'Tis the season for cookie platters, eggnog, buttery rolls, and that never-ending basket of candy canes at work (who HONESTLY ever craves a candy cane? You eat them because they're always packaged separately and look lonely). Friends and family gather, wine bottles are opened, and the holiday parties are endless and filled with treats.
I thought about writing how this is a testing time where healthy choices are difficult but necessary and how holiday parties are not an excuse to indulge. Bah humbug. Instead I think the message of balance and moderation is an important one at this time of year.
It's not often that you get to have your aunt's garlic mashed potatoes or your grandma's cinnamon strudel (neither of these things personally apply to me but they sound lovely and if you can relate I'd like an invite). Some foods are simply tradition and regardless of the calorie count, incredibly special. Unless you're a competitor and dieting for a show coming up (bless your soul), there's no reason not to enjoy some of these exciting things.
I have a few suggestions for these holdiay parties and food-based get-togethers. Just some tips I have found to work that enable me to enjoy these times while also feeling happy about my fitness lifestyle:
*(p.s. these asterisks are intended to be snowflakes, clever, and quaint)
*Eat Something Before you Eat: before you go rock your socks off at your work's holiday party, have something at home that is healthy and somewhat filling. Oats, almonds, a piece of whole wheat toast with peanut butter etc. If you arrive famished, you'll be "that guy" with his elbows out, hogging the ham and cheese platter. Don't be that guy.
*"And I'll Have a Water": when you're boozin' it's easy to let empty calories rack up and an illusion of hunger often ensues. Make sure you're drinking water with each beverage to stay hydrated and fill your bod with some high quality H2O that will keep cravings at bay.
*Bring a Dish to Share: I made some peanut butter protein bars for a Christmas party last year that were a HIT. Me, myself, and I LOVED 'em. Bring something relatively healthy that you truly enjoy and will eat when a second slice of pie will bust your seams open. While I may not have perfected my protein bars, you may have something deliciously healthy to share with others (and I'll take that recipe please).
*Go for a Walk: I'm not talking after your feasting like many suggest (although that's great). Usually after I attend such functions I'm tired, full, and wanting a couch with some netflicks. What I mean is go for a walk, take a bike ride, or get in a quality gym sesh BEFORE the party. When you start the day with something healthy, you're more apt to continue like-minded decisions throughout the day.
*Wear something flattering: when you like how you look in the mirror, you're more likely to treat yourself right.
*Plan for Tomorrow: Prepare your meals and write down your workout for the next day. If you wake up the following morning still stuffed and without a plan, it's easy to get down and reach for unhealthy options. Have fun for a night knowing you have the tools ready to be back on your A-game the following day.
These are just a few things that I have found to help during what can be a tricky time. Remember most IMPORTANTLY: it's a time to enjoy the company of others. Focus on the music, the laughs, the stories, and the friendship. Food is fun and should be enjoyed but instead of rivaling Santa's belly, give yourself the gift of health, confidence, and the merriment of moderation:)
Monday, December 3, 2012
Sunday, November 4, 2012
My Life, My Passion.
I've been in my offseason now for a month. After enjoying a few days of exciting pictures, a glorious tan, and deserved treats, I entered the inevitable transition into the other half of this competition lifestyle: improvement season. This transition is always hard as the big picture is a little fuzzy and the goal in mind doesn't have a specific calendar date to it.
This transition is a hard one for my body and an incredibly difficult one for my mind. For a couple weeks both my body and brain feels puffy as it tries to sort through the new weight it's carrying: on my body, really quite little...on my mind, pretty darn heavy.
I want to be incredibly honest for myself to grow as a person and to hopefully help others if they experience this as well. I want to talk about it to really share my appreciation for this lifestyle.
I have dealt with food apprehension and an eating disorder for most of my life. While I have been fortunate enough to reach a point of general satisfaction with myself and my body most of the time, my uncertainty flares up during this transition. For an individual like myself, someone who thrives on control, deprivation, and restraint; being in prep is comfortable. I love challenging my body in a way that feels psychologically "right." This may not make sense to a lof of people but it is a part of me that I deal with.
The transition into an offseason is difficult...it involves more food and some weight gain, less cardio, and more freedom. This is very much welcomed by "normal" people. This makes someone like me a bit nervous. What I am realizing each and everyday however, is the NECESSITY of it. Understanding that my body needs this is vital for my long-term success as both a bikni competitor and a healthy invidual.
If I hadn't found this "hobby", this passion that drives me, I don't know where I would be in terms of my health or psychological status. It is very easy for someone like myself to fall into unhealthy eating, depletion, and weight loss. But I have goals. And I have an ultimate dream that doesn't have time for such things. I want SO badly to be a successful bikini competitor and fitness model that I can't do those harmful things.
These goals may sound petty or superficial but I thank God that I have them. They save me each day that I feel insecure and don't want to eat. They save me each time I step on the scale and see a higher number. They save me each time I doubt the necessary days off from the gym.
I write and talk about this lifestyle so much because it is fun and at times, even comical. As you can see now however, I also talk about it because it saves me from the darker parts of myself and helps me grow to a place I wasn't sure I'd be able to reach. I believe in it whole-heartedly and with sincere passion.
It's a continuous battle but one I know I'll win. My insecurities are far, far smaller than my dreams. I hope others that relate to this feeling take comfort knowing that they're not alone. With each rep, step, bite, and smile, we'll reach our goals. This lifestyle has been a life saver for me and I truly hope I can help others reach this point of appreciation and peace that I am continuing to achieve:)
This transition is a hard one for my body and an incredibly difficult one for my mind. For a couple weeks both my body and brain feels puffy as it tries to sort through the new weight it's carrying: on my body, really quite little...on my mind, pretty darn heavy.
I want to be incredibly honest for myself to grow as a person and to hopefully help others if they experience this as well. I want to talk about it to really share my appreciation for this lifestyle.
I have dealt with food apprehension and an eating disorder for most of my life. While I have been fortunate enough to reach a point of general satisfaction with myself and my body most of the time, my uncertainty flares up during this transition. For an individual like myself, someone who thrives on control, deprivation, and restraint; being in prep is comfortable. I love challenging my body in a way that feels psychologically "right." This may not make sense to a lof of people but it is a part of me that I deal with.
The transition into an offseason is difficult...it involves more food and some weight gain, less cardio, and more freedom. This is very much welcomed by "normal" people. This makes someone like me a bit nervous. What I am realizing each and everyday however, is the NECESSITY of it. Understanding that my body needs this is vital for my long-term success as both a bikni competitor and a healthy invidual.
If I hadn't found this "hobby", this passion that drives me, I don't know where I would be in terms of my health or psychological status. It is very easy for someone like myself to fall into unhealthy eating, depletion, and weight loss. But I have goals. And I have an ultimate dream that doesn't have time for such things. I want SO badly to be a successful bikini competitor and fitness model that I can't do those harmful things.
These goals may sound petty or superficial but I thank God that I have them. They save me each day that I feel insecure and don't want to eat. They save me each time I step on the scale and see a higher number. They save me each time I doubt the necessary days off from the gym.
I write and talk about this lifestyle so much because it is fun and at times, even comical. As you can see now however, I also talk about it because it saves me from the darker parts of myself and helps me grow to a place I wasn't sure I'd be able to reach. I believe in it whole-heartedly and with sincere passion.
It's a continuous battle but one I know I'll win. My insecurities are far, far smaller than my dreams. I hope others that relate to this feeling take comfort knowing that they're not alone. With each rep, step, bite, and smile, we'll reach our goals. This lifestyle has been a life saver for me and I truly hope I can help others reach this point of appreciation and peace that I am continuing to achieve:)
Saturday, October 20, 2012
Fun Size Math: The Tricky thing about Treats
For me, there is nothing humorous nor entertaining about a "fun" size Snickers bar. Caramel, yup like that. Peanuts, yes of course. Chocolate, well I am a woman. Yet when these things are combined in a pinkie-sized packaged I do not find them comical.
How about those mini Reeses cups? Peanut butter and chocolate. I'm fairly positive these items will one day play a vital role in eventual world peace but when they are presented to me in the size of a large ladybug I quite honestly just get annoyed.
