tag:blogger.com,1999:blog-76106818304788695402024-03-16T23:52:03.130-07:00strong breesAnonymoushttp://www.blogger.com/profile/13587453125549160981noreply@blogger.comBlogger169125tag:blogger.com,1999:blog-7610681830478869540.post-11988444557489490122015-12-29T19:03:00.002-08:002015-12-29T19:26:44.240-08:005 Tips To Set SMARTER Goals In 2016<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVfaxn2T9R6rq56xp0ZPjoeOpwpZYMcP2UTrVT9ZN0eoqa94_WGtdPeZ1cD8Xb0vUBQPH4INBC7Nb-vC7l2DukO5L9_qq5fLi9XB2B9J_79UhdaBoNJmqmkAuInvtE51D1fdsW6Gpv0PU/s1600/desert+CAMPING+%25281%2529.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVfaxn2T9R6rq56xp0ZPjoeOpwpZYMcP2UTrVT9ZN0eoqa94_WGtdPeZ1cD8Xb0vUBQPH4INBC7Nb-vC7l2DukO5L9_qq5fLi9XB2B9J_79UhdaBoNJmqmkAuInvtE51D1fdsW6Gpv0PU/s320/desert+CAMPING+%25281%2529.png" width="320" /></a></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The New Year brings optimistic feelings of a fresh start, a clean slate, a new chance to reach our goals. Love them or hate them, it is estimated that almost half of Americans make resolutions every New Year. Step into any gym the first week of January and it is clear that fitness and weight-loss related goals are top picks for most resolution makers. </span></div>
<b id="docs-internal-guid-06ec641c-f0bb-4717-0230-ce65b94dff23"><br /></b>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<b><span style="background-color: yellow; font-family: Arial; font-size: 14.6667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: magenta;">Regardless of whether you are a newcomer to exercise or a seasoned triathlete, setting goals can be a great way to reach your goals any time of year. (Read you don’t have to wait for January 1st)</span></span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.6667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></b></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In fact, according to a study from the University of Scranton, people who make resolutions are ten times more likely to reach their goals than people who do not make any at all. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Resolutions are a dime a dozen; it is sticking with them that can be difficult. Sadly, the reality is that many of us who vow to make changes in 2016 will drop them before January is even over. But not you, not this year. Even when the year is already in action, it is never too late to start or to start over. Here are five tips to help you turn your New Year’s resolutions into lifelong habits. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Make SMART resolutions:</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Vague and ambiguous goals like “I want to start running” usually lack the oomph needed to get us off the couch, let alone hitting the pavement. A large factor in determining the likelihood of success lies in writing a strong, specific goal to begin with. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The popular acronym SMART can be a great way to nail down exactly what you are after. Your resolutions should be </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">S</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">pecific (answering who, what, when, where, how), </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">M</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">easurable (how will you know when you hit your goal), </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">ction oriented (what steps do you need to take to reach your goal), </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">R</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">ealistic (is this goal attainable for you), and </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">T</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">ime bound (when will you start and finish). </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">What started out as “I want to start running” now looks like “I will follow the nine-week, couch-to-5K program and run at 5 o’clock in the morning on Monday, Wednesday, and Friday at the gym.” It may take you eight rough drafts to produce a clear and specific final copy, but it will be time well spent. </span></div>
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<tr><td class="tr-caption" style="text-align: center;">Set goals that leave you feeling like X-tina after a hot performance on the Voice</td></tr>
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<b style="background-color: yellow;"><span style="color: magenta;"><span style="font-family: Arial; font-size: 14.6667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Protip: </span><span style="font-family: Arial; font-size: 14.6667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Total overhauls of one’s lifestyle may feel super exciting and brag worthy in the short term, but they also require a lot of effort and stamina to maintain in the long term. Try focusing on changing one habit at time and you’re likely to have more success. </span></span></b></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">See it, share it: </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Now that have your shiny, new goal decided upon, write it down and put it somewhere you will see it every day. Let it serve as a daily visual reminder of your original purpose. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Whether you want to post your New Year’s resolution on Facebook or not is up to you, but telling at least a few close friends and family members might help you stick to your plan. When you share your goals with others, they can help provide support and accountability. They will inquire about your progress and may even offer to join you in pursuit of your goal. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">No matter how many people you tell, build up your tribe of supporters before you really need it. In the likely event that you hit a bump in the road, they will be there to help you back up. </span></div>
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<b><span style="background-color: yellow; color: magenta;"><span style="font-family: Arial; font-size: 14.6667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Protip: </span><span style="font-family: Arial; font-size: 14.6667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Find individuals- or better yet a group of people-who have already achieved your goal. Want to compete in a push/pull event? Rub shoulders with experienced powerlifters. Looking to run your first half marathon? Befriend some distance runners. Ask to join them for a workout or at the very least, buy them a coffee and pick their brain! </span></span></b><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Have a plan and a backup plan: </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Regardless of whether you are taking small steps or quantum leaps toward your resolution, map out what it is you need to do on a monthly, weekly, and even daily basis. Include even the nitty-gritty details like what do you need in your gym bag? What are you eating for breakfast? Do you need to buy groceries for your meal plan? If you’re strength training, what will you choose for sets, repetitions, and weight? Have a plan. Get detailed. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Even with the best laid plans, meetings will still come up. Kids will get sick. A blizzard will keep you from leaving your house. Whatever it is, life happens. The more you can anticipate these situations the more likely you will see them as an obstacle to jump over instead of an excuse to quit. </span></div>
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<b><span style="background-color: yellow; color: magenta;"><span style="font-family: Arial; font-size: 14.6667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Protip:</span><span style="font-family: Arial; font-size: 14.6667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Need help mapping out your workouts? Hire a professional. Because it’s not always what you’re doing but how you’re doing it that can really make a difference, in person training is second to none. A professional can help you perform movements with proper technique and provide guidance on all the details like sets, reps, and load. </span></span></b></div>
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<b><span style="background-color: yellow; color: magenta;"><span style="font-family: Arial; font-size: 14.6667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO5ZYYfXCXGTExNCApWPHTMjVJ1vsJsVYE9PggQYuClJsih5DdNEswjBX8FBLDEchW8L0AsrN6_mx5TWTmCBt2vAsyKciLom9eC2sbtvjnxxJPC8dp6-YtLUIuwXVZO8EizAE5n0ddW_0/s1600/Koala.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO5ZYYfXCXGTExNCApWPHTMjVJ1vsJsVYE9PggQYuClJsih5DdNEswjBX8FBLDEchW8L0AsrN6_mx5TWTmCBt2vAsyKciLom9eC2sbtvjnxxJPC8dp6-YtLUIuwXVZO8EizAE5n0ddW_0/s320/Koala.jpg" width="320" /></a></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Be patient: </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Creating new, sustainable habits or mastering a skill takes time to develop. It can be a bit like learning to ride a bicycle. Most of us needed training wheels to start and experienced plenty of times when we toppled over before it becomes second nature. Even seasoned athletes can find it difficult to improve their craft. Be patient with yourself. When you do make a mistake or progress stalls, don’t throw in the towel. Mistakes are to be expected. Even the smallest steps in the right direction eventually add up. Focus on progress, not perfection. </span></div>
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<span style="color: magenta;"><b style="background-color: yellow;"><span style="font-family: Arial; font-size: 14.6667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Protip:</span><span style="font-family: Arial; font-size: 14.6667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Training and nutrition can and will ebb and flow. Few people are 100% committed 100% of the time. Roadblocks will arise, just do your best when you can with what you have. </span></b></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Don’t give up: </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Cavett Robert, one of the world’s first professional speakers, once said, “Character is the ability to carry out a good resolution long after the excitement of the moment has passed.” Eventually the newness of a New Year’s will wane. Your friends who started out with great intentions may have already dropped off and you may even experience weeks, possibly months where progress seems non-existent. This will happen. Expect it and be ready. </span></div>
<span style="background-color: yellow; color: magenta;"><b><br /><span style="font-family: Arial; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;">Protip: </span><span style="font-family: Arial; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;">There will be days you’re just not up to putting in the effort. That’s alright. Feel free to take a day -or even a week- off. If the feeling hangs around for weeks/months on end, consider reevaluating if your original goal is still something you're passionate about working towards. </span></b></span><br />
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Anonymoushttp://www.blogger.com/profile/13587453125549160981noreply@blogger.com1tag:blogger.com,1999:blog-7610681830478869540.post-71303280835669352722015-12-16T13:02:00.002-08:002015-12-28T18:46:18.006-08:00Lifting For Two<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic4Rc_VUqyKBOsVlNPfq9Nxb_Vkikwv4g4LCxIC181jQWdzfTY5QlVMqozxuFwly1TBCnAJHuau-7LvcGYqXwNf7I46ERjITlJ_3B2kpla7hgXARLwTwA0ObGgAv0IJwVc_ERFvvurdTs/s1600/Screen+Shot+2015-12-16+at+1.59.18+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="222" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic4Rc_VUqyKBOsVlNPfq9Nxb_Vkikwv4g4LCxIC181jQWdzfTY5QlVMqozxuFwly1TBCnAJHuau-7LvcGYqXwNf7I46ERjITlJ_3B2kpla7hgXARLwTwA0ObGgAv0IJwVc_ERFvvurdTs/s400/Screen+Shot+2015-12-16+at+1.59.18+PM.png" width="400" /></a></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">At 16 weeks pregnant with my third baby, I’m no stranger to the ever present I-could-sleep-for-days-exhaustion, strange cravings (more eggs please), mood swings, and crazy dreams. Truth be told, I actually really enjoy being pregnant. I mean, when I sit down and think about exactly what my body is doing, it’s pretty freaking amazing. I’m making a baby human. Unbelievable, isn’t it?</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">After detailed discussions with my go-to-everything-pre/postnatal-fitness-girl, and co-coach at </span><a href="http://www.healthyhabitshappymoms.com/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Healthy Habits Happy Moms</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, </span><a href="http://www.mamalionstrong.com/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Jennifer</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, together we’ve made some adjustments to my training during pregnancy that most likely will include dropping the weights (even more so than I had done already). </span></div>
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<span style="line-height: 1.38;"><a href="https://lh3.googleusercontent.com/ZdjF95EBgSUl_zqcnqpVxU0ZOwn3De4_KILkthXnEVV0fGpSEixdtZG4oj3XPa8t7SuxH7lVjTOjVo1rcuIUOiNcDKYLNNd0yjhovyyn5tv6726D7SoSukYoGjY4n_rp94zWVUDo" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Not listening.jpeg" border="0" height="240" src="https://lh3.googleusercontent.com/ZdjF95EBgSUl_zqcnqpVxU0ZOwn3De4_KILkthXnEVV0fGpSEixdtZG4oj3XPa8t7SuxH7lVjTOjVo1rcuIUOiNcDKYLNNd0yjhovyyn5tv6726D7SoSukYoGjY4n_rp94zWVUDo" style="border: none; transform: rotate(0rad);" width="400" /></a></span></div>
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<span style="line-height: 1.38;">To be honest, I was irritated and sad at the thought of reducing the load on the bar. I love Jennifer, but I wanted to give her the big double bird and explain that I’ve survived two pregnancies just fine without her advice thankyouverymuch. I wanted to shove photos of girls A, B, and C moving (what seemed like relatively) heavy weight in Jen’s face and say, “See! SEE! They’re doing it and they’re just fine!”. And finally, what about the age old advice that every pregnant woman seems to know, “If you did it before pregnancy, it’s fine to continue.”?</span></div>
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<span style="background-color: transparent; font-family: Arial; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: purple; font-size: large;">I’ve spent just enough time in the postpartum world to know that re-entry into the fitness world is something that should be handled with care.</span></b></span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I am mentally and emotionally prepared for making modifications as my belly grows and taking steps back after delivery to rebuild core strength and working to ensure the integrity of my pelvic floor, but changes already in the second trimester? Not so much. </span></div>
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<a href="https://lh5.googleusercontent.com/Nj7-YhEM_sr3zJKcbR5nDlkrBdbupAFPyfx819Yf6H-aNmIvrcnCk1h6qAmHqxAQLIXKSexi9HEX55pWdOqZCSQ1RZ8PhATRPRJSRTf0HR8lyS_8MY4nOFK6kWeL7njVZy8grTDa" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Hot mess.jpeg" border="0" height="188px;" src="https://lh5.googleusercontent.com/Nj7-YhEM_sr3zJKcbR5nDlkrBdbupAFPyfx819Yf6H-aNmIvrcnCk1h6qAmHqxAQLIXKSexi9HEX55pWdOqZCSQ1RZ8PhATRPRJSRTf0HR8lyS_8MY4nOFK6kWeL7njVZy8grTDa" style="border: none; transform: rotate(0rad);" width="268px;" /></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In Jennifer’s defense, </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">she just made a few recommendations of how to change up my lifting, not to quit lifting all together</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">.</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> She’s an advocate for women strength training. I’m just in a fragile, hormonal state right now. So BACK OFF. *Please see mood swings in first paragraph.
