Keep your Standards..I have my own

This post is based off extreme frustration with recent trends I have noticed (with myself included).  I applaud some of the Middle Eastern countries that are not allowing models below a certain body fat percentage to be used, but as the "skinny" model is being less and less held as a standard a new standard is moving in. 

Instead of people standing up and saying, "Screw standards. Be happy and healthy."  The culture is once again setting a standard for beauty: women with ripped bodies.  This is much better than the previous rail thin girl that is impossible to attain unless you are genetically built little, but still this new standard is wrong (in my opinion).  Yes, these women are beautiful and should be applauded for their discipline and ability to stack on the muscle, but a lot of the time the women on the stage and covers reach that point at a cost to their health. 

Many of these women follow strict diets that cut out carbs (besides those in vegetables and fruits) and some even cut out FRUIT (because there are sugars and carbs).  Some of these extreme women in the bodybuilding arena will stop showering and brushing their teeth (no I'm not joking) in order to get that extra lean and "cut" look before they hit the stage or step in front of the camera lens.  Now I'm not baggin on everyone in the industry, but rather the ones that are taking it to the extreme in an unhealthy way.  Girls will once again look at this and think they need to have cut muscles and deep six pack.  They will punish themselves if they don't see those appear.  How do I know this? Because I've already seen it talked about in the locker rooms and in the hallways of my college. 

Unfortunately, standards will exist as long as we let them.  So why don't we decide that healthy is the new standard??  To eat the right foods (vegetables, fruit, eggs, fish, meat, etc.) in the right amount for our physical goals whether it's a triathlon, a sport, a marathon, or just be able to do a push up by yourself.  If you do that your body will naturally fall where it should be- happy and healthy.  We all need to stop comparing ourselves to ANYONE else because we are not taking the same journey as anyone around us. 

I wonder if people realize that the original "paleo" women were not ripped low body fat women.  There natural body fat was closer to 20-25% BF because they were more worried about carrying on the species than having the same six pack as the other women in their tribe.  Most women can't bear children if their body fat percentage is lower than 15%.  Women should use these women of the past and role models, like Marilyn Monroe.  Marilyn, not because of her curvacious body because that would just be another standard, but because she didn't give a damn what others thought about her curves.  She was healthy, independant, and owned her body with pride.  That is why I use her as a role model.  I will never have her curves, but you bet your a$$ I will love my body just as much as she loved hers.  Yes, men and women loved her because of her curves, but do you think there's a HUGE art piece in Chicago because of her curves?!  Hell no!  It's because she was a bad a$$ broad who stood up for what she believed in and didn't give a damn if others didn't like her. 

 

So who else is with me?  I may never have cut arms or chiseled abs, but I'm okay with that because my body has done SO MANY amazing things other than that.  It's crossed 4 marathon lines, 2 half marathon lines, sprinted for too many soccer games to count, danced for years, and lifted like a beast!  So screw you standards..I've made my own and I couldn't be happier :)

Fight for Air Climb and "Real" Food Challenge

Last time I was on here I was preparring for my first "climb event."  Which was not all that difficult- 66 flights in 11 minutes.  It was fun to try something different and to have my family participate as well to memoralize my grandpa, but I think I took more out of the process of getting to the event.  I learned a lot and had a lot more difficulty writing my emails and updates for fundraising.  It forced to look at exactly why I was doing this event- it wasn't to win anything, PR, or race, but to raise funds for lung cancer in  honor of my grandpa.  Of course, when I was writing my emails and updates I talked about my grandpa and it made me realize how it is truly because of him that I am where I am at right now...