Why? Because these things aren't big enough to satisfy a hummingbird. Just as soon as you start to enjoy the deliciousness on your palate, the melting chocolate dancing on your tastebuds, it's gone. That's it? Oh wait, no, for a serving size you get one more, bringing your grand total of consumption to 1/12 of fulfillment.
Now here comes the tricky part: usually those "fun" sized treats just came from a BAG. Filled with MORE treats. Dont' lie, we've all done "fun-size math": "well, 2 bite-size treats is approximately 1/6 of a full candy bar so according to basic candy math I can have about 27 more."
Fun-size math happens all too often during this upcoming holiday season. One bite of something turns into an outrageous display of over-consumption. Especially for those of us who restrict ourselves until this time of treating occurs. Another example of this basic math: "I eat clean 90% of the time. So 2 cute little jack-o-lantern sugar cookies is really just 1/15 of what I deserve."
If only it was that fun.
Here's the thing about serving sizes: they were invented for a reason. Some evil man in a lab coat did the actual math and came up with these silly numbers with our, ugh, HEALTH in mind. Damn him.
Now, as someone who couldn't quite grasp basic geometry (what the frig is a rhombus?) but was a master at fun-size math for years, I've learned a few tricks. Get your index cards ready:
1. Drink water. Yes the is the most over-used tip in all the women's and men's health magazines but guess what, it's true. Goin' for another nacho? Take a sip of that aqua.
2. Add some bling to that water. Make it seltzer water. Throw in lemon wedges. Limes. Put in crushed ice (crushed just feels ballin'). Throw it in a wine glass. You will instantly feel like a healthy superstar.
3. Ziplocs. Bring baggies of almonds, carrots, celery, walnuts, apple slices with you everywhere. Friends offer you a twix? Oh no thanks, I've got my trusty bag of awesomeness right here.
4. Make your treats healthy meals. Craving a McFlurry? Make a shake with protein powder, banana, stevia (a natural sweetener), and ice. Put crushed up pieces of rice cake in. Need a pizza? Toast a whole-wheat tortilla and load it with veggies. I could go on and on with these things, let me know if you need more.
5. Write down the workouts you did the past week. Put it right next to your plate. Glance over at your hard work whenever you start to feel weak, no one wants to see their efforts disappear after a regretful weekend.
These are just a few and I would be MORE than happy to share others. Treats can certainly be tricky and it takes some time to figure out what works for you. If a fun-sized Milky Way is enough for you, bless your soul. If not, try some of these tips and remember that feeling and looking your best tastes about 9 zillion times better than a bag of candy.
It can be difficult at first but you gotta trick those treats and remember that the best costume is a healthy body, natural energy, and of course, a satisfied smile.
How about those mini Reeses cups? Peanut butter and chocolate. I'm fairly positive these items will one day play a vital role in eventual world peace but when they are presented to me in the size of a large ladybug I quite honestly just get annoyed.
Why? Because these things aren't big enough to satisfy a hummingbird. Just as soon as you start to enjoy the deliciousness on your palate, the melting chocolate dancing on your tastebuds, it's gone. That's it? Oh wait, no, for a serving size you get one more, bringing your grand total of consumption to 1/12 of fulfillment.
Now here comes the tricky part: usually those "fun" sized treats just came from a BAG. Filled with MORE treats. Dont' lie, we've all done "fun-size math": "well, 2 bite-size treats is approximately 1/6 of a full candy bar so according to basic candy math I can have about 27 more."
Fun-size math happens all too often during this upcoming holiday season. One bite of something turns into an outrageous display of over-consumption. Especially for those of us who restrict ourselves until this time of treating occurs. Another example of this basic math: "I eat clean 90% of the time. So 2 cute little jack-o-lantern sugar cookies is really just 1/15 of what I deserve."
If only it was that fun.
Here's the thing about serving sizes: they were invented for a reason. Some evil man in a lab coat did the actual math and came up with these silly numbers with our, ugh, HEALTH in mind. Damn him.
Now, as someone who couldn't quite grasp basic geometry (what the frig is a rhombus?) but was a master at fun-size math for years, I've learned a few tricks. Get your index cards ready:
1. Drink water. Yes the is the most over-used tip in all the women's and men's health magazines but guess what, it's true. Goin' for another nacho? Take a sip of that aqua.
2. Add some bling to that water. Make it seltzer water. Throw in lemon wedges. Limes. Put in crushed ice (crushed just feels ballin'). Throw it in a wine glass. You will instantly feel like a healthy superstar.
3. Ziplocs. Bring baggies of almonds, carrots, celery, walnuts, apple slices with you everywhere. Friends offer you a twix? Oh no thanks, I've got my trusty bag of awesomeness right here.
4. Make your treats healthy meals. Craving a McFlurry? Make a shake with protein powder, banana, stevia (a natural sweetener), and ice. Put crushed up pieces of rice cake in. Need a pizza? Toast a whole-wheat tortilla and load it with veggies. I could go on and on with these things, let me know if you need more.
5. Write down the workouts you did the past week. Put it right next to your plate. Glance over at your hard work whenever you start to feel weak, no one wants to see their efforts disappear after a regretful weekend.
These are just a few and I would be MORE than happy to share others. Treats can certainly be tricky and it takes some time to figure out what works for you. If a fun-sized Milky Way is enough for you, bless your soul. If not, try some of these tips and remember that feeling and looking your best tastes about 9 zillion times better than a bag of candy.
It can be difficult at first but you gotta trick those treats and remember that the best costume is a healthy body, natural energy, and of course, a satisfied smile.
Monday, October 15, 2012
The Bathroom Trick
We've all had nights where a continuous face-off with the refrigerator is more annoying and distracting than the current Dancing With The Stars playing on the tube. Open the door. Close the door. A General Electric tango both irritaing and engrossing. The mini lightbulb just serving as a disco ball in this late night dance.
The peanut butter is still there...interesting. You'd think it could help you out and move behind the wilting lettuce...at least that way you wouldn't have to stare into it's glorious, chunky, brown eyes. And hey, there's that leftover pasta that, like a good Italian, has aged extremely well. These foods stare at you until you close the door, slink back to the couch, and look over your shoulder, walking away from a former lover. J'adorelafrigator.
ALRIGHTTT FINE. You leap off the couch and grab a spoon, a silver white flag of defeat. Wave it wildly as you yank open your lover's arms...err refrigerater door. Grasping the peanut butter jar you twist the top to get that nutty beloved undressed and sink your spoon into the substance that has surely been crafted by the angels above.
STOP!
Uh what? You're kidding. I'm 97% that if I don't put this spoon in my mouth right now I will die. The feeling so intense that the thought of NOT eating it at this point is just rediculous and impossible.
I present to you, The Bathroom Trick. I drink a lot of water...and coffee...and tea. 10/10 times if asked if I have to pee, I do. It's just a fact. So when I have a spoon, a fork, or a hand in something that I KNOW my body doesn't need, I put it down and go to the bathroom. In the 90 or so seconds it takes, I realize I haven't died. Imagaine that. The chances of me going back to that jar has greatly decreased as I remember what an incredible and rewarding thing willpower is. The Bathroom Trick saves me time and time again when that darn refridgerater is pissing me off...so..so punny. And true.
Yours may not be the "Bathroom" trick. Perhaps it's the Mailbox Trick: EVERY time you are about to annihilate food you don't need (and will feel bad eating after), take a walk to the mailbox. Or maybe it's the Brushing Teeth Trick. Or the Check Your Car's Mileage Trick.
The point is, choose something that will take 90 seconds (bonus points if your mailbox is further away) and just DO it. No thoughts, just do. Pick something, that one thing, you will do everytime. Whatever it is, it just needs to get you out of the kitchen in that very particular, exact moment of potential weakness, and give you a short period of time to remember what the difference between want and need is.
Like I said it doesn't matter what the trick is as long as it works. I happen to think mine's particularly "relieving" but maybe I'm a little biased;)
The peanut butter is still there...interesting. You'd think it could help you out and move behind the wilting lettuce...at least that way you wouldn't have to stare into it's glorious, chunky, brown eyes. And hey, there's that leftover pasta that, like a good Italian, has aged extremely well. These foods stare at you until you close the door, slink back to the couch, and look over your shoulder, walking away from a former lover. J'adorelafrigator.
