Step Up to The Bar

I am a workout clothes addict.  The other day I was working out and realized I spend more money on my workout clothes, shoes, and gym equipment than my professional clothes. Why?

Because I spend a lot of time in the gym and I love to be comfortable when I'm sweating.  I've learned something as simple as a seam in the wrong place can distract me from my task at hand.  An itchy fabric, thick underarm seam, stiff tag on my neck, non-breathable fabric, tanks that ride up, pants that slide down, fabric that chafes or the dreaded camel toe can all wreck a great workout.

I know this sounds ridiculous to most but to those that train hard and often know exactly what I am talking about.  I am there to workout so the less irritation I have with my workout clothes, the more I can concentrate on my workout. Same goes for iPod, headphones, hair out of my face via baseball hat or headband. Wisps of hair in my mouth or eyes drive me insane!

Color is a completely different story.  I generally look like a rainbow threw up on me with a hint of camouflage thrown in for good measure just to make sure people know I'm serious and not just a Richard Simmons.  I am tired of black.  It's boring. It's drab.  Yes, black does hide a lot of 'flaws'  and 'embarrasing' sweat spots but I'm there to reduce those flaws. So if they are staring me in the face workout after workout then I have no choice but t work harder and fix them! Sometimes my bright clothes motivate me and even cheer me up.  After all, who doesn't like a rainbow? I wear my funky Vibram's (or glove shoes) which are becoming more popular but still are not very stylish but they serve a purpose.  They force me to use my core and legs for balance and strength.

I also have a system for what clothes I wear for particular workouts.  Again why? For example, leg day requires pants that are tight down to my ankle (or shorts) so I can get my knee braces over them.  I'm old and have brittle parts so I need to brace them properly. Certain tank tops are used for shoulder day and others for arm day depending on exercises performed and how the straps sit on my shoulder.  To me, it is no different than wearing a nude bra under a white blouse rather than a white bra under a white blouse.  It serves a purpose.

I also have a lot of my own equipment that I lug back and forth to the gym.  I have my own hanging ab straps, a manta ray squat brace, front squat harness, foam roller, yoga block, weight belt, weight sled, and weight plates, etc.  I don't like to wait to use these items when I need them.  But generally the gym doesn't have these items or they have been stolen or are just plain disgusting.  So I have invested in my own or even requested them as gifts.  Again strange to you but normal to me.  

Working out is one of my hobbies so why not buy the things that make it even more enjoyable? Plus the fabric is specially made to avoid absorbing the 'stinkiness' unlike cotton.  Additionally, if you have to look at your bulges, imperfections in the mirror while lifting, sometimes it pushes you a bit harder!  There are far more harmful addictions in my opinion so I will continue to invest in my health whether it be supplements, healthy food, gym equipment, clothing, shoes or even just one more baseball hat.

When I go clubbing, I go in my own style and when I belly up to the bar, it is very different than your bar. 

Pop off that Muffin Top

I've had many people ask me in the last few weeks how to slim down, build muscle and get good looking abs. The answer is not well -received. Because it is the answer they already know but were hoping I had some magic pill or secret to share with them. Guess what? I don't.

It's really quite simple.  Either you do it or you don't. It is a choice, your choice.  How badly do you want it?  Is it worth the sacrifice? You can't have it all.  Pure and simple.  So take the plunge or sit there and be quiet and quit complaining.

This applies to many things in life but I'm only talking about one thing this time.  Your stomach. You want a flat stomach, six-pack abs, no muffin top and no love handles.  Well guess what. It takes work.  Hard work but even more so it takes discipline - a great deal of discipline and self-control.  You can't have it with 50% effort or even 75% effort.  It must be at least 95% of not 100%.  Take control of what you put into your mouth.

You can't have a two glasses of wine every single night, eat garbage every weekend because you were so good during the week and expect to get or even maintain a six-pack.  I agree, not everyone wants a six pack but most would like a 'flatter' stomach or less of a muffin top.  Yet, when you realize what it takes to achieve these results, it seems less important until you want to wear that bikini,  the little black dress,  or feel sexy for a significant event.