He had taught my mom and myself (when I visited) to chase your dreams (no matter what others say), to try for ANYTHING you want, and to put your entire heart into it (even if you crash and burn in failure).  My favorite way (and only way) to describe this mentality of my grandpa is to quote his favorite singer, Frank Sinatra. "For what is a man, what has he got? If not himself, then he has naught/ To say the things he truly feels and not the words of one who kneels/ The record shows I took the blows and did it my way!(source: http://www.lyricsondemand.com/) 

If it were not for him telling me to find what I love and make it my job; I would probably be sitting in classes all day and headed to a desk job or waitressing job at night.  Instead, I am doing EXACTLY what I want to: teaching fitness classes, completing 4 marathons and 2 half-marathons, training for my first triathlon and duathlon, going to school for exercise science, studying to become certified in pilates reformer, and personal training.

So yes, I put in the work and I took the leaps into uncharted terriory, but I truly have to thank him for teaching me that stepping into the unknown is scary, but it's oh so worth it because we either learn from our mistakes OR we find true happiness.

Okay, enough with the sap...now to my challenge until the end of April.  I've been doing pretty decent with my challenge of "cleaning" up for the National Nutrition Month of March, but now I'm taking it another step and ONLY eating "real" food.  I am cutting out bars and shakes as best I can and only eating what I cook and bake, so I know EXACTLY what is going into my body.  So I have also cut out yogurts and other processed foods because there are so many different ingredients and sugars or "replacement" sugars.  I noticed that even if I'm eating "healthy" yogurts, like greek yogurt, I start to want more sweet foods because of the sugar.  I want to see what will happen to my cravings and training the more I get into eating "real" foods, like meat, eggs, fish, vegetables, fruits, and raw nuts.  Wish me luck and I'll keep you updated on how it goes :)

PS here's a little motivation to get you moving!

New Month, New Ideas/Challenges

I usually don't write more than once a week, but since it's the beginning of the month I made an exception. Especially since it'll be the start of a new type of challenge!  

If you've read any of my previous posts you know how much I love weekly nutritional or physical challenges.  Well I want to add a different type of challenge, a longer challenge:  the whole month long!! 

March is National Nutrition Month, so I'm kicking up my clean eating a notch.

It's amazing how much my nutrition has improved already over the past few months, but I have let myself slip up and make excuses, so this month I'm not letting myself get away with it!  Not that I won't give in to a piece of dark chocolate or a good ol' home cooked meal every once in a while, but not 2x a week.  I plan on keeping a track on the changes I notice (not physically, but inside).  I'm interested to see what the improvements will do for my training and how I feel daily.  

Also, I want to stay in "beast mode" during all my workouts all month.  Yes, I work my ass off during my workouts, but there are some days I wonder if I could have given more during a workout and usually if I can ask that it means I could have.  This doesn't mean I'll be working out more often or longer; it just means I'm going to be giving all that I have during that time I'm in the gym.  I want to leave everything I have on that gym floor, bike, outside, or pool.  

I'll keep you updated on my progress!

Expanding My Knowledge and Capabilities

This weekend I got the chance to expand my knowledge and certifications in fitness!  I am now officially certified in TRX (suspension training) and Kettle Bells.  Both of these can be used by people of all shapes, sizes, and fitness capabilities.  They are a great way to diversify your workouts and challenge your body in a whole new way.  I especially was drawn in because I love seeing what else I can throw at my body and conquer (probably because of my trainer- she always has some new workout idea that pushes me to a new level I didn't know I had).  They also both speak to my athletic side.  The whole time we were learning about both of these techniques, Friday night and all day Saturday, all these amazing ideas were popping in my mind of what I could do with these to challenge athletes, since I want to become a Strength and Conditiong Coach, eventually.  Now I just can't wait to start teaching both of these :)

Kettle bells: a great addition to anyone's cardio/strength workouts.  It's applicable to people of every shape, size, and ability.

TRX: Another great addition to both cardio and strength training because it challenges your core and balance (LOVED THIS). 

Not only am I expanding my knowledge in fitness, but starting March 1, I will officially begin my triathlon training schedule, which will expand my capabilities in fitness as well.  Since the start of the year I have been running, biking, and swimming, but not according to a strict schedule, distance, or time.  This Wednesday is when I crack down with the help of my trainer's triathlon training schedule.  I am excited because over the next three months I will learn to move my body in a whole new way.  I've already noticed some crazy changes by adding all these different workouts.  I went running when I was visitng my boyfriend out of town and decided to run 6 miles.  Not only did I run it faster, but I also was less fatigued, the hills didn't seem to difficult, and my lung capacity has grown!  I'm loving these changes and can't wait to see what else will change. 