ALRIGHTTT FINE. You leap off the couch and grab a spoon, a silver white flag of defeat. Wave it wildly as you yank open your lover's arms...err refrigerater door. Grasping the peanut butter jar you twist the top to get that nutty beloved undressed and sink your spoon into the substance that has surely been crafted by the angels above.
STOP!
Uh what? You're kidding. I'm 97% that if I don't put this spoon in my mouth right now I will die. The feeling so intense that the thought of NOT eating it at this point is just rediculous and impossible.
I present to you, The Bathroom Trick. I drink a lot of water...and coffee...and tea. 10/10 times if asked if I have to pee, I do. It's just a fact. So when I have a spoon, a fork, or a hand in something that I KNOW my body doesn't need, I put it down and go to the bathroom. In the 90 or so seconds it takes, I realize I haven't died. Imagaine that. The chances of me going back to that jar has greatly decreased as I remember what an incredible and rewarding thing willpower is. The Bathroom Trick saves me time and time again when that darn refridgerater is pissing me off...so..so punny. And true.
Yours may not be the "Bathroom" trick. Perhaps it's the Mailbox Trick: EVERY time you are about to annihilate food you don't need (and will feel bad eating after), take a walk to the mailbox. Or maybe it's the Brushing Teeth Trick. Or the Check Your Car's Mileage Trick.
The point is, choose something that will take 90 seconds (bonus points if your mailbox is further away) and just DO it. No thoughts, just do. Pick something, that one thing, you will do everytime. Whatever it is, it just needs to get you out of the kitchen in that very particular, exact moment of potential weakness, and give you a short period of time to remember what the difference between want and need is.
Like I said it doesn't matter what the trick is as long as it works. I happen to think mine's particularly "relieving" but maybe I'm a little biased;)
Wednesday, October 10, 2012
Pleasure in the PROGRESS
When I walked off the stage on Saturday I had two main thoughts. The first, "beer me." The second, "well shucks." While the first thought was settled within a few hours (once it hits your lips it just tastes so good) the second has taken me a couple days to process.
I placed second which is a bit of a funny thing for the most obvious reasons. You were one step away from first. You were second best. One other person did "better" than you. But it's also wonderful for those exact same reasons. So close yet so far.
I was a little ashamed and upset with myself that I was even disappointed, where did all this "pleasure in the process" talk go?! Why couldn't I be estatic with an amazing weekend and pretty impressive results? I couldn't really resolve these thoughts until a couple days later when I was looking through old photos on my phone. Thankfully, I got myself one of them there smartphones right before this show last year. So I had the pictures I had taken exactly one year prior. Same location, same time of day, just one year later. I put two pictures side by side, this year and last, and it came together for me. I'm competing against myself and that's a show I hope I NEVER win.
Looking at the pictures next to each other helped me come to terms with the placement I got: I could see with clear eyes that I looked better this year and that's wonderful. It also helped me understand that this sport and even this lifestyle is never-ending. There's always room for improvement and progress.
When you see yourself putting down that snickerdoodle when you would've gobbled it up like Cookie Monster last year, pat yourself on the back. If you're not flexible, grab a friend to do it. Because you deserve it. When you lace up your sneakers for a walk outside when you would've flopped on the couch last year, give yourself another pat (or round up that loyal friend).
But take note: it aint ovah. Progress is wonderful as it means you're in a better place than before. But the thing about progress is that well, it can continue. Der. Think about what you've done so far and smile. Think about what you can do in the future and smile. This sport and living a healthy lifestyle is a personal journey that can have wonderful milestones along the way.
This past weekend was a little milestone for me. I got to see, in a specific picture, what changes the human form can make in a year through consistent healthy choices day after day. It's awesome. But I have another picture I'm going to add next year and I have some work to do to make that happen.
This journey is filled with bumps, hills, fatigue, and setbacks, but then you get a milestone. And I'm telling you, those are worth every damn pothole you come across.
I placed second which is a bit of a funny thing for the most obvious reasons. You were one step away from first. You were second best. One other person did "better" than you. But it's also wonderful for those exact same reasons. So close yet so far.
I was a little ashamed and upset with myself that I was even disappointed, where did all this "pleasure in the process" talk go?! Why couldn't I be estatic with an amazing weekend and pretty impressive results? I couldn't really resolve these thoughts until a couple days later when I was looking through old photos on my phone. Thankfully, I got myself one of them there smartphones right before this show last year. So I had the pictures I had taken exactly one year prior. Same location, same time of day, just one year later. I put two pictures side by side, this year and last, and it came together for me. I'm competing against myself and that's a show I hope I NEVER win.
Looking at the pictures next to each other helped me come to terms with the placement I got: I could see with clear eyes that I looked better this year and that's wonderful. It also helped me understand that this sport and even this lifestyle is never-ending. There's always room for improvement and progress.
When you see yourself putting down that snickerdoodle when you would've gobbled it up like Cookie Monster last year, pat yourself on the back. If you're not flexible, grab a friend to do it. Because you deserve it. When you lace up your sneakers for a walk outside when you would've flopped on the couch last year, give yourself another pat (or round up that loyal friend).
But take note: it aint ovah. Progress is wonderful as it means you're in a better place than before. But the thing about progress is that well, it can continue. Der. Think about what you've done so far and smile. Think about what you can do in the future and smile. This sport and living a healthy lifestyle is a personal journey that can have wonderful milestones along the way.
This past weekend was a little milestone for me. I got to see, in a specific picture, what changes the human form can make in a year through consistent healthy choices day after day. It's awesome. But I have another picture I'm going to add next year and I have some work to do to make that happen.
This journey is filled with bumps, hills, fatigue, and setbacks, but then you get a milestone. And I'm telling you, those are worth every damn pothole you come across.
Wednesday, October 3, 2012
Pleasure in the Process
I used to start planning my birthday party around mid-July. There was a venue to choose, balloon colors to pick through, and the very important matter of revising the guest list (when you're 8 this list can change a dozen times in an hour, largely dependent on whose beanie babie you're the most envious of). Needless to say, there was a lot to be done.
My mom always assured me there was enough time, afterall my birthday is in late October.
The cards coming from relatives in the weeks leading up to it, the trips to the dollar store to pick out goody bags, and the ANTICIPATION that wracked my head at night, "WILL I GET THAT EASY-BAKE OVEN OR NOT?!" All of these things just filled my autumn days with joy, excitement, and enthusiasm.
When the big day arrived I usually let my pent up energy and emotions get the best of me and I'd end up with a case of "too much birthday." I'd find myself a little disappointed, overwhelmed with guests, and exhuasted from all the sleepless nights I had spent pondering over what pinata to elect for my special day. There were many years when I would even get sent to my room, "Courtney, you may NOT ask the guests if they want the disappointing present you just opened."
Overtime I found that the big day could be taken on with a stable approach and could be enjoyed to the fullest being surrounded by family and friends. But still, I found and continue to find, absolute joy in the buildup. This has proven to be true in many cases: Christmas, prom, planning a vacation, etc...I have found the happiness in the process leading up these things to be just as great as the joy that comes on the actual event.
Recently I have again been experiencing sleepless nights. But instead of going over potential menu items (cool ranch dorito centerpieces or go with the classic nacho cheese?), I have been filled with thoughts of clear heels, oiled skin, and hopefully popping muscles. Before your mind travels a bit too far down a scandelous path, I am of course talking about the show I have this upcoming weekend. Excited is the understatement of the millenium.
However, what I have found with this sport, with this amazing lifestyle, is that again the pleasure is in the process. I genuinely love the transformation and overall progression that can take place before a show. Waking up to start your day by putting egg whites in that pan AGAIN, recieving that text from a fitness friend reminding you your day is getting closer, putting in another cardio session after a long day at work. Laughing at yourself when you make coffee and forget to add the coffee, genuine delight when you open the fridge and see your already prepared next meal, booking tanning sessions and hotel rooms. These things are what make me love this sport. Above all else it's the GRADUAL changes you begin to see in your physique, the slow transformation that begins to appear, an eventual visual indicator that the repetitions produced in the kitchen and in the gym are resulting in something great.
I have found that this process is what I love. Maybe it's a lack of sleep or diet that's bringing tears to my eyes now, but I just feel genuniely blessed that I have found a passion I love whole-heartedly. It may sound silly to some but that's ok: passions differ from person to person, what's important is that you have one.