Maybe a very select few can eat like crap and maintain an awesome muscular body complete with a six-pack. They are genetic freaks and are few and far between. Kudos to them. I am envious.  I am not one of these 'lucky' individuals and most likely, neither are you.

No one likes to believe it, but abs are made in the kitchen.  Of course, exercise is an essential component of this but if you reign in your diet and cut back the simple carbs and sugars, add veggies, lean meats, good CLA fats and drink water, you will be amazed at what will pop out in your mid section over time. If done properly, it will be muscle and not fat.

So quit complaining and decide what you want and why you want it.  If you are going to try it, go all in and make it a lifestyle rather than another quickie weight loss plan or fad diet.  Do it right. Be Healthy. Be happy and I promise you won't regret it.  It will get easier over time and once you reach your maintenance level, you can indulge on occasion, not every day or even every week.

Either you want it or you don't but don't deceive yourself in thinking it happens quickly and doesn't require work to maintain. You didn't make your muffin top over night so don't think it will disappear overnight. Patience and self control. Plus there are many more health benefits to eating a clean diet than just your physical appearance.

 

Competitive Nature or Nurture?

I spend many hours at the gym - training.  My training involves many components such as weight lifting, cardio exercises, stretching, posing, yoga and even socializing.  It is a choice I have made in my life.  As a result, many things take a back seat or are not as important to me.  I have many hobbies but have learned that working out benefits me mentally, physically and emotionally. Don't be fooled, there are days when I'd rather sit on the couch and zone out.  And on occasion that is exactly what I do.  Because I need this state of non-doing once in awhile. I am not a machine. 

I don't expect others to understand nor do I feel the need to justify my life choices to others.  This  includes my time spent in the gym, foods that I eat, clothes that I wear or how much workout equipment and gear that I have purchased.  It is a significant part of my life.  It's what I like to do.  So why not spend my hard earned money on the hobby that I enjoy? I generally don't go out to eat.  I don't drink alcohol except occasionally while on vacation. I don't spend a great deal of money on make-up or 'girly' stuff.  If only I could get paid to train! Yes, I know there are many options for that career but I also have many life responsibilities and other mouths to feed, cloth and shelter besides myself.  So for now, I train and I train for me. I am in competition with myself.

I am dedicated, determined and disciplined. It is a challenge at times but I'm always up for a challenge.  Is it the competitive nature in me or is it the competitive nurture in me? I am my father's daughter. He passed away over a decade ago but many things I do in my life remind me of my father.  I am not the smartest, the best, the fastest, or the strongest.  But I push myself because it is what my Dad taught me. Don't quit. You will only be disappointed with yourself if you don't give it your all each and every time.  There are downsides to having a competitive nature but I believe the pros outweigh the cons.  

I was raised in a large family so naturally, we competed for attention without realizing it.  We vied to be just a bit different or a little better than our siblings because the desire of capturing our parent's attention, even if only for a moment, made it all worth it.  We were the shooting star that passes so quickly! 

Competition isn't always against someone else or something, but against yourself.  We compete with ourselves everyday.  We just fail to realize we are doing exactly that.  Your pit your body against your mind.  Your pit your mind against your body.  Your emotions compete against your common sense.  Your heart competes with emotions. We fight these battles everyday. The only difference is you are both the winner and the loser on some level.  So step up to the plate, the starting line or the racing block and begin your competition because you will be the winner in the end. 

Life is hard. Life is harder if your are stupid, weak and a quitter. Sounds harsh but that is reality.  

The Pentagon of Health

Desire ~ Determination ~ Dedication ~ Discipline ~ Drive

We are bombarded on a daily basis with ‘healthy’ images of women.  We see images on billboards, television, magazines, catalogs and advertisements all depicting the ‘ideal’ healthy woman.   What is the definition of a healthy woman?  Who defines the ground rules for being healthy? What does a healthy woman look like? How is good health achieved? Why is it so important for women to be healthy?