<span style="font-size: 14.6667px; line-height: 20.24px;">More specifically, Jen isn’t crazy about me “setting my air” or holding my breath during lifts. The internal pressure has to go somewhere and more often than not, your core/pelvic floor take the hit putting me at higher risk for </span><a href="http://www.healthyhabitshappymoms.com/diastasis-recti-test/" style="font-size: 14.6667px; line-height: 20.24px;" target="_blank">diastasis recti</a><span style="font-size: 14.6667px; line-height: 20.24px;"> and/or pelvic floor issues- types of issues that can lead to back pain, incontinence, pelvic organ prolapse, and more. While the jury is still debating about when and how breath holding should be used during pregnancy, for a lifter who often sets her air for most compound lifts, it was a tough pill to swallow. </span>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Since returning to lifting three years ago, I’ve squat, benched, and deadlifted three to four times a week. Clearly I’m a creature of habit. I’ve worked really hard to join the 300+ club in the squat and deadlift and pre-pregnancy was nearing the highly sought after by females, body weight bench press. So I’m sure you can understand, as vain as it may sound, watching the weights on the bar go lower and lower hurts my heart. The gains! The gains! </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><img alt="IMG_9897.JPG" height="320" src="https://lh5.googleusercontent.com/p3LkRiOksIUzJi-97C6GdRGcDO5DdOgD_oqNEPA6amxd3B2GxbYo019Hp3T49X6HDFk6U8xY6oIHtKIVfJzfE5HylETMhkXwG_E2HHbV1GeNiQhtOL7QHp92ZjI2aywlLqBTgG0s" style="border: none; transform: rotate(0rad);" width="320" /></span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">On top of that, it’s not uncommon for media to celebrate pregnant women achieving impressive feats. Pregnant powerlifting, pregnant marathoners, pregnant crossfitters, pregnant handstanding yogis. If they can do it, I can too, right? As much as I’d love to join them and stun people with heavy deadlifts at 30+ weeks pregnant, together with my prenatal health care team, </span></div>
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<span style="background-color: magenta;"><span style="color: purple; font-size: large;"><span style="font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I have to make the best decision for </span><span style="font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">my</span><span style="font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> pregnant body. </span></span><span style="color: black; font-family: Arial; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Remembering, what’s right for one woman, isn’t right for me. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">You know how sometimes you look back on choices you’ve made and cringe a little? Stirrup pants and geometrical rugby’s aside, that’s exactly how I feel when I reflect back on my exercise selection during and after my second pregnancy. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I remember engaging in full on sprints and plyometrics at eight plus months pregnant and despite feeling like my vagina was going to fall out, I pressed on. I remember going for a jog at about 5 weeks postpartum to test the waters and experienced incontinence. I thought to myself, “It will get better. Just keep going”. </span></div>
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<a href="https://lh4.googleusercontent.com/rBq6CCNgXaDTs4P3nz3apQ1eDFrfExm0CZVb0f1fBVOIBzAPcC45NneVgJwDikOsPPY8aCtVubk6BdV7TQaLPlenXr1TRTRsj-ZnwLeezmIU1X9ltCyFs8d7CztIsHVC681lS8cv" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Did you die.jpeg" border="0" height="225px;" src="https://lh4.googleusercontent.com/rBq6CCNgXaDTs4P3nz3apQ1eDFrfExm0CZVb0f1fBVOIBzAPcC45NneVgJwDikOsPPY8aCtVubk6BdV7TQaLPlenXr1TRTRsj-ZnwLeezmIU1X9ltCyFs8d7CztIsHVC681lS8cv" style="border: none; transform: rotate(0rad);" width="225px;" /></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">That was my ego talking: I’m too fit to take the recommended time off. I don’t need modifications. I’ll work through it. Push past the pain and discomfort, it will get better. All women experience this, </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.6667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>JUST DEAL WITH IT.</b></span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">At the time I didn’t see any women standing up and saying, “Hey! I love lifting weights and exercising but I’m making adjustments to my pre/postnatal exercise routine to accommodate the needs of my ever changing body.” And if I’m really being honest, I’m sure there were those women. But if I had seen them, I probably rolled my eyes and chalked it up to women looking for an excuse to take it easy. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(Ugh, that last sentence makes my stomach churn now. Please don’t judge me, I used to be a bit of a fitness jerk.) </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I just didn’t know any different. But as the old saying goes, I feel as though “what’s been seen cannot be unseen”. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
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<span style="font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: purple; font-size: large;"><span style="background-color: magenta;">I have a better understanding of how pelvic floor health, core function, breathing, and alignment all play an integral role in proper pre/post natal programming. </span> </span></span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Fast forward to today, although it’s a little scary (I get it), I’m more than happy to be one of the (what seems like many) girls that stands up and proclaims, “My body has other priorities right now and it’s important to me to honor that in a way that feels good to my body.” If this resonates with you, I’m here for you girl. No shame in changing up your game. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If I am certain about one thing it’s that every woman and pregnancy is highly unique. Because of this I’m going to leave the </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">specific prenatal recommendations</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> to </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">professionals like </span><a href="http://www.mamalionstrong.com/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Jennifer Campbell</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, the </span><a href="http://www.healthyhabitshappymoms.com/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Healthy Habits Happy Moms</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> community, and </span><a href="http://www.juliewiebept.com/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Julie Wiebe</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Mom to be, new mom, or veteran mom, I implore you to give them a follow. Thanks to their work, and many others, I have more than enough encouragement and knowledge to feel fully supported in any modifications I should chose (or not choose) to make during and after pregnancy. </span></div>
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<br />Anonymoushttp://www.blogger.com/profile/13587453125549160981noreply@blogger.com1tag:blogger.com,1999:blog-7610681830478869540.post-67998303413769477512015-12-08T11:11:00.002-08:002015-12-08T11:11:27.938-08:00Powerful lessons: Life Lessons Learned On The PlatformIt's been a near a year since I last competed in a powerlifting meet and thanks to pregnancy it will be at least that long before I compete again. Nonetheless, strength training, powerlifting and trying to stay at strong as *safely* possible is usually at the forefront of my mind. <br />
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<tr><td style="text-align: center;"><span style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><a href="http://www.sandeen.photography/" target="_blank"><img border="0" height="209" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_O2xxwgEv9qnv0Ud_ojtk4YZSorPAbgk226eNHxS3bI0BJGf4dpdh7lDg7v6aBWLlSPnTdp57IuYwPnbHbTN_CtlC-CEd5J6kA4lMuxyjVFGa3rMwTnsxYymgpTJSdQUDwEVeHRZT8uk/s1600/Ashley+Bench.jpg" width="320" /></a></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.sandeen.photography/" target="_blank">Ashley giving hell on bench. Photo by Ted Sandeen.</a></td></tr>
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With just three years of powerlifting training under my belt and only a handful of competitions, I’m still new to the sport But the parallels between life and lifting continue to amaze me.<br />
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Spending time watching lifters compete recently reminded me of a few recurring lessons I've picked up through lifting that are completely applicable to everyday life. And <b>since applying these "lessons" to my life outside the gym I've found more contentment and happiness.</b><br />
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<b><span style="color: purple;">It’s you vs. you.</span></b> I know that sounds like one of those cheesy lines your trainer feeds you but it is absolutely spot on. There is no minimum strength requirement for powerlifting meets. So that “I’m not strong enough” crap won’t cut it. Unless a qualifying total is required, <b>at any given meet you’ll find novices and experienced lifters alike sharing the platform</b>, some lifting 100 pounds, some lifting 600.<br />
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Sure, there are talented lifters who enter meets with the intent of winning their weight class and/or best lifter, but the majority of the lifters are simply trying to do their best and break their own personal records, winning is a bonus. </div>
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As counterintuitive as it sounds competing in powerlifting has helped me to let go of the constant competition I was having in my head with other women. Gone are the days of sizing ladies up to evaluate who's stronger, prettier, leaner, more successful, or happier. I managed to turn my focus inward and over time, what would have been jealousy for a stronger female has transformed into sincere happiness for their success. </div>
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I have realized there will always be someone stronger, faster, leaner with better technique. <b>That's not an excuse to stop striving for improvement but I did give myself permission to stop comparing</b>. At the end of the day, what others are doing is out of our control. Spend your time focused on progressing your own lifts and not how they stack up against everyone else's.<br />
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<tr><td style="text-align: center;"><span style="margin-left: auto; margin-right: auto;"><a href="http://www.sandeen.photography/" target="_blank"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicvSs1DU69elr1K4sY9dgxZF9gO2NbCk8Ng15mLl0h-btHREOYfindgQO3-FXlvQZ3tRjhFL7QDDh22CGMcLriFcpGEkuv3yCs25uocNVGKT0AnLrXX9FF_fV5q7rS9D2zhfipwWje4H8/s1600/Janis+Deadlift.jpg" width="400" /></a></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.sandeen.photography/" target="_blank">My amazing teammate, Janis attempted a world record deadlift of 460. Photography by Ted Sandeen</a></td></tr>
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<span style="color: purple;"><b>Effort is respected:</b></span> While talented and successful lifters get most of the spotlight, effort put in by beginners or weaker lifters (comparatively speaking, of course) does not go unnoticed. At the gym I train at, <a href="http://www.22barbell.com/">22nd Street Barbell</a>, a stay-at-home-mom focused on gaining strength (like me) is supported the same as elite level lifters with over a decade of experience. Of course the outcome of said effort will vary from person to person but ultimately <b>respect can be gained not just by the amount of weight you can lift but also by amount of effort you put in.</b><br />
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<b><span style="color: purple;">It’s not about what your body looks like but what it can do.</span></b> Short, tall, lean, thick, straight, curvy, broad, narrow, small, and big. While certain bodily portions may bode well for particular lifts, <b>you will find a variety of body types at a powerlifting meet. But more important than how your body looks, is what your body can do.</b> How much power, force and strength can it produce? I have yet to watch someone hit a big deadlift personal record only to bitch about cellulite on their thighs.<br />