My competition is in three days. I have done everything I can to be prepared and am able to acknowledge that whatever the result, I have succeeded by truly embracing and admiring the process. I now get to spend a weekend with some amazing people, witness the hard work of others, and laugh about the shenanigans that go along with ths sport. I've done everything I can and have loved (or at least appreciated) every second of the process.
And now it's here. Kids, grab your bat and head over to the swinging pinata...it's party time.
My mom always assured me there was enough time, afterall my birthday is in late October.
The cards coming from relatives in the weeks leading up to it, the trips to the dollar store to pick out goody bags, and the ANTICIPATION that wracked my head at night, "WILL I GET THAT EASY-BAKE OVEN OR NOT?!" All of these things just filled my autumn days with joy, excitement, and enthusiasm.
When the big day arrived I usually let my pent up energy and emotions get the best of me and I'd end up with a case of "too much birthday." I'd find myself a little disappointed, overwhelmed with guests, and exhuasted from all the sleepless nights I had spent pondering over what pinata to elect for my special day. There were many years when I would even get sent to my room, "Courtney, you may NOT ask the guests if they want the disappointing present you just opened."
Overtime I found that the big day could be taken on with a stable approach and could be enjoyed to the fullest being surrounded by family and friends. But still, I found and continue to find, absolute joy in the buildup. This has proven to be true in many cases: Christmas, prom, planning a vacation, etc...I have found the happiness in the process leading up these things to be just as great as the joy that comes on the actual event.
Recently I have again been experiencing sleepless nights. But instead of going over potential menu items (cool ranch dorito centerpieces or go with the classic nacho cheese?), I have been filled with thoughts of clear heels, oiled skin, and hopefully popping muscles. Before your mind travels a bit too far down a scandelous path, I am of course talking about the show I have this upcoming weekend. Excited is the understatement of the millenium.
However, what I have found with this sport, with this amazing lifestyle, is that again the pleasure is in the process. I genuinely love the transformation and overall progression that can take place before a show. Waking up to start your day by putting egg whites in that pan AGAIN, recieving that text from a fitness friend reminding you your day is getting closer, putting in another cardio session after a long day at work. Laughing at yourself when you make coffee and forget to add the coffee, genuine delight when you open the fridge and see your already prepared next meal, booking tanning sessions and hotel rooms. These things are what make me love this sport. Above all else it's the GRADUAL changes you begin to see in your physique, the slow transformation that begins to appear, an eventual visual indicator that the repetitions produced in the kitchen and in the gym are resulting in something great.
I have found that this process is what I love. Maybe it's a lack of sleep or diet that's bringing tears to my eyes now, but I just feel genuniely blessed that I have found a passion I love whole-heartedly. It may sound silly to some but that's ok: passions differ from person to person, what's important is that you have one.
My competition is in three days. I have done everything I can to be prepared and am able to acknowledge that whatever the result, I have succeeded by truly embracing and admiring the process. I now get to spend a weekend with some amazing people, witness the hard work of others, and laugh about the shenanigans that go along with ths sport. I've done everything I can and have loved (or at least appreciated) every second of the process.
And now it's here. Kids, grab your bat and head over to the swinging pinata...it's party time.
Sunday, September 23, 2012
Chasing Butterflies
I write, talk, and take pictures of my dog a lot. Just like parents tend to think their children are absolute geniuses ("no no Timmy is just eating the glue because he's really quite curious about the properties that comprise sticky substances"), I think my dog, Lily, is brillant.
Underneath that dazed, half-cross-eyed expression and drool formuating on her loose jowls, I know there's a mastermind at work. I believe she's so smart that when I tell her to "sit", she only opposes because she knows our bond would be broken if we started taking orders from each other. And when she bangs her head on the coffee table, she's really only checking to see if it's the quality mahogany we paid for.
I was struck again by her innovative ways when I observed her chasing a butterfly for a solid 15 minutes. Lily jumped, soared, sprinted and pounced until she flopped on the ground, defeated but smiling. What about this exactly makes her so clever? Think about it: she just did 15 minutes of hard cardiovascular activity and was HAPPY. While she may not be counting her kibbles and bits like some of us, she undoubtedly burned a helluva lot of calories doing something she loved.
For many of us, it's easy to get into the mindset that training is just what we have to DO. The hard work is needed, but the fun has been taken out of it. Another session of cardio is done with narrowed eyes and music blasting, watching the clock as time seems to slow. In ruts like these, take a tip from my furry Einstein and do something that will make you smile. Go hiking, shoot hoops, take a kickboxing class...anything that gets your body moving and will take your mind off of the work that's being put in. Take a bootcamp and laugh with others. Take your canine companion for a brisk walk. Get some friends to play laser tag (nerdy or flipping awesome? I think awesome). Even for the most passionate weightlifter, slumps happen and the gym can get boring.
Before it becomes something you dread doing and start to BUG out, go ahead and chase a butterfly for a while. Lily was watching me as I laced up my sneaks for an enjoyable cardio session outside and I couldn't help but think she approved of my choice of activity. Sometimes workout rewards aren't always going to be new muscles forming or the number on the scale going down. Sometimes they need to be in the form of fresh air, a smile, and a huge slobbery kiss from your brilliant puppy pal.
Underneath that dazed, half-cross-eyed expression and drool formuating on her loose jowls, I know there's a mastermind at work. I believe she's so smart that when I tell her to "sit", she only opposes because she knows our bond would be broken if we started taking orders from each other. And when she bangs her head on the coffee table, she's really only checking to see if it's the quality mahogany we paid for.
I was struck again by her innovative ways when I observed her chasing a butterfly for a solid 15 minutes. Lily jumped, soared, sprinted and pounced until she flopped on the ground, defeated but smiling. What about this exactly makes her so clever? Think about it: she just did 15 minutes of hard cardiovascular activity and was HAPPY. While she may not be counting her kibbles and bits like some of us, she undoubtedly burned a helluva lot of calories doing something she loved.
For many of us, it's easy to get into the mindset that training is just what we have to DO. The hard work is needed, but the fun has been taken out of it. Another session of cardio is done with narrowed eyes and music blasting, watching the clock as time seems to slow. In ruts like these, take a tip from my furry Einstein and do something that will make you smile. Go hiking, shoot hoops, take a kickboxing class...anything that gets your body moving and will take your mind off of the work that's being put in. Take a bootcamp and laugh with others. Take your canine companion for a brisk walk. Get some friends to play laser tag (nerdy or flipping awesome? I think awesome). Even for the most passionate weightlifter, slumps happen and the gym can get boring.
Before it becomes something you dread doing and start to BUG out, go ahead and chase a butterfly for a while. Lily was watching me as I laced up my sneaks for an enjoyable cardio session outside and I couldn't help but think she approved of my choice of activity. Sometimes workout rewards aren't always going to be new muscles forming or the number on the scale going down. Sometimes they need to be in the form of fresh air, a smile, and a huge slobbery kiss from your brilliant puppy pal.
Tuesday, August 28, 2012
THE most important factor, out of everything, ever.
Well this past weekend was one of the best in my young life.
Activities included grocery shopping, watching tv, cooking, working out, and doing absolutely nothing.
So what the heck made it so great?
I was in the company of some of the most amazing people I have ever met. I legitimately feel HONORED that I get to be friends with such postive, kind, motivated young people. I have been in countless social situations, going to multiple schools for college, holding several jobs, and being a part of many living arrangements and have made a realization I find so incredibly important. Surrounding myself with like-minded people has not only helped me accomplish a few of my many goals but has made me a better person.
I've said before that this isn't for everyone. People will have their individual interests, hobbies, and lifestyles and I think that that's great. But for this clean-eating, health-conscious way of life, keeping like-minded people around you is vital. If you find yourself constantly downplaying your hard work, making fun of the foods you eat, or coming up with excuses to why you workout, observe who you're making these comments to. Chances are they aren't going to help you achieve your goals or support you on your way there.
There is nothing wrong with staying out late at bars and sleeping in until you roll out of bed for a cheesy breakfast sandwich, those things just don't make ME happy. Surrounding myself with people who, like me, wake up roaring and ready to go has made me a better person. I'm happier, healthier, non-apologetic for my goals and better to those around me.