My challege for this week is a couple of things.  Nutritonally I want to try something new, so when I was at the store yesterday I bought kale, star fruit, and mango.  I made kale chips last night and I LOVE them!  They taste just like potato chips, but they're healthy!  I'll let you know how the star fruit and mango go! 

     

Kale chips                                      Star fruit                       

 

Fitness and nutritionally I want to challenge myself to stick to my schedules.  There are some days when I DO NOT want to get up with my alarm to go workout, but this week I don't want to let myself put off my workout because I tend to feel better throughout the day when I get my workout completed before everything else.  I have more energy and then once I'm done for the day I can go home and study instead of worrying about my workout AND studying AND dinner, while still trying to get to bed at a decent hour.  Also, nutritionally I want to stick to my planned out meals every day.  I don't want to allow myself to veer from it because usually I tend eat not as clean foods and then I tend to let myself slack more during that day.  To encourage myself (I know it will seem juvenile, but it works for me) I am going to place stickers on my calendar each day I complete both of these.  I am such a visual person that seeing those stars placed on each day will motivate me to keep working because I don't want to see a blank day. 

Lastly, something that I am noticing becoming more popular that I have a little issue with is seeing kids working out at the gym.  I see them with weights or on the treadmill.  Now I'm talking about a 15 or 16 year old; I mean a little 9, 10, or 12 year old kid working out!!  Now I'm not saying it's bad a thing to see them moving, but working out at the gym like an adult??  Maybe it's because of how I was raised, but my "workouts" growing up was playing basketball, baseball, soccer, kickball, etc. with my older brothers and the neighborhood kids.  Then if it was a rainy day we would play "lava" inside (you weren't allowed to touch the ground because it was lava AND you had to be the last man standing, so you were allowed to push everyone else onto the ground).  We were pushed outside by our parents and ddin't come back home unless we were hungry or it was time for dinner.  I don't know what has changed, but I think people should be encouranging their kids to be active outside with their siblings or friends, not sitting in front of a TV or computer and then going to the gym.  Kids will be A LOT more active and probably workout harder if they think they're playing a game, such as basketball, then if they're forced to get on a treadmill or bike and move.  But I'm not a parent, so I guess I can't tell people what to do, but I know that if I ever have kids they'll be playing tag outside before I let them jump on the elliptical.

Am I the only one that thinks this is wrong?

Til next time and one step closer to a hardbody,

Mo

Challenge Re-Do, Indoor interval training, and an Inner Challenge

Okay, first offs I did not do as well as I wanted with my goal of eating 70-75% of my diet last week plant based.  I was just so insanely busy and a lot of little things came up, so I didn't get it done (even though I know that shouldn't be an excuse).  I really want to do this one and succeed, so I'm going to give it another go this week.  Yesterday, I did a good job of it eating mainly eggs, vegetables, fruit, and salad.  I'm also prepared for today with more veggies and a new fruit that I just tried for the first time last week: Kumquats (YUMMMM).  If you've never tried them before...you should.  It's like an orange, but smaller!

Over the past couple of weeks winter has decided to show up here in Omaha (not that I missed it not arriving).  It has been snowing, dreary, and just plain COLD!  This has driven many, including myself, to doing my cardio inside.  Indoor cardio tends to make me irritable (unless it's my spin class) because I jump on the treadmill and the scenery never changes from the window I stare out of and the smelly, greasy muscle head is constantly huffing and puffing next to me.  I usually end up trying to turn on the TV and somehow zone out, but it never seems to be as good of runs as the ones I have outdoors.  Sunday night I decided to change it up a little.  I jumped on the elliptical and stair master because my knees were on fire from sitting in a car driving all day.  I turned on the TV and during the show I would go my slightly less than comfortable pace, so that I was still working hard and then during the commercials I took the resistance all the way up to 20 and worked as hard as I could to move as fast as my legs would let me during those 4 or 5 min.  I actually ended up enjoying my workout much more and working hard!!  So, hopefully winter will leave as quickly as it came, but until then don't think that your indoor cardio has to lag or become a chore..add some spice and push yourself!!