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<tr><td style="text-align: center;"><span style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><a href="http://www.sandeen.photography/" target="_blank"><img border="0" height="209" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYjYeWruJ1XN96tMesx5yVXw8qYa2R_S9UULmwq07LrM5JOqEEpH6KES_3uvbVOBawqn4Go9dRTWNK1J8PlvkdI5uECCxLWsqJy8xz1tTpmE8G1kp_oHBxC_uXXuISo51CCF14LJSYSXI/s1600/web+size+group.jpg" width="320" /></a></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.sandeen.photography/" target="_blank">22nd Street barbell photo. Photo by Ted Sandeen</a></td></tr>
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<span style="color: purple;"><b>Pass it on.</b></span> Competing in powerlifting may be (mostly) an individual sport but the preparation to get there takes a village. Hand-offs, spotters, encouragement, and accountability are all ingredients to success. <b>As a whole, powerlifters are some of the most helpful people I’ve ever meet.</b> Regardless if you’ve just met them or known them for years lifters help other lifters. Need a spot? No problem! Have a question? They’ll offer help. Squats aren’t deep enough? They’ll tell you because they want you to succeed. (Even though that last one bites a bit).<br />
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See, a lot of the knowledge powerlifters have attained is from years of training, trial and error, and learning from other lifters. That knowledge is worth it's weight in gold! When you get a chance to absorb some of that knowledge, you take it! Months/years down the road when someone else needs it, you pass it on.<br />
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Last year, I bombed out of my first full power meet because I didn’t hit depth in any of my squat attempts. (Grab great squat tips <a href="http://www.unapologeticallypowerful.com/fail-proof-your-squat-with-these-three-variations/?aff=anniebrees" target="_blank">here</a>) I was heartbroken but it wasn’t long before not one but two highly respected lifters approached me with words of wisdom I’ll never forget that encouraged me to keep going. Others have done that for them, they did it for me and you bet your bottom dollar if/when I see someone in need of the support, I’ll be there to pass it on.<br />
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<b>Speaking of passing it on, </b>before becoming a certified personal trainer, my lifting was a bit of a crap shoot. I didn't know exactly what I was supposed to do- I had some previous lifting experience but how was my form? How much weight? How many reps? How many sets? For how many weeks? I was guessing and hoping for the best.</h4>
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Above all, I knew I wanted to become powerful and challenge myself in a way I found enjoyable (that last word is KEY, btw)</h4>
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Thankfully I was introduced to 22nd Street Barbell which opened my eyes to a whole new world (cue Aladdin theme) to women striving to become MORE not LESS. After meeting and watching some women perform on the platform, I knew I had to get in on THAT! </h4>
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Finding the resources to help you get stronger in person is great but I realize not everyone has access to such. The next best thing, in my opinion- Unapologetically Powerful. <u>Whether you want to actually compete or not </u>Unapologetically Powerful will help you find answers to all those questions I once had too (and more). Friends, JVB and Jen Sinkler have been in the trenches just like you and me. They've taken all they've learned on the platform and want to pass it on to you because they know strength is a game changer. Read more <a href="http://anniebrees.upowerful.hop.clickbank.net/" target="_blank">here.</a></h4>
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Anonymoushttp://www.blogger.com/profile/13587453125549160981noreply@blogger.com0tag:blogger.com,1999:blog-7610681830478869540.post-38180776982463198062015-08-11T08:20:00.000-07:002015-08-11T13:02:58.523-07:00Didn't See That Coming: 10 Surprising Things That Change When You Start Lifting<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: black; font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">If you know me, you know I’m a fan of the iron. Heavy, light, fast, slow, kettlebells, barbells, all the reps or just a few, I love any and all forms of strength training. </span></div>
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<span style="color: black; font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">I’ve spent the last few years gushing about the numerous benefits of strength training. Improve strength, confidence, bone mass, body composition overall badassery and so much more. What’s not to love? </span></div>
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<span style="color: black; font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">Like many, I started lifting as a way to improve my body composition but little did I know that I would change more than just my appearance. In addition to the the anticipated benefits, there were a handful of unexpected changes and pleasant surprises that popped up when I started lifting that </span><span style="color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: italic; vertical-align: baseline; white-space: pre-wrap;">no one told me about</span><span style="color: black; font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">, and after a quick check with my lady lifting friends, I’m not alone. </span></div>
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<span style="color: black; font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">Consider this list the inside scoop on what </span><span style="color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: italic; vertical-align: baseline; white-space: pre-wrap;">may </span><span style="color: black; font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">happen </span><span style="color: black; font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">when you start lifting. You know, the type of stuff only your best girlfriends will tell you. I got your back, girl. </span></div>
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<span style="font-family: Arial; font-size: 14.666666666666666px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="color: purple;">Lean, mean, fighting machine? </span></span><span style="color: black; font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">If you don’t have any actual sparring skills, don’t worry. It seems that having a muscular build is enough alone for people to assume you could kick their butts. Despite having a pleasant demeanor and never having been in a physical altercation, I’ve heard, “I wouldn’t want to make you angry.” enough to think I’m the next UFC middleweight champion. </span></div>
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<span style="color: black; font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">World record holder and teammate, Janis Finkelman, had a similar experience </span><span style="color: black; font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">recently in Target. I feel you Janis, I feel you.</span><br />
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<a href="https://instagram.com/p/6Ls0wyAPDZ/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_top">Seriously. If you need someone to fight for you, don't pick the jacked person. Pick the skilled person. I get this pretty constantly. If anyone ever saw me try to strike someone/something they would crack up.</a></div>
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A video posted by Janis Babyeater Finkelman (@babyeaterlifts) on <time datetime="2015-08-10T00:31:12+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Aug 9, 2015 at 5:31pm PDT</time></div>
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<span style="color: purple;"><span style="font-family: Arial; font-size: 14.666666666666666px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Your waist is small and your curves are kickin’</span><span style="font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;"> </span></span><span style="font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">A decrease in body fat and an increase in muscle mass may cause things to….well, shift. As my fitpro friend, </span><a href="http://www.amydix.com/" style="color: #2288bb; text-decoration: none;"><span style="color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Amy Dix</span></a><span style="font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;"> notes since lifting heavier, “My waist is smaller but my thighs are thicker. This makes shopping for jeans, literally a pain in the butt.” </span></div>
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<span style="font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">(To which I responded with, “Why are you wearing jeans, anyways?” #leggingsAREpants)</span></div>
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<span style="font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">But seriously, if this happens, I’d be willing to bet it also means your squat and/or deadlift are also growing, which is a great thing. Besides, jeans that fit perfectly off the rack are hard to find no matter what your shape is. So don’t fret. Find yourself a good tailor (or enjoy spandex everyday like I do) and keep it moving. </span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaZzjGhzoZ6dv6YviAZajOGkrFg2R_nt0vViNrjmIHsYRzqoqSCzzyLODsbbPTwxk26iSoZEI1nG6hoeT4N7J1c3qe1DLFzl1krgrrmNja4xL_pDn_Kv5wKmtftjSxjm9TmLaO9lnKGtY/s1600/IMG_9900.JPG" imageanchor="1" style="clear: right; color: #2288bb; margin-bottom: 1em; margin-left: auto; margin-right: auto; text-decoration: none;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaZzjGhzoZ6dv6YviAZajOGkrFg2R_nt0vViNrjmIHsYRzqoqSCzzyLODsbbPTwxk26iSoZEI1nG6hoeT4N7J1c3qe1DLFzl1krgrrmNja4xL_pDn_Kv5wKmtftjSxjm9TmLaO9lnKGtY/s320/IMG_9900.JPG" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; padding: 0px; position: relative;" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12px; text-align: center;">I actually took this selfie to show my friends how hard<br />
I was "working" but I think it highlights the black hole nicely. </td></tr>
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<span style="font-family: Arial; font-size: 14.666666666666666px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="color: purple;">It’s the pits </span></span><span style="font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">Lifting isn’t the pits but shaving your pits may become more difficult. Between more pronounced pectorals and a developing lat, I’ve been left with a bit of a black hole in the underarm area when I raise my hands overhead (see photo to the right). </span></div>
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<span style="font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">The only workaround I’ve found effective for shaving is to awkwardly push my elbow into the side of the shower while simultaneously protecting my scapula in an effort to expand the surface area. I’m totally open to suggestions because at this rate, I may dislocate something or go full blown Euro style. </span></div>
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<span style="font-family: Arial; font-size: 14.666666666666666px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="color: purple;">Can you open this? </span></span><span style="font-family: Arial; font-size: 14.666666666666666px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">Of course most people don’t start lifting with the sole intent to improve grip strength but thanks to deadlifts and pull ups, pickle jars, jams, or screw top beers are no match for your grip. Toss out those ugly rubber gripper thingies because you’re a do-it-yourselfer now! </span></div>