The fact is, there aren't many people who enjoy this lifestyle. But they're there. It may be lonely for a while but if you stick to what makes YOU happy you will find what I have been so blessed to discover: some of the most incredible individuals that help me become the best ME I can be...and that discovery is priceless.
Activities included grocery shopping, watching tv, cooking, working out, and doing absolutely nothing.
So what the heck made it so great?
I was in the company of some of the most amazing people I have ever met. I legitimately feel HONORED that I get to be friends with such postive, kind, motivated young people. I have been in countless social situations, going to multiple schools for college, holding several jobs, and being a part of many living arrangements and have made a realization I find so incredibly important. Surrounding myself with like-minded people has not only helped me accomplish a few of my many goals but has made me a better person.
I've said before that this isn't for everyone. People will have their individual interests, hobbies, and lifestyles and I think that that's great. But for this clean-eating, health-conscious way of life, keeping like-minded people around you is vital. If you find yourself constantly downplaying your hard work, making fun of the foods you eat, or coming up with excuses to why you workout, observe who you're making these comments to. Chances are they aren't going to help you achieve your goals or support you on your way there.
There is nothing wrong with staying out late at bars and sleeping in until you roll out of bed for a cheesy breakfast sandwich, those things just don't make ME happy. Surrounding myself with people who, like me, wake up roaring and ready to go has made me a better person. I'm happier, healthier, non-apologetic for my goals and better to those around me.
The fact is, there aren't many people who enjoy this lifestyle. But they're there. It may be lonely for a while but if you stick to what makes YOU happy you will find what I have been so blessed to discover: some of the most incredible individuals that help me become the best ME I can be...and that discovery is priceless.
Saturday, August 18, 2012
There is no DIE in DIET
So, your English teacher may disagree but in my Webster's dictionary, there is no die in diet. Many people think of "diets" with the same mentality they have towards Christmas shopping: "ughhh, just do it, it's only for a little while. It's going to be painful but I JUST have to make it past the new year."
Alright, relax. Do what I do before said shopping and take a deep breath. A diet has many negative connotations because frankly, most suck and don't work. There is this idea of pain, hunger, and deprivation when "diet" is said.
Here is some fantastic news: that doesn't have to be the case!
The catch: throw out those Lean Cuisines, chuck the diet soda, and stop buying those pretty packaged "health bars" that have more sugar than a snickers.
See the hunger and cravings associated with this topic can largely be avoided if you eat the right foods. By eating small meals throughout the day, comprised of complex carbs, lean proteins, and healthy fats, you can feel FULL and even HAPPY on a diet (say whaaaat).
Another catch: it's not a diet. It's a lifestyle. Consistently make these healthy food choices and after time, the effects are approximately 3.2 billion times better than any alternative. The great part is, once it's a lifestyle, it becomes second nature to seek and crave these foods. I'm no genius but I think that's what we call a win-win.
And I promise: while there is no die in diet, there sure is a whole lotta LIFE in lifestyle;)
Alright, relax. Do what I do before said shopping and take a deep breath. A diet has many negative connotations because frankly, most suck and don't work. There is this idea of pain, hunger, and deprivation when "diet" is said.
Here is some fantastic news: that doesn't have to be the case!
The catch: throw out those Lean Cuisines, chuck the diet soda, and stop buying those pretty packaged "health bars" that have more sugar than a snickers.
See the hunger and cravings associated with this topic can largely be avoided if you eat the right foods. By eating small meals throughout the day, comprised of complex carbs, lean proteins, and healthy fats, you can feel FULL and even HAPPY on a diet (say whaaaat).
Another catch: it's not a diet. It's a lifestyle. Consistently make these healthy food choices and after time, the effects are approximately 3.2 billion times better than any alternative. The great part is, once it's a lifestyle, it becomes second nature to seek and crave these foods. I'm no genius but I think that's what we call a win-win.
And I promise: while there is no die in diet, there sure is a whole lotta LIFE in lifestyle;)
Wednesday, August 15, 2012
the Excuse
Day three in and I'm already rediscovering one of the wonderful aspects of prep: the Excuse. The Excuse is a gem of a mental comfort and if used in the right way, can be a lifesaver. An "excuse" has a negative connotation (and usually for good reason) but this is a bit different. Many people get frustrated with themselves in prep: memory can be impaired, emotions run wild, and the energy in which they used to frolick is running low.
The Excuse is a MENTALITY and takes these frustrating components of prep and turns them into silly shenanigans. A few examples:
1.Chicken has been in the oven for a half hour when you realize you never turned it on.
Of course you didn't, you're in prep!
2.Can't believe you're crying at the Hunger Games (Katniss NEEDS to realize she loves Peeta).
That's ok, you're in prep!
3.Is it "we're" "where" or "were"...HOW am I getting confused?
Because you're in prep!
4.Omg I forgot pants AGAIN today?!
Well heck, you're in prep, of course you did!
See instead of getting frustrated and sad, turn it into something a little silly and use that excuse to cover anything that may get you down.
Note: you can NOT use this to excuse yourself from getting angry at others, putting others down, or skimping on things like training/diet. The Excuse is a great tool to help YOU with YOUR frustrations but be careful with how you use it.
I encourage all competitors to give it a whirl. And to others: don't be too alarmed by pantless people giggling in confusion-they may be in prep.
The Excuse is a MENTALITY and takes these frustrating components of prep and turns them into silly shenanigans. A few examples:
1.Chicken has been in the oven for a half hour when you realize you never turned it on.
Of course you didn't, you're in prep!
2.Can't believe you're crying at the Hunger Games (Katniss NEEDS to realize she loves Peeta).
That's ok, you're in prep!
3.Is it "we're" "where" or "were"...HOW am I getting confused?
Because you're in prep!
4.Omg I forgot pants AGAIN today?!
Well heck, you're in prep, of course you did!
See instead of getting frustrated and sad, turn it into something a little silly and use that excuse to cover anything that may get you down.
Note: you can NOT use this to excuse yourself from getting angry at others, putting others down, or skimping on things like training/diet. The Excuse is a great tool to help YOU with YOUR frustrations but be careful with how you use it.
I encourage all competitors to give it a whirl. And to others: don't be too alarmed by pantless people giggling in confusion-they may be in prep.
Thursday, August 9, 2012
Dear Diary
I have been using this to ENLIGHTEN the world with my whimsical fitness thoughts and forgot that I also wanted to record my own progress/status. I think it's a good time to because the next post I put up I'll be in PREP. Holy schnikes, finally. People who really love competiting and go back to it time and time again secretly love prep. The routine, the calculations, the physical progression, you have to love all that silly stuff to love the sport.
I'm doing the DFAC Boston Battle of the Naturals show on Sep. 15 which by starting Monday will allow me 5 weeks of prep. That sounds like NOTHING compared to my last prep and what most competitors use but the fact is, that's what I need. These past 2 months after my last show I've been eating a bit more clean food and really replenishing my little muscles. Cut back my cardio and lifted "heavy" and my body has responded really well. I stayed within 4-5 lbs of my stage weight and now only have a little bit to lose for this escapade. Everybody, every BODY is different and this works for me.
I'm going to a wedding this weekend and plan on letting myself have some fun in my diet/exercise. I'll have a few glasses of vino and eat what I want. But the thing is, eating what I want usually means clean, well-balanced, and in serving size. It is a lifestyle and one that makes me feel GOOD. When I come back after the weekend I'll be ready and roaring to start my pre-contest expedition.
There are just a few more white wine spritzers to have before then;)
I'm doing the DFAC Boston Battle of the Naturals show on Sep. 15 which by starting Monday will allow me 5 weeks of prep. That sounds like NOTHING compared to my last prep and what most competitors use but the fact is, that's what I need. These past 2 months after my last show I've been eating a bit more clean food and really replenishing my little muscles. Cut back my cardio and lifted "heavy" and my body has responded really well. I stayed within 4-5 lbs of my stage weight and now only have a little bit to lose for this escapade. Everybody, every BODY is different and this works for me.
I'm going to a wedding this weekend and plan on letting myself have some fun in my diet/exercise. I'll have a few glasses of vino and eat what I want. But the thing is, eating what I want usually means clean, well-balanced, and in serving size. It is a lifestyle and one that makes me feel GOOD. When I come back after the weekend I'll be ready and roaring to start my pre-contest expedition.