Lastly, a challenge I am posing for myself along with everyone else that reads this.  I've noticed a lot more (maybe it's because it's the winter and people tend to slack on their workouts and gain weight) that people are beating themselves up and trashing their bodies.  I constantly hear, whether I'm on campus, at work, or at the gym, women (and men) discussing how gross they think they look or how their pants never used to fit this tight.  I also have noticed that if one person says it out loud to their friends or whoever is listening, then the other people feel the need to join in and take a hit at their own body.  SO, my challenge is to change this and set a different example.  Yes, we all have things we want to change about our body, but in order to change we have to accept our bodies and love ourselves.  First off, I am not going to let myself think negative thoughts about myself, only positive.  When a negative one pops up I'm going to stop and remind myself of all the amazing things I have accomplished, like 4 marathons and becoming a spin instructor.  Next, I'm not going to join in the body bashing anymore.  When a friend or someone I know starts talking about how much they hate their body I'll not join in and preferably walk away.  That negativity is going to solve NOTHING..so why feed it?  Also, remember that everything you say falls upon someone's ears and do you really want it falling upon these ears??

Here's a little motivation for this positivity challenge: 

My motivational quote for this week is: You are much stronger than you can imagine.  You are worth it and deserve it! You got this!

Til next time and one step closer to a healthier and happier hardbody,

Mo

PS. Two weeks until my 66 flight climb at the Iowa Fight For Air Climb in honor of my grandpa!

Finding your "fit"

This past week I challenged myself to eat more different types of vegetables and fruit.  I have to say I LOVED it!!  It was amazing discovering new types of foods I hadn't tried before because they intimidated me, like kiwi, grapefruit, and spaghetti squash.  My new obsessions coincidently are kiwi, grapefruit, and spaghetti squash!  In keeping with this new love of fruit and vegetables I am going to challenge myself to eating 70-75% of my diet plant based.

Now to move on to my main topic: finding your "fit."  I know people think I'm crazy when I say that I truly love and enjoy working out.  It's my version of "fun," I love finding what I think are my boundaries and pushing past them.  This year I have already pushed past the most I had ever squatted (170#) before (with multiple reps) and also got into bench pressing into the triple digits (I got 100# for 7 reps this weekend)!  I have NEVER done that before.  I also have added pull-ups (with no assistance) and deadlifts into my workouts on a regular basis.  It's empowering knowing I am lifting or doing things (pull-ups) that no one else will attempt.  I love looking in the mirror at my muscles and knowing that those didn't just pop up overnight.  I worked my ass off (literally) for EVERY SINGLE ONE!  I also have found my passion in teaching spin (any fitness class really).  I love pushing people into a harder workout.  I know how much it helps me to have a trainer or go to a class because it keeps me accountable; I feel like I need to push myself harder because I don't want anyone to think I'm slacking or weak.  Now I know not everyone, like me, lives for picking up the dumbbells or pouring sweat over a bike, but everyone has something they love.  Maybe it's dancing, walking your puppy, running in the backyard with your child, hiking with your family/friends/significant other.  Whatever it is, it IS active; it's exercise.  That is why when a commercial comes on for a certain gym it upsets me.  The speaker says, "Let's admit it, no one likes working out; working out sucks."  Really?!  That's your sell for your gym, everyone there hates being there?!  NO you need to get people to find something they love or are slightly interested in and make it an exercise.  It can be whatever you want as long as it gets you MOVING, SWEATING, and HEALTHY..DO IT.  I can GUARANTEE if you don't like it you WILL think working out sucks, but if you can find something you like not only will you have more fun, enjoy going to the gym (or trail), but I bet you'll lose more weight too because you're working harder.