Health is defined in the dictionary as the following: a person’s physical or mental condition; the condition of being sound in body, mind, or spirit; freedom from physical disease or pain. We all know health is a bit more complicated.

Society sends many mixed messages and signals about how a woman’s healthy body is achieved and what it looks like that it leaves us with our heads spinning.  We get so focused on our physical appearance looking healthy that we forget how much is involved in maintaining our mental health as well.  Our physical and mental health go hand–in-hand.  They support each other and when one falters, it is up to the other to keep us moving forward. All too often, we focus just on our physical health and our mental health takes a back seat, not realizing they are linked and both necessary to succeed.

Women encounter a variety of challenges and obstacles when it comes to maintaining our health.  Families and careers are both very demanding and women frequently put their needs at the bottom of the list. This is a bad habit. It is the first step onto a slippery slope.  Each time we put our needs last, the slope gets steeper and a lot easier to slide down making it all the more difficult to climb back up.

What do I mean by the slippery slope? An example is the lack of planning meals leads to poor nutrition and bad eating habits which leads to weight gain and in turn leads to clothes not fitting.  This sets off a chain reaction that may include low self-esteem and trigger an eating disorder to attempt to regain the body we want.  The body we think society views as the ‘ideal’ female physique.  As a result, our mental health is now under attack as well.  The self doubt, mind games and justification of poor decisions carry us further down the slope.  Sometimes, there doesn’t seem to be a bottom so we keep sliding and sliding further away.  This slide sometimes ends in a pool of depression, drug abuse, alcohol abuse or self abuse.  

Women must to learn to master balance in their life.  We are not only moms, wives or completely defined by our careers. We have needs too.  We need to make time to take care of ourselves like we take care of others.  Proper nutrition, exercise and time management are key components in maintaining this balance.  The combination of all three components keep us both mentally and physically healthy.  Exercise is a natural way to reduce stress, increase sex drive, maintain cardiovascular health and maintain bone density just to name a few benefits.  You already know the benefits of healthy eating.

Life is busy.  We are all busy. We have household chores, errands, kids extra curricular activities, kids homework, jobs/careers, exercise/workouts and many other daily obligations.  So time management plays a significant role in being successful in all areas.  There is enough time to accomplish it all but it takes planning, dedication and discipline.  Developing the plan takes some patience and time initially, but eventually it becomes part of your routine and the payoff is worth it.  Sticking to the plan requires the discipline and the desire of wanting it all requires the dedication.

Every woman’s ideal physical and mental health is different.  It is important to understand where you are at now and where you want to be.  Develop goals. Put a plan and a timeline in place to achieve these goals. Be realistic but make it somewhat challenging. Recruit a support network which includes both family and friends to enable you to succeed.  You don’t have to be an Olympic athlete, figure competitor or triathlete to achieve a fit and healthy mind and body.  If you have desire, determination, dedication, discipline and drive, you can and will succeed.

Health is not a simple concept, but that doesn’t mean it’s impossible to achieve.  The medical community maintains a standard for a healthy woman. Research aids in how health is achieved.  You are in charge of what healthy looks like for you.  But most important is that a healthy woman is a happy woman.  

Rock Bottom

I've been there. I've been over weight.  A lot overweight.  I've been the 'fat girl'. I made a few weak attempts to get my weight problem under control, but it didn't work.  I had always been thin in my youth and even into college.  Sports kept me active most of my adolescent life and permitted me to eat anything and everything I wanted. I was stick thin and sometimes asked if I was anorexic.  Hardly, I ate like a horse.

Then my athletic routine changed. I was no longer a college swimmer.  I was a working adult.  I was a wife. I was a mom.  I always continued to work out and exercise, but not at the intensity I had been accustomed to.  Even though the intensity had dropped, my appetite did not.  Or I should say, my eating habits didn't change.  This was problematic.  Very problematic because I didn't take responsibility for my eating.