There are just a few more white wine spritzers to have before then;)
Friday, August 3, 2012
Iron Aphrodisiacs
Sometimes you're just not in the mood. Work is stressful, bills need to be paid, you "have a headache", and really, sleep seems like the best option. You just don't want to do it today. What will snap you out of it and get your body in gear?
I'm not talking chocolate-covered strawberries or oysters here people. I'll leave that to Cosmo (guys stop pretending you're not secretly delighted when it's the only reading material in a waiting room) and talk about a different kind of mood that is equally important.
We've all been in those tired, unmotivated funks when a workout seems comparable to a root canal. The knowledge that you'll feel better once it's complete means peanuts to you at this time and you need a little somethin' to get that arse in gear. While I'm no pro, I have been in PLENTLY of these situations and have found some delightful little tricks that get me in the mood, beast mode that is.
One, brush your teeth. I swear, girl scout's honor (though I never made it past being a Daisy, arts and crafts are NOT my thing) that brushing your chompers will give you a fresh start and a clean feeling that applies to more than just your incisors. Regardless of the time of day, take out that Crest and you'll already feel better.
Two, hit up some YouTube videos and watch motivating clips. Seriously, typing in "Gym Motivation" yields almost 15,000 results. I recommend listening to bodybuilder, Kai Greene or figure competitor, Nicole Wilkins for a few minutes and hearing it from the best. Seeing and hearing these visuals are certain to put a pep in your lethargic steps.
Three, find a pre-workout supplement that you enjoy. This isn't for everyone but if you're really looking to get the most out of workouts, do some research, try some different brands and find a pre-workout that makes you feel like a superhero. Even if it's just for the psychological benefits. When I'm sipping my pre-workout bevie, I no longer just listen to Nicole Wilkins, I start feeling like her. Delusions of grandeur are not always a bad thing.
Four, text someone and tell them you're going to call them after your workout. If you don't ACTUALLY workout, you will feel like a royal douche saying you did.
Five, think of something great you get to do/have after your workout. For example, a yummy clean treat. Some days I would literally hike across the Sahara for my post-workout shake. The cool deliciousness is made 9 billion times better after I train. Plan ahead and keep those eyes on that blended prize.
Hopefully these things will help. Additional incentive comes from the well-known fact that exercise helps all types of emotions. If feeling great about yourself and your body doesn't put you in an awesome, energetic mood, well then, you may need to call in those chocolate-covered strawberries and oysters.
I'm not talking chocolate-covered strawberries or oysters here people. I'll leave that to Cosmo (guys stop pretending you're not secretly delighted when it's the only reading material in a waiting room) and talk about a different kind of mood that is equally important.
We've all been in those tired, unmotivated funks when a workout seems comparable to a root canal. The knowledge that you'll feel better once it's complete means peanuts to you at this time and you need a little somethin' to get that arse in gear. While I'm no pro, I have been in PLENTLY of these situations and have found some delightful little tricks that get me in the mood, beast mode that is.
One, brush your teeth. I swear, girl scout's honor (though I never made it past being a Daisy, arts and crafts are NOT my thing) that brushing your chompers will give you a fresh start and a clean feeling that applies to more than just your incisors. Regardless of the time of day, take out that Crest and you'll already feel better.
Two, hit up some YouTube videos and watch motivating clips. Seriously, typing in "Gym Motivation" yields almost 15,000 results. I recommend listening to bodybuilder, Kai Greene or figure competitor, Nicole Wilkins for a few minutes and hearing it from the best. Seeing and hearing these visuals are certain to put a pep in your lethargic steps.
Three, find a pre-workout supplement that you enjoy. This isn't for everyone but if you're really looking to get the most out of workouts, do some research, try some different brands and find a pre-workout that makes you feel like a superhero. Even if it's just for the psychological benefits. When I'm sipping my pre-workout bevie, I no longer just listen to Nicole Wilkins, I start feeling like her. Delusions of grandeur are not always a bad thing.
Four, text someone and tell them you're going to call them after your workout. If you don't ACTUALLY workout, you will feel like a royal douche saying you did.
Five, think of something great you get to do/have after your workout. For example, a yummy clean treat. Some days I would literally hike across the Sahara for my post-workout shake. The cool deliciousness is made 9 billion times better after I train. Plan ahead and keep those eyes on that blended prize.
Hopefully these things will help. Additional incentive comes from the well-known fact that exercise helps all types of emotions. If feeling great about yourself and your body doesn't put you in an awesome, energetic mood, well then, you may need to call in those chocolate-covered strawberries and oysters.
Wednesday, August 1, 2012
17 minutes and 32 seconds
I woke up on the wrong side of the bed.
I usually roll over and attempt again but today was going to take more than just a somersault over the covers.
My dog greeted me with an enormous grin, wag of the tail, and a huge line of slobber that landed on my leg. Ugh, couldn't she tell I needed a little SPACE today? I told her to give me a hot second and she proceeded to sit on my foot.
We all have mornings like this when you just want to go to bed and give it a whirl again tomorrow. When someone says, "you only live once, make today count," an appropriate response seems to be a roll of the eyes and a sip of your third cup of coffee. I knew what would make me feel better and what I had to do and lumbered down to the treadmill. Edorphins...man up.
The first five mintues of some cardio seshes are torture. "I just did five minutes. You're saying I need to do THAT five more times?! Will I SURVIVE?" Then, when you don't realize it, your mind starts to wander, legs start to limber up, and before you know it, you're having a duet with Katy Perry. My first smile was a welcomed one and I looked at the time: 17 minutes and 32 seconds.
17 minutes and 32 seconds of doing something great for my body was all it took to make this mid-week slump perk up. Feel some Wednesday wallows? Get up and move. I promise you won't regret it and friends, family, and that slobbering dog will thank you for it.
I usually roll over and attempt again but today was going to take more than just a somersault over the covers.
My dog greeted me with an enormous grin, wag of the tail, and a huge line of slobber that landed on my leg. Ugh, couldn't she tell I needed a little SPACE today? I told her to give me a hot second and she proceeded to sit on my foot.
We all have mornings like this when you just want to go to bed and give it a whirl again tomorrow. When someone says, "you only live once, make today count," an appropriate response seems to be a roll of the eyes and a sip of your third cup of coffee. I knew what would make me feel better and what I had to do and lumbered down to the treadmill. Edorphins...man up.
The first five mintues of some cardio seshes are torture. "I just did five minutes. You're saying I need to do THAT five more times?! Will I SURVIVE?" Then, when you don't realize it, your mind starts to wander, legs start to limber up, and before you know it, you're having a duet with Katy Perry. My first smile was a welcomed one and I looked at the time: 17 minutes and 32 seconds.
17 minutes and 32 seconds of doing something great for my body was all it took to make this mid-week slump perk up. Feel some Wednesday wallows? Get up and move. I promise you won't regret it and friends, family, and that slobbering dog will thank you for it.
Monday, July 30, 2012
It's a fall, not a fail.
A few things in my life prompted this thought today.
Mainly, I fell at work.
The bathroom floor was recently washed. Right after I walked in my feet flew out from under me, I failingly grasped at the sink, and the garbage can toppled onto my head as I experienced that brief moment of sheer terror that we all know, "AM I GOING TO DIE?!"
The following 5 seconds I played a game common amongst toddlers, "do I cry or laugh?"
I got up and spent the first 20 minutes of my shift laughing as I thought of my terrific fall from grace.
Besides my less-than-agile endeavors, I have also been talking with some dear friends about what to do when you fall off the clean-diet band wagon. You have a real good thing goin', you're feeling hot and pumped, and on your A-game in the gym and in the kitchen when all of a sudden you start slipping. 1 pizza and 6 krispy kremes later you wonder who took your self-control and if that hooligan also stole your fries. That's a little dramatic but we've all had those weekends in which we indulged a little more than planned and feel a little lost. Here's the thing: when you're on your back in the bathroom of a steak and seafood restaurant, chances are you're going to get back up. With diet and exercise, you have a few more obstacles in the way but the decision is the same: stay put on that tile floor that's covered in self-doubt or get up and rock your bod?
It's a choice and it's one that may be made over and over again. Even the most seasoned fitness enthusiast will slip every once in a while (that's also called being human) but those times become less common and getting up gets a little easier.