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<span style="font-family: Arial; font-size: 14.666666666666666px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="color: purple;">Forearms</span></span><span style="font-family: Arial; font-size: 14.666666666666666px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">Speaking of grip strength, you can also add it’s cohort, jacked forearms to the list of unexpected surprises that arose from lifting. I never thought I could have such a fond admiration for strong….forearms. But now I find myself clenching my fist and slowly rotating my wrist to highlight the definition. While others are mirin big biceps and glutes, I’m checking out forearms veins. I didn’t see that coming….ever. Who am I? </span></div>
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<span style="font-family: Arial; font-size: 14.666666666666666px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="color: purple;">Flex appeal</span></span><span style="font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;"> Go ahead and just plan on spending an extra five to ten minutes in the morning in front of the mirror because, muscles. Even just the slightest definition in a bicep, tricep or quad will have you flexing in the mirror all googly eyed like the first time I saw Ian Ziering as Steve Slater on 90210. </span></div>
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<span style="font-family: Arial; font-size: 14.666666666666666px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="color: purple;">Don’t worry mom </span></span><span style="font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">If your mom is anything like my mom, she’s going to worry about your safety while lifting. After showing my mom some photos of my male teammates at <a href="http://www.22barbell.com/" style="color: #2288bb; text-decoration: none;" target="_blank">22nd Street Barbell </a>lifting she asked, “Do you feel safe down there with </span><span style="font-family: Arial; font-size: 14.666666666666666px; font-style: italic; vertical-align: baseline; white-space: pre-wrap;">those</span><span style="font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;"> men?” “Those men” of course had beard and tattoos that would rival some of the best at Sturgis which made her a little uneasy. I assured her, they were cool and I was fine. </span></div>
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<span style="font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">Teammate and fitpro, <a href="http://muscleforthejourney.com/" style="color: #2288bb; text-decoration: none;" target="_blank">Bridget Smith’s</a> mom also expressed concern that she might get injured. Look, you and I both know that safety, injuries (knock on wood) or accidentally getting too big aren’t anything to stress about, but mom’s worry. It’s in their nature. I’ve had great success with slowly dropping lifting nuggets in small doses over the course of a few months. Before you know it, they’ll be asking you to flex for their friends. (No really, my mom would ask me to do this. Totally weird, right?) </span></div>
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<span style="font-family: Arial; font-size: 14.666666666666666px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="color: purple;">Wanna wrestle? </span></span><span style="font-family: Arial; font-size: 14.666666666666666px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">Next to fighting (see item #1) it’s also assumed that you’re good at wrestling. Arm, leg or full contact on the mat style, it doesn’t really matter. People will want to wrestle you. I think it’s a compliment and if you can somehow wrangle winning some money out of it, more power to you. </span></div>
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<span style="font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">Just FYI, I am undefeated in leg wrestling so you could say things are getting pretty serious. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ2EoNJtS5VmSLlV_-jf1nzrdnXmmDegTBgerENpc_sAJrC8c2XLgV4NO5ePpcCubptdHft085i0-n6vCpZ9wNrdoA7IpX0i6lJD0__4uROIsFO1wuwQpgpFXudDwIchvu8h-obbcnMPg/s1600/Independant+woman+cartoon.jpg" imageanchor="1" style="clear: left; color: #2288bb; float: left; margin-bottom: 1em; margin-right: 1em; text-decoration: none;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ2EoNJtS5VmSLlV_-jf1nzrdnXmmDegTBgerENpc_sAJrC8c2XLgV4NO5ePpcCubptdHft085i0-n6vCpZ9wNrdoA7IpX0i6lJD0__4uROIsFO1wuwQpgpFXudDwIchvu8h-obbcnMPg/s1600/Independant+woman+cartoon.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-color: white; background-position: initial initial; background-repeat: initial initial; border: 1px solid rgb(238, 238, 238); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" /></a><span style="color: purple;"><span style="font-family: Arial; font-size: 14.666666666666666px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Miss independent</span><span style="font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;"> </span></span><span style="font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">You know all those things you had to wait to do until you had help? Things like carry ice melt, put the jug on the water cooler, or haul luggage downstairs and into the car? Not anymore. Thanks to increased strength and confidence, those are one woman jobs now. (If you want them to be. Wink, wink) </span></div>
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<span style="font-family: Arial; font-size: 14.666666666666666px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="color: purple;">Ride or die chicks</span></span><span style="font-family: Arial; font-size: 14.666666666666666px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">I didn’t start lifting with the intent of meeting new friends but that didn’t stop it from happening. Some really great connections have sparked from a simple, “Can I work in with you?” and to my pleasant surprise, some of those ladies have become close friends. They don’t judge you wearing spandex all day, everyday or you constant need for food and water. They get you. </span></div>
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<b>Your turn: What pleasant surprise and unexpected changes have you noticed since you began lifting?</b></div>
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Anonymoushttp://www.blogger.com/profile/13587453125549160981noreply@blogger.com1tag:blogger.com,1999:blog-7610681830478869540.post-84508638276319234772015-07-20T12:45:00.002-07:002015-07-20T12:52:05.931-07:00Challenges: Great or Gimmick?Squat challenge, yoga challenge, push up challenge, core challenge, burpee challenge, running challenge, flossing your teeth challenge. <br />
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I'm teasing about the last one, although it's not a bad idea. <br />
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Fitness challenges are a series of daily events focusing on improvement a specific movement, typically lasting 30 days and they are H-O-T hot right now. It doesn't stop at fitness either, popular diet and supplement companies are also jumping on the challenge train. <br />
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Social media has provided a wonderful platform for these challenges, utilizing hashtags like #30daysofyoga and #30dayfitnesschallenge to drum up excitement and connect participants for additional support.<br />
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Fitness challenges have been a frequent topic of conversation between my colleagues, Jen (<a href="http://www.mamalionstrong.com/" target="_blank">Mama Lion Strong</a>) and Lauren (<a href="http://www.momsdonedieting.com/" target="_blank">Moms Done Dieting</a>). Are they just a gimmick or a great way to dip your toe in the fitness waters? The answer is, just like most things in the fitness world, it depends.<br />
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Here are five items to consider before beginning your next challenge. <br />
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<span style="background-color: white;"><span style="color: purple;"><b>Habit forming? </b></span></span>Turns out 21 days to form a habit philosophy is a bit of a myth. A Study out of London actually concluded that <b>it can take anywhere from 18 to 254 days to turn a task into a habit</b>. In other words, jumping into a 30 day challenge may be a great way to get started with a routine but it may not be long enough to form a habit. The good news is, you always have the authority to adjust any challenge to meet your needs. If you feel like you need more time practicing a task for it to become a habit, go for it! <br />
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<b>Bonus points: <a href="https://vimeo.com/127534773" target="_blank">Watch this short video from Habitry founder, Coach SteveO</a>. </b></div>
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<span style="background-color: white;"><span style="color: purple; font-weight: bold;">Have a plan for day 31: </span>A</span><span style="background-color: white;">rm yourself with a post challenge plan of attack to help ensure that your efforts don't go to waste. Just like we don't brush our teeth for 30 days, take the next month off, and expect continued dental health, movement and health habits are something to practice consistently, challenge or not. </span><br />
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<b><span style="color: purple;">Perfect bum in 30 days:</span></b> Can you expect results upon completion of your challenge? It depends. It depends on a lot of factors including, but not limited to:<br />
<ul>
<li>The purpose of the challenge</li>
<li>Your strength and conditioning when starting the challenge</li>
<li>Your previous experience relevant to the challenge </li>
<li>How consistent you are participating in the challenge</li>
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Can you expect to <i>see</i> a shapely bum after 30 days of squats? Probably not. Change, especially in body composition, takes time, consistency and lots of patience. So if you don't look any different post challenge, don't throw in the towel. Do anything for 30(ish) days and I'm confident you will likely experience important improvements elsewhere, weather it be in mobility, strength or conditioning. </div>
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<b style="color: purple;">Mindset matters: </b>If your approach to any challenge is, "I've just gotta get through this." you might want to consider dialing back the task to consist more sustainable actions. Sure, testing your mental and physical strength with more extreme measures can be fun from time to time. But if long term, sustainable results are what you're after, you might be better off selecting challenges and activities you can maintain beyond the length of three or four weeks. <br />
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<b style="color: purple;">One size does not fit all: </b>Instead of approaching challenges with a "comply or die" attitude, think of them as guides. Find a move too easy or difficult? Adjust as needed. Miss a day? Pick up where you left off. You won't end up on fitness challenge jail, I promise. <br />
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Are fitness challenges a great idea or a or just a gimmick? When used appropriately, challenges can be a great way to start or spice up a routine. In addition to the physical benefits, challenges typically also come with built in community support. Connect with others following the same challenge to stay accountable and find support. Just don't be misled into thinking they're an easy cure-all to your fitness challenges. <br />
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References:<br />
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<span style="background-color: #f2f2f2; font-family: 'Open Sans', 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 21px; text-indent: -28px;">Lally, Phillippa, Cornelia H. M. Van Jaarsveld, Henry W. W. Potts, and Jane Wardle. "How Are Habits Formed: Modelling Habit Formation in the Real World." </span><i style="box-sizing: border-box; font-family: 'Open Sans', 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 21px; text-indent: -28px;">Eur. J. Soc. Psychol. European Journal of Social Psychology</i><span style="background-color: #f2f2f2; font-family: 'Open Sans', 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 21px; text-indent: -28px;"> 40.6 (2009): 998-1009. Web.</span><br />
