in advance. It saves you loads of time and energy in the long run. Saving your time isn’t the only great thing about meal prep because preparing in advance also ensures that you will stay on track. So instead of reaching for fast food or quick fixes you have your pre made meal right on hand. If you arrange your meals accordingly you can have delicious meals lined up in a row right in your refrigerator to grab and go for the whole week.
Not only is meal prep a great way to stay on track but you can make healthy meal prep food in a mason jar. You can pick mason jars up at most local dollar stores, home suppliers or department stores. Once you start using mason jars you soon will realize that they are very versatile. You can make anything from breakfast, salads, pastas, rice bowls, snacks or even desserts just to name a few. They are also very aesthetically please and keep well when sealed and placed in the fridge.
The following 3 recipes are a great start to healthy meal prepping in a jar and I hope that they inspire you to be creative and make your own recipes or add your own personalized twists to these ones. Don’t be afraid to make your favorite meals. Just make sure to layer the wet ingredients on the bottom and layer up from there. The beauty of a healthy meal in a mason jar is that most anything works. Enjoy!
Peanut Butter and Banana Overnight Oatmeal
Ingredients:
½ ripe banana, mashed
½ cup Oats
1tsp ground cinnamon
⅓ cup unsweetened almond milk (if you want chocolate oats just substitute chocolate-flavored almond milk for the plain almond milk)
¼ cup plain greek yogurt
1 tbsp peanut butter (organic preferred)
1 tbsp liquid honey (optional)
1 scoop protein (flavour and brand of choice)
Instructions:
In a jar combine banana, oats, cinnamon, almond milk, yogurt, peanut butter and honey. Stir well, then seal jar and give it a good vigorous shake to make sure the oats are coated with all of the liquid.
Refrigerate overnight.
Serve cold or remove lid and microwave on high for 1 minute or until desired temperature is reached.
Serve in the jar.
Tofu, Snow Pea and Cabbage Rice Jar
Ingredients:
1 ¼ cup water
½ long-grain brown rice
¼ tsp sea salt
3 tbsp of sesame dressing or your choice
½ cup snow peas
½ cup sliced carrots
1 cup sliced cabbage
1 cup cubed firm tofu
Instructions:
In a medium pan bring water to a boil over high heat. Stir in rice and salt. Cook.
First pour dressing of choice into the bowl. Then layer the rice, snow peas, carrots, cabbage and tofu. On top. Seal the jar and refrigerate for up to a day.
Remove the jar from the refrigerator a minimum of 30 minutes before serving. Turn the jar upside down in a bowl and let the dressing coats the rice.
Rainbow Fruit Salad Jar
Ingredients:
¼ cup diced strawberries
¼ cup diced pineapple
⅓ cup diced mango
¼ cup diced watermelon
Instructions:
Layer the fruit in the jar.
Seal and refrigerate for up to 3 days.
Serve in the jar.
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Launching September 15 across their 30+ locations in 9 states, the “PSWs” are described as “Sugar, Spice, and Everything Basic”—a sweet-and-savory spin designed to surprise and delight everyone from tailgaters to families. Wings Over is known for bold limited-time flavors, but this is their most unexpected seasonal release yet.