We all fall...I usually physically and literally fall while running, walking, or apparently, at work, about 6-7 times a year. That's probably a bit higher than normal but I was never really good at hop-scotch, sue me. We also all fall in the kitchen and in the gym. But like I do when I land on the pavement or on a tile floor, I get back up. Make the choice, laugh it off, and slap on a band-aid that comes in the form of an awesome workout and a delicious clean meal.
Mainly, I fell at work.
The bathroom floor was recently washed. Right after I walked in my feet flew out from under me, I failingly grasped at the sink, and the garbage can toppled onto my head as I experienced that brief moment of sheer terror that we all know, "AM I GOING TO DIE?!"
The following 5 seconds I played a game common amongst toddlers, "do I cry or laugh?"
I got up and spent the first 20 minutes of my shift laughing as I thought of my terrific fall from grace.
Besides my less-than-agile endeavors, I have also been talking with some dear friends about what to do when you fall off the clean-diet band wagon. You have a real good thing goin', you're feeling hot and pumped, and on your A-game in the gym and in the kitchen when all of a sudden you start slipping. 1 pizza and 6 krispy kremes later you wonder who took your self-control and if that hooligan also stole your fries. That's a little dramatic but we've all had those weekends in which we indulged a little more than planned and feel a little lost. Here's the thing: when you're on your back in the bathroom of a steak and seafood restaurant, chances are you're going to get back up. With diet and exercise, you have a few more obstacles in the way but the decision is the same: stay put on that tile floor that's covered in self-doubt or get up and rock your bod?
It's a choice and it's one that may be made over and over again. Even the most seasoned fitness enthusiast will slip every once in a while (that's also called being human) but those times become less common and getting up gets a little easier.
We all fall...I usually physically and literally fall while running, walking, or apparently, at work, about 6-7 times a year. That's probably a bit higher than normal but I was never really good at hop-scotch, sue me. We also all fall in the kitchen and in the gym. But like I do when I land on the pavement or on a tile floor, I get back up. Make the choice, laugh it off, and slap on a band-aid that comes in the form of an awesome workout and a delicious clean meal.
Sunday, July 29, 2012
Go hard and go home
This is going to be relatively short and enormously effective.
Like your workouts can be.
One of the reasons why people opt to stay on the couch is because they have this daunting idea that a good workout takes hours on end. False. If you had the time today to watch a 1/2hr sitcom (sitcom, really? I belong in the '50s) you had the time to do something great for your body.
Make your workouts count. Keep them intense (no lollygaggling by the water fountain or spending 5 minutes waiting for pandora to put on 'that song') and make them smart. I used to spend hours on that dang conveyer belt of a treadmill and if I didn't have 3 hours blocked off to go to the gym "I couldn't workout today." Oh to be young and naive. Talk to a fitness professional about the specifics of your workout but know that time isn't an excuse.
Go hard (shout out Jay-Z) and go home.
Like your workouts can be.
One of the reasons why people opt to stay on the couch is because they have this daunting idea that a good workout takes hours on end. False. If you had the time today to watch a 1/2hr sitcom (sitcom, really? I belong in the '50s) you had the time to do something great for your body.
Make your workouts count. Keep them intense (no lollygaggling by the water fountain or spending 5 minutes waiting for pandora to put on 'that song') and make them smart. I used to spend hours on that dang conveyer belt of a treadmill and if I didn't have 3 hours blocked off to go to the gym "I couldn't workout today." Oh to be young and naive. Talk to a fitness professional about the specifics of your workout but know that time isn't an excuse.
Go hard (shout out Jay-Z) and go home.
Friday, July 27, 2012
Sir Isaac Newton-killin' it since 1642
"An object at rest tends to stay at rest, an object in motion tends to stay in motion."
Isaac Newton clearly hit up his 24hr sports club on the reg. and ate a clean diet. In doing so he recognized one of the the most incredible benefits of a healthy lifestyle: it gets easier! Probably THE hardest part of working out is getting up off that couch or computer chair and into your Nikes. If your body is used to sitting still it will, (as our randy scholar noted) want to continue to sit. If you get up and move, it will continue to move.
The human body was designed to do some pretty flipping awesome things. If we were meant to sit still, a beanbag with a head on top would've sufficed. Instead we're filled with tendons, and fibers, and muscles, oh my! Maybe those muscles have been hanging out in the attic for a while, gathering dust, and wondering if they'll be put to use soon. The hardest part is blowing off those cobwebs and making it WORK. They may say, "wtff?!#$" for a little while but pretty soon that will turn into "omg!:):)"
Once you get moving and recognize that the beanbag is starting to get some delightful physical benefits, the "getting started" will turn into a habit impossible to ignore. Granted there are some days when even the most physically-dedicated fellow needs a break. You don't think our friend Isaac hit up the local watering hole every once in a while? Take time to rest but realize that once it's a habit, you're going to feel better moving.
As hard as it may seem some days, lace up those sneaks and get out there. If lacking motivation, think of Big Sir Isaac who believed in this theory so passionately, he turned it into a law;)
Isaac Newton clearly hit up his 24hr sports club on the reg. and ate a clean diet. In doing so he recognized one of the the most incredible benefits of a healthy lifestyle: it gets easier! Probably THE hardest part of working out is getting up off that couch or computer chair and into your Nikes. If your body is used to sitting still it will, (as our randy scholar noted) want to continue to sit. If you get up and move, it will continue to move.
The human body was designed to do some pretty flipping awesome things. If we were meant to sit still, a beanbag with a head on top would've sufficed. Instead we're filled with tendons, and fibers, and muscles, oh my! Maybe those muscles have been hanging out in the attic for a while, gathering dust, and wondering if they'll be put to use soon. The hardest part is blowing off those cobwebs and making it WORK. They may say, "wtff?!#$" for a little while but pretty soon that will turn into "omg!:):)"
Once you get moving and recognize that the beanbag is starting to get some delightful physical benefits, the "getting started" will turn into a habit impossible to ignore. Granted there are some days when even the most physically-dedicated fellow needs a break. You don't think our friend Isaac hit up the local watering hole every once in a while? Take time to rest but realize that once it's a habit, you're going to feel better moving.
As hard as it may seem some days, lace up those sneaks and get out there. If lacking motivation, think of Big Sir Isaac who believed in this theory so passionately, he turned it into a law;)
Thursday, July 26, 2012
I feel like a balloon and look like I have leprosy-post show transitions
A week after a show I'm not sure whether to laugh or cry...how about be really sexy and do both at once?! Looking at all the pictures of THE day is both motivating and slightly depressing. At this point my beauteous glowing tan looks like a diesase in some places, mud in others, and splotches of casper-white skin are starting to peek through. Although I haven't indulged in anything crazy I feel puffy and sluggish. I find myself hanging out with my dog because I'm 85% sure she doesn't judge me.
Especially for women this feeling of wanting to put a sleeping bag over your body is going to happen for a little while. Unless you want to throw on your clear 5inch heels, cover your face in a pound of makeup, and spend an hour doing your hair, you're not going to look exactly like you did on THE day a week ago. THE day is a big, special day for that very reason: it doesn't happen everyday. Recognizing that human beings aren't supposed to stride the streets like that on a daily basis is an important realization to help your post-competition transition. It's one I'm still trying to master and one that really separates seasoned athletes and us newbies.
What do you do?! Well, you have control over some things like your diet-if you eat pizza every meal for an entire week CHANCES are you're not going to look or feel amazing. Keep it clean for the most part and your body will thank you. Do something that feels good that doesn't have anything to do with exercise or similar shenanigans-Will Ferrell movies are fantastic during this time. Try to remember that other part of you, you know the one filled with family, friends, jobs, school, uh LIFE?! Engage in that for a while.
Regardless though, you may not look or feel on your A-game for a while. That's okay, the time to frolick in stripper heels/posing suits will come again. Until then, hang out with a non-judgemental pet and remember there's a lot more to life than posing half-nude on a stage.
Especially for women this feeling of wanting to put a sleeping bag over your body is going to happen for a little while. Unless you want to throw on your clear 5inch heels, cover your face in a pound of makeup, and spend an hour doing your hair, you're not going to look exactly like you did on THE day a week ago. THE day is a big, special day for that very reason: it doesn't happen everyday. Recognizing that human beings aren't supposed to stride the streets like that on a daily basis is an important realization to help your post-competition transition. It's one I'm still trying to master and one that really separates seasoned athletes and us newbies.