I couldn't blame it on pregnancy.  I exercised through both of my pregnancies and still ballooned up to 206 lbs. and 204 lbs. respectively while pregnant.  Just 10 weeks after the birth of my son, I began to train for my first marathon. Little did I know, I would not be losing significant amounts of weight training for a marathon.  I gained some muscle and lost some weight and was around 150 lbs.  However, I continued to eat beyond what I was burning off and eventually, five pounds became ten pounds and ten pounds turned into 20 pounds and before I knew it, I had gained 25 pounds.  I weighed 175 lbs. 

I had attempted Weigh Watchers after the birth of my daughter (first child) but failed miserably.  I couldn't stick to the plan.  It was hard. I was working full time, had a new job, was pregnant again within three months but suffered a miscarriage.  I was pregnant again within three months of my miscarriage with my son.  But more importantly, I was not committed to the plan.  I had not hit rock bottom yet.  I continued to struggle with my weight for five more years.

Then I applied for my federal job and it had a physical fitness component. I was within range of the requirements for height and weight, but on the high end.  I was a size 12 and 175 lbs.  I had to go to school for three months far away from my young children and husband.  While at school, there were only four females in our class of 24 students.  I was the biggest female by a lot!  It sucked.  I worked out every day in addition to our regular physical fitness program. I had no excuse.  At school, I was responsible for me, and me only. I only had to take care of myself. No laundry for family, no dishes, no cooking, no bedtime, etc.  I had no excuses. I only lost three pounds in three months.

Upon my return home, all of my responsibilities kicked in immediately, kids, cooking, cleaning, full time job, household chores, etc.  My new career was demanding and required a regular 50 hour work week.  However, I also could use three hours of that to work out and count it towards my work hours.  A dream come true!

However, it took me another year to finally hit bottom. I was beginning to bust out of my size 12 pants.  I couldn't take it anymore.  I struggled every morning to find clothes that fit and was tired of buying bigger and bigger sizes.  I joined Weight Watchers again with my Mom and sister for a support network. It was April Fool's Day 2004.  It wasn't a joke this time.  I was all in. I went to my meeting every Saturday morning at 7 am .  It was right next to Cub Foods. Afterwards, I did my grocery shopping for the week and was ready to go. No excuses.

I followed the points plan to perfection. I didn't cheat.  I exercised daily and did not use my exercise points to eat more food as allowed. I didn't want them. I wanted to be thin again and healthy.  I lost 40 pounds by 4th of July - just three months later.  It wasn't easy.  But as the weight came off each week, I grew more and more excited and more and more determined.  I learned my biggest obstacle was portion control.  My perception of portions was skewed.  I was eating way too much and too much of the wrong foods.  Weight Watchers taught me how to eat REAL food, not pre-packaged food or diet plan food.

I learned a great deal about myself during that time period and the months leading up to it. I was an emotional eater, I was an over eater and I was weak.   I took control back.  That was over eight years ago and I vowed to never ever gain that weight back.  I am proud to say I have not.  I am not 135 lbs. anymore but I am the same size - just with much more muscle mass.  My clothing is my gauge for my weight more so than the scale.

So why have I told you all of this? Because you need to know I have not always been 'thin' and 'in shape'.  I have struggled the same as most women have throughout marriage, pregnancy, career, etc. It is hard.  I will not lie. It's hard to be fat, it's hard to find time to exercise, it's hard to eat correctly, it's hard to put yourself first sometimes.  But the choice is yours. You must decide where the bottom of the barrel begins.  It is different for everyone.

J.K. Rowling

Are you fit to be PHAT?

Are you having fat day or a phat day? Fat days are those days when you feel bloated, heavy, water logged or your body is just 'off'.  Phat days are awesome.  You feel trim, washboard stomach, and you're ready to take on the world.

Phat days are so much better than fat days.  Phat days bring a bounce in your step and your self esteem could reach outer space.  Nothing can stand in your way because you feel good, you feel strong, your pants fit, you tightened your belt one more hole when you got dressed. You put on that form fitting shirt. Even you're hair is cooperating. All that healthy eating is paying off. Your nails are growing, your skin is soft and supple and your wrinkles even seem to diminish a little bit.  But most noticeable of all is your broad wide smile!  This healthy living is awesome!  Your dedication and patience is paying off - finally.