<br />Anonymoushttp://www.blogger.com/profile/13587453125549160981noreply@blogger.com0tag:blogger.com,1999:blog-7610681830478869540.post-16043392171518482042015-06-14T08:14:00.001-07:002015-06-14T08:14:13.974-07:00Are You Swimsuit Ready?Summer is here and with a rise in temperature comes weekends on the water, nights at the ball field, and tan lines. A season typically known for its carefree vibe, the warm summer sunshine has a way of lifting spirits even after the gloomiest winters.<br /><br />The increase in heat also means a decrease in clothing. Shorts, tank-tops, and swimsuits are commonplace come summertime, and while they are a great way to keep cool, baring even modest amounts of skin can leave some feeling overexposed, anxious, and self conscious.<div>
<br />Quickly scan any newsstand and you are sure to read headlines appealing to the readers’ insecurities by promising new diets to get you “ready for summer” and exercises aimed at helping you get a “perfect swimsuit body”. Not only are those headlines often totally bogus but many (although, not all) are also full of intense and restrictive regimes which often yield unsustainable results. Not to mention, if you have a body (you do), and you wish to wear a swimsuit, <b><u>you are swimsuit ready right now, as is.</u></b><br />Despite what the magazine and retail industries want you to think, approval or permission from the media and/or general public is not needed to wear one. Simply put, <b>if you want to wear one, do. If not, that is cool too. </b><div>
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Before you drop your next paycheck on a insta-fix claiming to cure your “imperfections”, consider that cure may not be about changing your body but more about changing your mindset. <div>
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I've owned one bikini in my life and can distinctly remember the two times I wore it. I wore it once on a girls trip to Mexico because of tan lines. The other time was on my honeymoon because I knew I wouldn't run in to anyone I knew. </div>
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I remember driving in the car years ago with my husband and he inquired about why I wouldn't consider wearing a bikini again. My list of reasons included reasons like... I was approaching "that age" where a woman probably shouldn't wear one, I have cellulite, varicose veins, stretch marks, and of course, no six pack. Clearly my body wasn't bikini ready. </div>
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Or was it?</div>
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<b>That was eight years ago. </b></div>
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Fast forward to today. At 32, I'm still approaching "that age" where a woman shouldn't wear a bikini (whatever the f*** that means?), I still have cellulite, varicose veins, stretch marks and no six pack. </div>
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But I today I also have something else.........</div>
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A two piece. </div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw4dReXWazuwLD5_uNT7TG91-ZGEi_2XTVHMX-1Gyn5fHaJQYLnNHWPWlQ2IHdeSSuBNsFMNRqXSdzBINep7PsNv7XltcRbFyR6XLIJYY4X-eu5slWxvNTf2FMvLYODvseQR8p5GO-5JA/s1600/Swimsuit.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw4dReXWazuwLD5_uNT7TG91-ZGEi_2XTVHMX-1Gyn5fHaJQYLnNHWPWlQ2IHdeSSuBNsFMNRqXSdzBINep7PsNv7XltcRbFyR6XLIJYY4X-eu5slWxvNTf2FMvLYODvseQR8p5GO-5JA/s400/Swimsuit.jpeg" width="398" /></a></td></tr>
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That's right. I'm giving a big 'ole double bird to my so-called imperfections and.....it feels fantastic! </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEDnJ3aNAQg5EJ8__5g2fXzDyRU7_VZQuO0MwbdRlPvJG4h4qUZZue0QJcEzrDbdq7zD1jbtsvr3jXv3WI477ClvXi8QEq_5AK0A-taXtIeizi9q_HmyfcyAjMAZeie8pft8O-nZP9fYM/s1600/rose-gives-finger.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEDnJ3aNAQg5EJ8__5g2fXzDyRU7_VZQuO0MwbdRlPvJG4h4qUZZue0QJcEzrDbdq7zD1jbtsvr3jXv3WI477ClvXi8QEq_5AK0A-taXtIeizi9q_HmyfcyAjMAZeie8pft8O-nZP9fYM/s400/rose-gives-finger.gif" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"> Ross' "secret language"</td></tr>
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If I had chosen to wait until I had a body that met my former expectations, I'd still be waiting...possibly forever. At almost a quarter of my life, eight years is just way too long to spend feeling limited by my expectations. </div>
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Yea, all the stuff I'm not crazy about is still there but I've chosen to shine the spot light on what I love about my body and, maybe more importantly, what my body can do. Today, all those "flaws" don't ruffle my feathers anymore than a chipped nail or curls that fall flat. It's just no....big.....deal. </div>
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This mindset shift didn't exactly happen over night but I've realized that sometimes it's necessary to change how we <i>see</i> before we can change how we <i>look. </i></div>
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Anonymoushttp://www.blogger.com/profile/13587453125549160981noreply@blogger.com1tag:blogger.com,1999:blog-7610681830478869540.post-11605571380370788842015-05-26T16:43:00.001-07:002015-05-26T16:48:49.263-07:00Exercise Is About More Than A Pretty Body <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">My husband was out for the night and I always have trouble sleeping when he’s gone. It was approaching 12am, well past my regular bedtime of 10pm, when I caught myself mesmerized by an infomercial for a fitness program. </span></div>
<b id="docs-internal-guid-4b26ea92-9199-7fe9-6969-27f8d99d2a72" style="font-weight: normal;"><br /></b>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">With highly energetic speakers, flashy graphics, and enticing claims, I could totally see why one would be interested in their product. I was interested too, but a recurring message really turned me off. That message was that exercises’ primary intended purpose is to change the way you look. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Phrases like, “...fat-burning exercises help carve out a leaner, stronger physique.” and “Do it during the last 3 days of (enter product name here) for mind-blowing "after" pictures.” plagued the infomercial. Never mind the other million benefits of exercise. </span></div>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="clear: right; float: right; margin-bottom: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwlT_gCqwx1dpZHRbmu1Q4B-1N0pWOOwitxMDho8q_3gRR660M9iemYKclDmduFJ3j9AyvH2QPDDYcD7pMRGPac4uKkTJkF7L3kGV1g2lk_kcs6qjipgqkV0blWPe5g-27SD5IHVaXaiY/s1600/Health.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwlT_gCqwx1dpZHRbmu1Q4B-1N0pWOOwitxMDho8q_3gRR660M9iemYKclDmduFJ3j9AyvH2QPDDYcD7pMRGPac4uKkTJkF7L3kGV1g2lk_kcs6qjipgqkV0blWPe5g-27SD5IHVaXaiY/s400/Health.png" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Wouldn't it be great to read headlines like these too?</td></tr>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">This appearance focused marketing approach is all over the fitness industry. A quick online search of popular women’s health and fitness magazines article titles rendered results like, “The Surfer Body Workout” and “This Move Will Make Your Legs Look Sexier In Skirts”. The actual content of each article had great share worthy information but the underlying message, similar to the infomercial, suggested yet again that the primary intended purpose of exercise is to change the way you look. </span></div>
<b style="font-weight: normal;"></b><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Even a group exercise class I used to teach had a name that implied this same message. “Body Sculpt”. Where members come to sculpt their body, yea? I suppose “Resistance training for people who want to prevent osteoporosis and improve mood” doesn’t roll off the tongue as nicely, although that’s what it was. Nonetheless, it was a great class. (Of course it was, I taught it. Wink, wink.) </span></div>
<b style="font-weight: normal;"></b><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Aspiring to change your appearance is what often drives many individuals to partake in a routine in the first place. In fact, that’s exactly what drove me back into the gym after a year long hiatus. I have absolutely no problem whatsoever with using exercise to chase sculpted shoulders, or drop weight so you can fit into a favorite pair of jeans as I too once wanted to lose weight and improve my body composition. But </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>the hugely disproportionate manner in which the fitness industry and media values exercises’ ability to change our appearance as opposed to our health, leaves me unsettled. </b></span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The message seems to be that exercise, is intended to make you look like (enter preferred body type here). Whether you’re an aspiring bodybuilder or someone who just wants thinner thighs, there is an exercise program out there promising they can change your body. In fact, you might be hard pressed to find an exercise program that doesn’t use an idealized body type as a cornerstone of their marketing. After all, fit looking, toned bodies seem to be what sells. </span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiVXRvKNCk3UqDiG0R-OdqGQneHls5QLWAzrNk0v-Z2EJV4uSRHP-hj1tM_CjxACQBXgq8BBUurBXigi6E755zGznj3M1q1lOTGnb7jJeJEVvYAB3_SVFEbp23W5ENcqrjUKsGQSmscz0/s1600/The+Purpose+of+Exercise.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiVXRvKNCk3UqDiG0R-OdqGQneHls5QLWAzrNk0v-Z2EJV4uSRHP-hj1tM_CjxACQBXgq8BBUurBXigi6E755zGznj3M1q1lOTGnb7jJeJEVvYAB3_SVFEbp23W5ENcqrjUKsGQSmscz0/s400/The+Purpose+of+Exercise.png" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I can't help but feel that where we place value is out of balance.</td></tr>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">What happens if you take up exercising and don’t see any physical changes? Or if an individual never reaches similar proportions of the idealized body? That’s typically when disappointment sets in, as many individuals often feel like their efforts in the gym have been for nothing thus leaving them feeling like a failure. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">But it’s not for nothing as change and progress aren’t always visible to the eye. </span></div>
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<div dir="ltr" style="margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; line-height: 1.38; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>When we only value exercises’ ability to change how we look and use appearance as the measuring stick we do a huge disservice to the other numerous health benefits exercise offers. </b></span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; line-height: 1.38; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The benefits of exercise shouldn't play second fiddle to appearance, especially in a country where diseases like Type II diabetes, depression and high blood pressure are commonplace. </span></div>