What do you do?! Well, you have control over some things like your diet-if you eat pizza every meal for an entire week CHANCES are you're not going to look or feel amazing. Keep it clean for the most part and your body will thank you. Do something that feels good that doesn't have anything to do with exercise or similar shenanigans-Will Ferrell movies are fantastic during this time. Try to remember that other part of you, you know the one filled with family, friends, jobs, school, uh LIFE?! Engage in that for a while.
Regardless though, you may not look or feel on your A-game for a while. That's okay, the time to frolick in stripper heels/posing suits will come again. Until then, hang out with a non-judgemental pet and remember there's a lot more to life than posing half-nude on a stage.
Wednesday, July 25, 2012
It's a Choice, Not a Burden.
This is a bit of a rant and more serious than I normally am but it's something that has been on my mind for a while. Regarding a mentality I often see in bodybuilding and fitness life. The thought that we (those heavily involved in this lifestyle) are for some undeserving reason, better than others. Time and again I see statuses or hear talk about how what we're doing is "not for the weak" or how "I sacrificed everything for my dream." Some think of themselves as iron warriors to be bowed down to. Puhhlease. We're not curing cancer, we're not saving lives. We're making choices that are indeed tough but not to be admired like some feel they deserve.
Yes, it's hard at times but it's a CHOICE. When we're hungry it's because we've chosen to diet, it's not because we're like the millions of people around the world who are literally starving and unable to do anything about it. When we can't get off the couch it's because we chose to do a killer leg workout the day before, not because we are without limbs and handicapped. When we spend another weekend night at home it's because we are choosing to go to bed early, not because it's unsafe to leave our homes when it gets dark out. Oh you want to update your status about how you're watching friends scarf down fries while you take out your tupperware of chicken? You are an able-bodied, conscious, individual who has the opportunity to eat when they want, where they want, surrounded by friends! And you have a smartphone! Holy mackerel you are a lucky son of a gun, stop acting like it's a terrible burden that you're eating chicken again.
I absolutely admit that I am guilty of this and constantly try to tell myself how lucky I am. It's sometimes fun to comically complain with other competitors about prep hardships but keeping the bigger picture in the forefront is necessary.
I apologize to any cancer-curing, paralyzed, poverty stricken body building/bikini (etc) competitors, hats off to you.
Yes, it's hard at times but it's a CHOICE. When we're hungry it's because we've chosen to diet, it's not because we're like the millions of people around the world who are literally starving and unable to do anything about it. When we can't get off the couch it's because we chose to do a killer leg workout the day before, not because we are without limbs and handicapped. When we spend another weekend night at home it's because we are choosing to go to bed early, not because it's unsafe to leave our homes when it gets dark out. Oh you want to update your status about how you're watching friends scarf down fries while you take out your tupperware of chicken? You are an able-bodied, conscious, individual who has the opportunity to eat when they want, where they want, surrounded by friends! And you have a smartphone! Holy mackerel you are a lucky son of a gun, stop acting like it's a terrible burden that you're eating chicken again.
I absolutely admit that I am guilty of this and constantly try to tell myself how lucky I am. It's sometimes fun to comically complain with other competitors about prep hardships but keeping the bigger picture in the forefront is necessary.
I apologize to any cancer-curing, paralyzed, poverty stricken body building/bikini (etc) competitors, hats off to you.
"But I'm not hungry in the morning."
Oi vey.
That sentence is quite common and one I personally can't quite relate to. Half the reason I'm motivated to get my feet to the floor in the morning is because I know I get to go eat. Food is a friend, not a foe to be avoided, and you want to get chummy with it bright and early. You want to "break-the-fast" your body has been in all night and get it revved up for another day. It's a machine and well, it needs to stop at the gas pump to be replenished.
So pull into that Dunkins on the way to work and get a half dozen....PYSCH! Try to get in a complex carb, some protein, and a little healthy fat as well and you will be chirpin' with those damn birds in no time.
That sentence is quite common and one I personally can't quite relate to. Half the reason I'm motivated to get my feet to the floor in the morning is because I know I get to go eat. Food is a friend, not a foe to be avoided, and you want to get chummy with it bright and early. You want to "break-the-fast" your body has been in all night and get it revved up for another day. It's a machine and well, it needs to stop at the gas pump to be replenished.
So pull into that Dunkins on the way to work and get a half dozen....PYSCH! Try to get in a complex carb, some protein, and a little healthy fat as well and you will be chirpin' with those damn birds in no time.
Tuesday, July 24, 2012
Cardio Queen to Iron Machine
Why am I running 8 miles a day and not seeing muscle? Why don't I feel tight and toned when I can run half-marathons on a days notice? WHAT DO YOU MEAN I CAN'T EAT A HALF GALLON OF FROZEN YOGURT, I WAS AT THE GYM FOR 3 HOURS TODAY.
The caps are necessary, believe me.
The biggest changes I have made to my physique did not come from elipticals, treadmills, or stairmasters. It comes from 2 sources: nutrition (more on the lovely world of no sugar later) and weights. Weights...as in iron, as in deadlifts, as in squats, and oh my word, "you like, bench press?!" Tis simple: lift weights up, put weights down, eventually (with other factors involved) you see muscle. Muscle is like a 5 year old with attention defecit issues, it needs to DO something even when it's resting and will burn calories. Fat shows up at the party and is content sitting on the couch.
Ladies, you will not get bulky, gaining muscle is hard. Lift heavy...lifting heavy means different numbers for different people (I strain at 20lb curls, sorry I'm not sorry). Lift with proper form, don't do something and not get all the benefits from it!
See that guy in the wife beater who's looking around like he owns those dumbells? He doesn't. Head over there and show Ed Hardy what's up.
The caps are necessary, believe me.
The biggest changes I have made to my physique did not come from elipticals, treadmills, or stairmasters. It comes from 2 sources: nutrition (more on the lovely world of no sugar later) and weights. Weights...as in iron, as in deadlifts, as in squats, and oh my word, "you like, bench press?!" Tis simple: lift weights up, put weights down, eventually (with other factors involved) you see muscle. Muscle is like a 5 year old with attention defecit issues, it needs to DO something even when it's resting and will burn calories. Fat shows up at the party and is content sitting on the couch.
Ladies, you will not get bulky, gaining muscle is hard. Lift heavy...lifting heavy means different numbers for different people (I strain at 20lb curls, sorry I'm not sorry). Lift with proper form, don't do something and not get all the benefits from it!
See that guy in the wife beater who's looking around like he owns those dumbells? He doesn't. Head over there and show Ed Hardy what's up.
Well heck
Well heck, I've decided to blog.
Why?
A few very good reasons I think:
1. I'm often asked about my future fitness plans-typing them into cyberspace holds me accountable.
2. People seem to think I know what the heck I'm doing and ask for advice, this will allow me to give those PRICELESS tips.
3. I want to track my progress (mental and physical) and an old school paper notebook usually just ends up under my bed with dust on it.
4. I humor myself often, I'd love to share my giggles with others.
5. My life is SO EXCITING it just needs to be shared.
Also, while I usually am pretty darn happy and chipper, there are times (especially during prep) that I am a little spandex-wearing monster. I made a vow to not complain (outloud) during my next pre-contest escapade...this will help me get my frustrations out while not annoying and hurting my loved ones in the process.
Badda-bing, badda-boom.
Why?
A few very good reasons I think:
1. I'm often asked about my future fitness plans-typing them into cyberspace holds me accountable.
2. People seem to think I know what the heck I'm doing and ask for advice, this will allow me to give those PRICELESS tips.
3. I want to track my progress (mental and physical) and an old school paper notebook usually just ends up under my bed with dust on it.
4. I humor myself often, I'd love to share my giggles with others.
5. My life is SO EXCITING it just needs to be shared.
Also, while I usually am pretty darn happy and chipper, there are times (especially during prep) that I am a little spandex-wearing monster. I made a vow to not complain (outloud) during my next pre-contest escapade...this will help me get my frustrations out while not annoying and hurting my loved ones in the process.
Badda-bing, badda-boom.
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