Okay, so there's my little rant of the week!  Here's a little inspiration for the week and I will be putting this one on my mirror for the week:

Til next time and one more step closer to a hardbody,
Mo

Rainbow Challenge and Bad weeks

HeY!

So the previous week was a TOUGH one!  I was sick, dealing with overtraining syndrome, and starting to deal with it by eating.  I wasn't eating junk food, but still eating probably more than I needed (which no matter how healthy of food it is overeating is overeating).  


I found a PERFECT article in Runner's World to describe how I was feeling.  It's called Undereating (or something like that).  It's about how undereating is becoming larger among long distance and cross country runners because there are studies that show lower weight = faster time.  What runners forget to see is that yes, a lower weight will make you faster, but if you're underweight or not eating properly you will hurt yourself and your training.  This section right here jumped out at me with HUGE letters and totally describes how I was feeling.  I have been training and running for 8 years (if you include high school cross country).  Even though I have been told that only 1% of Americans will ever complete a marathon I had become a part of the endurance racing world and met many people like me that I was feeling "average."  I am a marathoner and I LOVE that feeling of knowing I am part of a small percentage of people (slightly crazy) that will ever run 26.2 miles.  Unfortunately, after hanging out with runners (which I still love doing) I didn't think I was that extraordinary or different and endurance athletes don't like being average.  It's why we push our bodies to the extreme and run, bike, or swim so far.  We love knowing that few will attempt what we do everyday.  When I started thinking I was "average" or normal I wanted to push myself harder and further.  I was training 2 times a day, 6-7days a week, each time for at least an hour (now I see why I was so tired).  

"there's a part of them that's threatened to be average."

It's okay though I'm feeling better and back on track.  I learned it's okay and completely normal to have bad days, even bad weeks.  Days or weeks when we are unmotivated and feeling a little sorry for ourselves.  Instead of staying in that funk I decided to kick myself off the couch and get over it.  This quote helped me A LOT, "Fight it. Fight it hard. Pick ur butt up, get uncomfortable and go workout. Just do it. You'll feel better."  


So this inspired me to start writing one inspirational or motivational quote on my mirror each week to get me moving.  So here's this week's: 

"No workout will undo a bad food choice"

I think it's perfect for keeping me on track.  I know deep down that I am what I eat, but sometimes that's hard to see when I'm looking at my peanut butter container.  Now looking at this every day will remind me that no matter what workout I do or how hard I push myself, if I don't make the right food choices I'll undo everything.  I'll post them each week, so you can use it too if you want!

Okay, one challenge for me this week is to eat what I've cooked or put together.  I'm trying to eat more clean and eating clean is all about cooking and baking all your own food.  This is going to be toughest with my protein bars.  I love protein bars because they're so easy to just grab and keep in my purse or backpack as a mid-morning or afternoon snack.  Well, I want to kick those along with other items, but after seeing this little blurb in Oxygen Magazine it won't be so difficult...

Okay, so here's my BIG challenge for the week.  It's really to help me get more variety in my veggie and fruit choices.  I am doing a "rainbow" challenge.  Each day I will eat a food from the color of the day.  So here's how the week is going to look:

MONDAY: Red

- I ate red cherry tomatoes

TUESDAY: Orange

-I packed orange peppers and carrots

WEDNESDAY: Yellow

- I have yellow peppers, tomatoes, and spaghetti squash

THURSDAY: Green

- I have celery, green pepper, and arugula salad

FRIDAY: Blue

- I bought blueberries

SATURDAY:

- I bought purple grapes and raisins

SUNDAY: RAINBOW

- I am going to eat (or try to) one of each color on this day!!

I'll let you know how it goes!  Now I will leave you with some YUMMY pictures of clean foods I cooked on Sunday...

oatmeal muffins

stuffed pork tenderloin

clean pesto chicken pizza

chicken muffins, hummus, green pepper, and pre-workout PB ball

Pre-workout PB ball