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<span style="font-family: Arial; font-size: 15px; line-height: 1.38; white-space: pre-wrap;">Regular exercise helps improves the quality and quantity of life, decreases likelihood of developing various diseases, and aids in supporting mental health. <b>Chances are if you’ve been participating in regular activity, of any kind, for awhile you’ve likely experienced one or more of the many benefits of exercise</b> listed below. (Note NONE of these have anything to do with physical appearance) </span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Improves your chances of living longer and living healthier</span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Helps protect you from developing heart disease and stroke or its precursors, high blood pressure and undesirable blood lipid patterns</span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Helps protect you from developing certain cancers, including colon and breast cancer, and possibly lung and endometrial (uterine lining) cancer</span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Helps prevent type 2 diabetes</span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Helps prevent osteoporosis</span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Reduces the risk of falling among older adults</span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">improves cognitive function among older adults</span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Relieves symptoms of depression and </span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Relieves symptoms of anxiety </span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Improves mood</span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Improves heart-lung and muscle fitness</span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Improves sleep</span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Bragging about improved sleep and lowered blood pressure may not be perceived as sexy of a tag line as a photo of someone who dropped 10% body fat, but it should be. Before and after photos highlighting defined muscles and lean limbs is fine but I would be more impressed with a before and after of improved blood lab results or photo showing how increased activity has elevated their quality of life. That’s the stuff that really matters. Isn’t it? </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Wouldn’t it be great to live in a culture where improvements in health were celebrated as much, if not more than improvements in appearance? </b></span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Regardless if it's a six pack, better sleep (or both) that's motivating you to move, remember there is more to health than what meets the eye. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I don’t expect to see magazine headlines and infomercials ceasing all mention of appearances completely, although that would be totally awesome. But, I would love to hear about how you have benefited from exercise in ways that have nothing to do with your looks. Leave a comment below! </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Resources: </span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: #f2f2f2; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">"The Benefits of Physical Activity." </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The Nutrition Source</span><span style="background-color: #f2f2f2; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. N.p., n.d. Web. 26 May 2015. <http://www.hsph.harvard.edu/nutritionsource/staying-active-full-story/>.</span></div>
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Anonymoushttp://www.blogger.com/profile/13587453125549160981noreply@blogger.com3tag:blogger.com,1999:blog-7610681830478869540.post-73007821514794978422015-05-07T13:54:00.002-07:002015-05-07T14:31:06.598-07:00More Than A Mother?<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I spent the past weekend in Kansas City at the Fitness Summit mingling with some of the top fitness experts in the industry. I picked the brains of my favorite trainers, made new connections with people all over the world, and even learned some new movements to try with clients. It was Heaven. </span></div>
<b id="docs-internal-guid-b8e558b9-301d-288f-874e-c56f0ef0ef5a" style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Before the trip, I had daydreams of how much fun the networking opportunity would be. But as a stay-at-home-mom who has been away from the professional atmosphere for the last six years, I couldn’t help but feel a little uncomfortable introducing myself to others. And come game time, when people inquired about “what I do”, I came back to one phrase over and over again. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsT0mbIoj_XEjNFi7xp-nKq3sdczb9EIw5W_dHBOxJNdeiveFm3rnkzAaweKa2dFWf788UAxOw6w2YKaRDwnu97ZlWNcro8byieU2Mx7uN60EK1oMZoJ6VT37oT_pPjzV1PmiqHM2Ly8c/s1600/brees38-bw.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsT0mbIoj_XEjNFi7xp-nKq3sdczb9EIw5W_dHBOxJNdeiveFm3rnkzAaweKa2dFWf788UAxOw6w2YKaRDwnu97ZlWNcro8byieU2Mx7uN60EK1oMZoJ6VT37oT_pPjzV1PmiqHM2Ly8c/s400/brees38-bw.jpg" width="400" /></a></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I couldn’t help myself. Each time I opened my mouth those words just escaped like a preschooler in Target when they see the toy aisle (which should be avoided at all costs to reduce the likelihood of a tantrum, by the way). Here I was at a professional event and I’m struggling to lead with my profession. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A few weeks ago, I was at a powerlifting meet chatting with the owner of </span><a href="http://www.22barbell.com/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">22nd Street barbell</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, Wes Keith. Wes was discussing two contrasting gyms in the area. One of which was a powerlifting gym, the other was a commercial gym where, “moms” go. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Immediately, I responded with, “Hey! What are you saying about moms?”. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Straight faced, Wes looked at me and said, “You’re not a mom, you’re a powerlifter.” </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> As odd as it may sound, I took that as an outstanding compliment. </span></div>
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<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I have an identity beyond motherhood? My mind was blown. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I am first and foremost a mother. I wear that badge with pride. I’m grateful to stay at home with my children, and my family comes before anything else, but that’s only a part of my story. I’m also a personal trainer and a powerlifter (among many other things). And while the amount of hours I work as a personal trainer may only add up to a part time job, it’s definitely not a part time passion. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Regardless of your parental status, activity preference, hobby selection, or profession of choice, everyone deserves to find an outlet that feeds your soul. Lifting, training, and helping others have done just that for me, in a way folding laundry and blowing bubbles doesn’t. Which is why you’ll find my social media channels hoppin’ but my laundry room a disaster. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Being a powerlifter and trainer has become an alter ego of sorts. And this alter ego has allowed me to channel characteristics that have completely spilled over into other areas of my life, benefiting myself and my family greatly. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">When I’m in the gym, I’m not a powerlifting mom. I’m a powerlifter. I’m not strong for a mom. I’m just strong. I’m not committed for woman with a family. I’m just committed. I don’t use motherhood as a justification for failures, shortcoming or the reason for my success. Besides, my family and teammates wouldn’t allow that anyways. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Somewhere in the midst of popping out babies I began to hang my hat solely on being a mother. </span><span style="font-family: Arial; font-size: 15px; line-height: 1.38; white-space: pre-wrap;">Clearly, I have some work to do in dropping the motherhood crutch at professional events as</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">being a mother is a part of me, albeit a big part of me, but it’s not all of me. The balance between motherhood and fitness has brought out the best in me that one alone, can not. </span></div>
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<span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">So, do I consider myself more than a mother? I’d like to think I am a mother </span><span style="font-family: Arial; font-size: 15px; font-style: italic; vertical-align: baseline; white-space: pre-wrap;">and more</span><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">. </span><br />
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<span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"><b>Have you ever felt like you lost your identity in motherhood? How did you get it back?</b></span></div>
Anonymoushttp://www.blogger.com/profile/13587453125549160981noreply@blogger.com1tag:blogger.com,1999:blog-7610681830478869540.post-16407234875652825952015-04-10T11:43:00.000-07:002015-04-10T11:52:43.611-07:00Inspiring Change In Others<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">People often inquire about how they can encourage their spouse, parent, sibling or friend to make some changes. </span></div>
<b id="docs-internal-guid-4c0834e2-a49c-d036-f044-48fc49885deb" style="font-weight: normal;"><br /></b>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">When individuals experience success working towards goals it's not uncommon for them to want to share the benefits of their new found lifestyle by motivating others. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">While this desire to inspire others is honorable and usually stemming from a place full of good intentions, it's also important to remember that the process of change has many stages. Furthermore, some people may not be interested or ready for change. And that's totally A-o.k.. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The Transtheoretical Model of Behavior Change (TTM) was developed by James O. Prochaska in 1977 and I love the way </span><a href="http://habitry.com/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Habitry</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> founder, </span><a href="http://habitry.com/blog/?author=5521d77ee4b09eb81bf835f2" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Coach Stevo</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, describes the various stages of change behavior in his article, “</span><a href="http://coachstevo.com/wp-content/uploads/2014/01/No-Excuses.jpg" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">No Excuses</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">”. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1. Pre-contemplation - “Shut up, I’m all good.”</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2. Contemplation - “OK, maybe I’m not all good.”</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3. Preparation - “Yeah, I’m thinking about getting better.”</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4. Action - “I’m doing what I need to do to get better, dammit.”</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">5. Maintenance - “I’m better, but still working at it.”</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">6. Termination - “I’m pretty good and man, was I fooling myself back then.”</span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">So while you may be working on stage five or six. Your friend/spouse/sibling maybe hanging out in stage one, two or three. But behavior doesn't actually change until stage four. </span></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin9waHxt8cVPdWZD1dvertt06MeJdlXMbd75PPnXZtlBEDhyC3E44rQRkIDIl48pyx8AKAz9F3hBasN9OYbXy9jJnP7yuqvNFx2LGhL7jRFW1OO7ymRSVgfWH-Od_ArnzN6_8HNh-yK7A/s1600/0ea9b84741b26930e6415220c3e6261e.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin9waHxt8cVPdWZD1dvertt06MeJdlXMbd75PPnXZtlBEDhyC3E44rQRkIDIl48pyx8AKAz9F3hBasN9OYbXy9jJnP7yuqvNFx2LGhL7jRFW1OO7ymRSVgfWH-Od_ArnzN6_8HNh-yK7A/s1600/0ea9b84741b26930e6415220c3e6261e.jpg" height="320" width="212" /></a><b style="font-weight: normal;"><br /></b>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Jumping in to help someone before they're ready can sometimes feel like a proposal on the first date. Totally overwhelming and usually unwelcomed. Slow down, Killer. Slow down. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">You and I both know that forcing someone into behavior change is a sure fire ride in the fast lane to broken commitments, lack luster results, hurt feelings and sometimes even damaged relationships. (From personal experience, I’d recommend that spouses tread lightly. Very, very lightly. Wink, wink.) </span></div>
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<span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">So what’s a well-intentioned friend to do when you want to help foster change in someone else? Be the change you wish to see in others. Be patient. Be positive. And should that stage four day come, be there with open arms to help. </span><br />