But then a fat day comes along.  You're angry. You roll out of bed and feel like the Goodyear blimp. The toilet seat squeaks as you sit down.  You're thinking, I put on five pounds overnight! Your towel doesn't seem to quite wrap all the way around you after your shower.  Then you see it - the scale staring you down,  taunting you, daring you step on.  You're browsing your closet for your 'looser' fitting dress pants and flowing shirt.  It doesn't make sense, you've been working your butt off, sticking to your meal plan and still you are faced with these fat days.

It's fine.  No need to worry and get discouraged as long as you are being honest about the effort you have put forth.  Have you cheated on your food,  have you skipped out on one too many workouts or skimping on your sleep?  Fat days will happen.  Not a big deal.  It's a mind game. Guess what?!  You are in charge so take a deep breath and remember it's only a day or two.  If it becomes a week or two, then you may want to be concerned.  Chances are you are not being honest with yourself.

Our bodies are complex.  Not every day can be a great body day.  Your body may react differently to food choices, sodium, menstrual cycle, climate, stress, etc.  So cherish the phat days and take the fat days in stride.  

Being Healthy is a lot of Damn Work!

I know why people chose to be unhealthy. And it is a choice.  Don't kid yourself. It's a pain in the ass sometimes and living healthy takes up a lot of time.  Time that you could be spending with family, friends, relaxing, eating, drinking, and a million other things.

One of the biggest misconceptions is that everyone who choses a healthy lifestyle loves it all the of the time.  Sometimes it just plain sucks.  But that is when it counts the most. You need to dig deep and fight that inner demon that wants to drag you over to the dark side -"everyone is doing it" mentality.

It is a lifestyle. It is not a diet, a weight loss program or a competition prep phase.  You are destined to fail if you don't view it as a lifestyle, unless of course you want to have a temporary weight loss or temporary good health.  In order to be fit and healthy, you must work at it everyday. You are human, you will have bad days or slip-ups but if you chose to let that de-rail your progress and give up - it's your choice.  A choice you have made to be unhealthy.

It takes time to prepare healthy food.  It takes time to select healthy, unprocessed food, wash it, cut it, weigh it, cook it and package it up. It doesn't always taste good.  Sometimes it sucks. Sometimes you're too tired to make the food that is good for you because it takes too long when that tub of ice cream is just sitting there calling your name.  It's dairy you tell yourself.  Then there is that pizza too. Hey, it's grains, veggies and protein- right?  It is a slippery slope and it becomes steeper and faster with each step you take in the wrong direction.

It's hard to get up early in the morning for a workout or drag your butt to the gym late at night.  You're bed is so soft.  You'll fit your workout in later. It's no big deal that you popped the button off your jeans.  They are old, worn out, you need a new pair anyways. And it's not your fault you have to buy one size larger because they aren't true to size anymore - it's all a game the designers are playing.  You can still wear that cute dress to the graduation party and it will hide your waistline. But will it hide those wings you got going on?

Don't get mad at me for saying these things.  You think them but just don't say them out loud.  I do.  You are your own worst enemy.  But you are also you own best friend.  No one knows you better than you.  You know your weaknesses and your strengths.  If you can' t be honest with yourself, how do you expect anyone else to be honest with you?

So don't be a hater and think that those of us who CHOOSE to be healthy have a great gene pool or a gift of dedication.  We work hard, train hard, and makes sacrifices to be fit and healthy.  It is a choice we have made for ourselves. We cannot make the choice for you and you cannot make it for someone else. You must want it.  You must realize it will be hard sometimes and just plain old suck.  You must realize it will also be great. You will feel an amazing sense of accomplishment with each milestone you reach no matter how big or small.

So quit making excuses and get off you butt. It's summer.  What better time to begin!  The weather is great, the kids are out of school, the sun is out longer, you have a wide variety of outdoor activities to try and could even sign up for a 5K, marathon or a triathlon. Get going!  Don't fail before you ever even begin.