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<span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">For additional (and amazing) reading on behavior change and motivating others, check out <a href="http://habity.com/">Habity.com</a>. </span>Anonymoushttp://www.blogger.com/profile/13587453125549160981noreply@blogger.com0tag:blogger.com,1999:blog-7610681830478869540.post-52641544940313239882015-03-01T06:34:00.001-08:002015-03-01T06:44:44.508-08:00You Don't Need Another Meal Plan Last week, I sat in my living room with a good friend discussing exactly what was included in the new program, <a href="http://www.mamalionstrong.com/healthy-habits-happy-moms/">Healthy Habits for Happy Moms</a>, that I’m co-coaching with <a href="http://www.mamalionstrong.com/">Mama Lion Strong</a> and <a href="https://www.facebook.com/momsdonedieting?fref=nf">Moms Done Dieting</a>. My friend was curious to know if…<br />
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...there was a meal plan included?<br />
...there was a grocery list?<br />
...I will tell her what to eat? <br />
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Asking questions like these have become fairly standard when buying a product of the fitness industry. In addition to answering questions about our new program, I’m often <u>grilled</u> about food in regards to my personal training services when meeting with potential clients (pun always intended). <br />
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In either case, the short answer to these questions is no. <br />
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No meal plan. No grocery list. And no, I will not tell you what to eat. <br />
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My friend sat in the rocking chair across from me with a look on her face that read, “What the hell? How does that work?” and finally said, “But...I need a plan to follow.” <br />
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I explained,<span style="background-color: white;"><span style="color: purple;"> “The only plan you need is the one you can stick to, and you know enough about food to start making better choices.” </span>Now, that's not to say I wouldn't help my friend, because I would. I'd be happy to help anyone in need. I just don't think forking over the </span>umpteenth meal plan is the solution. <br />
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And to all of you looking for the perfect meal plan, diet or weight loss nutrition program, I’d tell you the same thing. In case you missed it, here it is again….<br />
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<span style="background-color: white;">The only plan you need is the one you can stick to, and you know enough about food to start making better choices.</span><br />
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Let that sink in for a minute. <br />
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<b><u>For the average Jane or Joe, when it comes to food selection, most people don’t need more education, they need<span style="color: red;"> more confidence. </span></u></b><br />
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In an article for the Huffington Post, “<a href="http://www.huffingtonpost.ca/marci-warhaftnadler/diet-food_b_5462611.html">You Know How to Eat, You Don't Need a Diet Company to Tell You</a>”, author Marci Warhaft-Nadler says, “After years of being told that we don't know how to eat, we've actually started to believe it. This makes us completely vulnerable and therefore prime targets for any new diet plan or product that come our way.”<br />
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As consumers, we’ve lost faith in ourselves.<br />
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And I get why. No carb, low carb, high protein, vegan, paleo, grass-fed, organic, raw, low sugar, low fat, low sodium, high fiber, fat free, sugar free, caffeine free, preservative free, macros, calories, whole foods, good fats, bad, fats, GMOs, whole grains, simple sugars…..<br />
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It’s overwhelming, isn’t it? <br />
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While living in the information age has allowed us to quickly gain access to important nutrition information it’s also left many of us feeling incapable of making appropriate diet selections for ourselves. Gertrude Stein once said, “Everybody gets so much information all day long that they lose their common sense.” <br />
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Common sense. </div>
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<tr><td class="tr-caption" style="text-align: center;">Go Kaleo's flow chart is a great no nonsense tool</td></tr>
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If I put you in a grocery store and told you to buy foods you believed support a healthy and balanced diet. I am certain all of your carts would look a little different, but I’d be willing to bet that most of you would come back with a pretty rad looking cart filled mostly with awesome foods. <br />
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Or if I said cook a healthy and balanced dinner for your partner/spouse. I’d be willing to bet that most of you would cook something pretty amazing. <br />
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Sure, you may get a little tripped up when selecting “the best” peanut butter because <i>there are </i>approximately five million peanut butter choices and the hundreds of various yogurt styles and flavors is sure to leave your head spinning. <br />
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That’s okay. Don’t try to major in the minors by getting caught up in the finer details just yet. Make the best selection you can with the knowledge you have and chalk the rest up to trial and error. <br />
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And yea, this approach <i><u>is</u></i> simple but not necessarily easy. Change, any change regardless of how simple can be difficult but I assure you, you don’t need to have all the answers to start. <br />
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Think of your first day at a brand new job. You didn’t know everything right away. All you really needed to know is, where is the bathroom, when is lunch, and what day do you get paid. You know, the <i>really important</i> things. The rest of the knowledge you acquire as needed. A reasonable approach to building your personal nutrition plan shouldn’t be any different. <br />
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Of course, there are situations where the aid and knowledge of a Registered Dietician or Nutritionist is an absolute must. In addition, individuals looking to change their body composition, improve performance, address medical concerns, etc will most likely require a more detailed discussion in regards to the breakdown of their diet but the average Jane/Joe looking to follow a healthy, balanced diet and maybe even lose a few pounds doesn’t need more knowledge but rather a boost in confidence and autonomy over their food selection. <br />
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I don’t want to hand anyone a fish when I can teach them to fish for themselves. And while there are a growing number of fitness professionals preaching a similar message of moderation, sanity, and sustainable changes (including but not limited to <a href="https://gokaleo.com/">Go Kaleo</a>, <a href="http://www.disruptyourdiet.com/">Disrupt your Diet</a>, <a href="http://healthyfor100.blogspot.com/">Healthy for 100</a>, <a href="http://www.mamalionstrong.com/">Mama Lion Strong</a> and <a href="https://www.facebook.com/momsdonedieting?fref=nf">Moms Done Dieting</a>) most diet companies won’t encourage a back to basics approach. <br />
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Why? <br />
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Because it doesn’t make money. You can’t put common sense in a box, slap a few of those aforementioned buzzwords on it and build an empire. It’s not sexy. It’s not exciting. You won’t lose 10 pounds in 10 days. It won’t provide fast results. In fact, it’s pretty anticlimactic with slow, sustainable changes. <br />
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Feeling overwhelmed with where to start? Take everything you know about diet and nutrition and dial it back. Waaaay back. There. Start there. As Brook Kalanick from <a href="http://betterbydrbrooke.com/ill-have-what-shes-having-is-not-a-great-fat-loss-plan/#sthash.7b5jckkH.dpuf" target="_blank">Better By Dr. Brooke</a> encouraged in an article, "<a href="http://betterbydrbrooke.com/ill-have-what-shes-having-is-not-a-great-fat-loss-plan/#sthash.7b5jckkH.dpuf" target="_blank">I'll Have What She's Having Is Not A Great Fat Loss Plan</a>", "Continue to educate yourself by learning from the pros, but sooner or later you have to get pro at being you. That’s not something any of us are experts in, only you can do that." <br />
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Trust yourself. And remember, t<span style="background-color: white;">he only plan you need is the one you can stick to, and you know enough about food to start making better choices.</span><br />
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<tr><td style="text-align: center;"><span style="margin-left: auto; margin-right: auto;"><a href="http://www.mamalionstrong.com/healthy-habits-happy-moms/" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvfNm5-WyK8js-8rit0NEyyygEW1wmejsLWD-FCVKiDqFhrCoERKNt3FslCpKztMbVAw3ZkrotOCO68Xq3Za2scA_sFKUHbUZVwly6I8ePRJzNZJB59tfG4WJDBVBgU-q8WtBrh88dcUc/s1600/HealthyHabitsBanner2.jpg" height="163" width="400" /></a></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.mamalionstrong.com/healthy-habits-happy-moms/" target="_blank">Join our Healthy Habits, Happy Moms group starting Monday, March 2nd<br /> Get the tools you need to reach your goals on your own terms. </a></td></tr>
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Anonymoushttp://www.blogger.com/profile/13587453125549160981noreply@blogger.com2tag:blogger.com,1999:blog-7610681830478869540.post-5854500394591573342015-02-18T11:14:00.001-08:002015-02-18T11:14:28.548-08:00Running & Lifting Injuries: Q&A with a Physical Therapist One of my many favorite aspects of working for my gym is that we have the opportunity to work in conjunction with the Physical Therapists at the <a href="http://www.ymcahealthylivingcenter.org/" target="_blank">YMCA Healthy Living Center</a> if needed. As a personal trainer, I've found this to be beyond helpful in approaching client programming when specific health conditions and/or injuries are present that are beyond my scope of practice. <div>
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One topic that comes up often with clients and the general public alike, is how to tackle muscle or joint stiffness and soreness. Ultimately, I felt this question was best answered by my physical therapist, Abbey. And….since I had her attention for that question, I threw in a couple bonus ones too. I love Abbey's well rounded approach to both lifting and running, and I think you will too! </div>
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<span style="color: purple;">Annie: Stiffness, soreness, and sometimes pain seem to be reoccurring part of many gym goer's routines. When, if ever, is it ok to work through aches and pains and how do you know when to seek medical attention?</span><br /><br />Abbey: It depends on where the stiffness or soreness is. For example, if the soreness is in a muscle (ex. quadriceps, gluts, and hamstrings) after strength training, it’s okay to work through that. Keep in mind that it’s suggested to wait 24-48 hours before working the same body part to allow muscles to rest and rebuild. It would be advisable to cross train as a means to ease up on the soreness, for example: swimming, Yoga, Pilates, and cardiovascular exercise.<br /><br />If it the stiffness and pain feels more in a joint (shoulder, knee, hip, back/spine, elbow) vs in a muscle, you should NOT work through the pain. <b>Commonly, continuing to "work through” the pain can lead to more complicated injuries and intensify the level of discomfort for the exerciser.</b> For example, if an athlete’s knees are sore after or during running, it would be best to discontinue running at that time and focus on the cause of pain. Seeking medical advice from a physical therapist and physician can help to address the issues and correct any faulty mechanics or muscle imbalances unknown to the exerciser.<br /><br /><span style="background-color: white;"><span style="color: purple;">Annie: Your experience, what is one or two of the most common injuries you see in runners? Is there any way to prevent this injury from happening?</span></span><br /><br />In my experience, I have treated mostly patellar tendonitis and ITB syndrome. Prevention is key since these are both overuse injuries which take time to heal. <b>The best way to stay ahead of injury is to cross train. It is crucial that the athlete/ exerciser take both strength training and flexibility into consideration. </b>Assessment of hip range of motion, hamstrings and quadriceps length is a good place to begin. Basic muscle length tests include: quadriceps= lie on your stomach and pull your heal towards your buttocks; hamstrings= lie on your back, flex your hip to 90 degrees and try to straighten out your knee; hip external rotation= flex and abduct the hip as you laterally rotate the leg (the figure 4 position). If any of these cause discomfort, it's time to incorporate them into your routine, especially post exercise.<br /><br />Strength of glut max, glut med, quadriceps, VMO, hamstrings, and gastroc is also crucial. Weight lifting in addition to stability training should be incorporated into cross training to give the runner proper support. The muscular system supports the skeletal system so it only makes sense to work on strength training in addition to running. I personally believe core training is a crucial component in a well-rounded program as back pain can arise from spinal compression forces occurring as the runner impacts the ground.<br /><br /><span style="color: purple;">Annie: In your experience, what is one or two of the most common injuries you see in lifters? Is there any way to prevent this injury from happening? </span><br /><br />Abbey: Shoulder impingement and tendonitis of the rotator cuff and biceps. Prevention and treatment should both include correct posture, body mechanics awareness, and strengthening shoulder stabilizers (rotator cuff, lower and middle trapezius, rhomboids and the posterior deltoids). Incorporate shoulder stability exercises into the workout or warm-up to prevent shoulder injuries and enhance performance. If a painful condition develops, an evaluation by a physician and/ or a physical therapist can determine the severity of injury and plan of care for treatment. <b>An Easy rule to follow is RICE: rest, ice, compression and elevation.</b><br /><br /><span style="color: purple;">Annie: Core stability is of course popular for many reasons and relevant to many actives. Do you have a favorite core stability move you use with your clients?</span><br />Abbey: Core stability IS popular with the general active community, and that’s a good thing!<div>
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I am trained in STOTT Pilates which will bias my answer.J STOTT PILATES emphasizes stabilization of the pelvis and lumbar spine (lower back) in either a neutral or an imprinted position. In neutral the normal curve of the lower back is maintained. When lying on your back, front of hip bones and pubic bone should lie parallel to the mat, and your lower back should not be pressed into the mat. This is the most stable and optimal shock-absorbing position for your back The imprinted spine involves flexing/ moving the lower back towards the mat with the recruitment of your abdominal oblique muscles. <b>Avoid pressing your lower back all the way into the mat or tilting the pelvis too far by overusing the abs or glutes. </b></div>
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<b>After he or she learns the basics of pelvic/ spinal movement, I like to begin with basic exercises such as: hip bridge, hip roll, ab prep (crunches), prone back extension, and swimming or superman’s. </b>Moving into more intermediate to advanced core exercises, my favorites include: Planks, Side Planks, rotating planks, quadruped position (hands and knees) balancing, and stability ball training.</div>
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<b><span style="color: purple;">A huge thank you to Abbey for taking the time to thoroughly answering these questions! </span></b></div>
Anonymoushttp://www.blogger.com/profile/13587453125549160981noreply@blogger.com0tag:blogger.com,1999:blog-7610681830478869540.post-39048249040584258632015-02-03T10:57:00.000-08:002015-02-03T10:57:11.294-08:00No Thanks To #noexcusesOver the last few weeks, an on going heated fitspo debate was sparked after mother and fitness model, <a href="http://instagram.com/superabs" target="_blank">Abby Pell</a> posted a photo of her child, six pack abs and the hashtag "#noexcuses". <br />
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Both <a href="http://www.jensinkler.com/" target="_blank">Jen Sinkler </a>and <a href="http://www.mamalionstrong.com/get-internet-famous-overnight/" target="_blank">Jennifer from Mama Lion Strong</a> have done an eloquent job explaining why the "no excuses" message is not the most effective method of motivation in their articles <a href="http://www.womenshealthmag.com/fitness/fit-mom-motivation" target="_blank">here</a> and <a href="http://www.mamalionstrong.com/get-internet-famous-overnight/" target="_blank">here</a>. <br />
But after reading quite of few of the comments left on these posts like these and others, it's clear that some of you still don't agree. <br />
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The thing is, this really isn't up for debate. The idealization of images of perfect bodies, perfect lives, and perfect diets via all forms of media is greatly affecting our confidence and self image. Don't believe me? Take a few minute and read even just the abstracts on studies like <a href="http://guilfordjournals.com/doi/abs/10.1521/jscp.2000.19.2.220" target="_blank">this</a>, <a href="http://guilfordjournals.com/doi/abs/10.1521/jscp.1995.14.4.325" target="_blank">this</a> or <a href="http://dro.deakin.edu.au/view/DU:30001199" target="_blank">this</a>. It isn't helping. It's hurting, and that's a fact. <br />
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<span style="color: purple; font-family: Verdana, sans-serif;"><i><b>It's the message, not the messenger. </b></i></span><br />
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The majority of the responses sounded something like "haters gonna hate" or "they're just jelly" in reference to the uproar about Pell's abdominals. <br />
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It may not be every one's bag, but I love the look of her abs. I'll be honest, if they were handing six pack ab's out at the gym, I'd sure as hell take one because I love all the muscles. I admire and respect the hard work I imagine it took her to achieve those. <br />
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However, I assure you, there is not a bone of hate or jealously in my body in regards to her abs. It's her delivery I don't care for, not her.<br />
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Beyond that, this isn't really about a mom with a ripped core. Founder of <a href="http://habitry.com/" target="_blank">Habity</a>, Coach Stevo writes in an article, "<a href="http://habitry.com/no-excuses/" target="_blank">No Excuses</a>", <b>"It is important to remember that the difference between excuses and reasons is the feeling of justification. If people are telling you they, “want to change, but…” everything that follows the “but” is not an excuse; it’s an obstacle they want your help getting around."</b><br />
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We need to find a better way of motivating others. A manner in which inspires people to overcome <strike>excuses</strike> obstacles, and doesn't leave them feelings lazy, less than and hopeless. <br />
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<b><i><span style="color: purple; font-family: Verdana, sans-serif;">People <u>should</u> take it personally. </span></i></b><br />
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<span style="font-family: inherit;">One of the comments I read was from a </span>gentleman<span style="font-family: inherit;"> </span>encouraging people to just "get over it and not take everything on the Internet so personally." <br />
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Well sir, I get that it may not have personally offended you. But I'm not just thinking about you or me for that matter.<br />
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I'm thinking about the community of hundreds of women who see fitspo images like this and feel deflated, never good enough. I'm thinking about my young daughter and the positive messages I want to promote as she grows older. I'm thinking about her friends and how they're affected by exposure to similar messages. <br />
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Click any of those links I mentioned above and you'll quickly find out why this is beyond a mom with a six pack. Or take a peek at this extensive research, "<a href="https://www.commonsensemedia.org/research/children-teens-media-and-body-image" target="_blank">Children, Teens, Media and Body Image</a>". According to this research brief, as early as six years old, both boys and girls in the US have expressed their ideal bodies are thinner than their current bodies. In addition, by the time they are seven years old, one in four children will have engaged in dieting behavior. <br />
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I am certainly not suggesting Ms. Pell is to blame for these alarming statistics. Her meme is one of tens of thousands out there, her photo just happened to go viral. It is clear however that media plays a role in our perception of self. <b>Statistics like this are why creating, sharing and re-sharing <u>any</u> fitspo image deserves more consideration. </b><br />
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In an <a href="https://gma.yahoo.com/six-pack-mom-reacts-uproar-over-her-abs-135826012--abc-news-parenting.html" target="_blank">ABC interview</a>, Pell said, "My message was about having a choice, and showing people that it can be achieved if you want to achieve it…” In my opinion, that message is what should have been on the photo, not "no excuse". While <i>that </i>may not have gone viral, I'm guessing <i>that</i> message would have been more helpful and encouraging than the original slap in your face, "no excuse". <br />
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<b><span style="color: purple; font-family: Verdana, sans-serif;"><i>Taking back fitspo </i></span></b><br />
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Thanks to <a href="http://www.mamalionstrong.com/" target="_blank">Mama Lion Strong</a> a movement has begun. A movement to take over the fitspo world with positive, welcoming images of everyday women doing their best to achieve their goals. As <a href="http://www.jensinkler.com/" target="_blank">Sinkler </a>says, "come with me" images, not "look at me". <br />
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We're all in this together. Join us. Make and share your own meme with a photo where you feel your best. That's all there is to it. <br />
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No shame, no six pack required. <br />
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<br />Anonymoushttp://www.blogger.com/profile/13587453125549160981noreply@blogger.com0tag:blogger.com,1999:blog-7610681830478869540.post-44351446596981416112015-01-28T18:07:00.000-08:002015-01-28T18:07:07.818-08:00Mom Guilt: 4 Ways to Work Through ItYesterday as I walked up the gym stairs to pick up my son from the nursery I noticed another mom doing her best to entice her little one up the stairs in hopes of a quick workout. <br />
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Once inside the nursery, the little girl clung for dear life with crocodile tears flowing. Despite the welcoming gym staff noting that she quieted down quickly yesterday, I could just see the heart break on the mom's face. She did her best to soothe the little girl, peeled her off and quickly exited the room. <br />
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When I left a few minutes later, I found the mom just outside the door listening to hear if her daughter had calmed down yet. <br />
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I gave her a smile, patted her on the back and wished her a peaceful workout, but man, my soul hurt for her. <br />
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Mom guilt. It's a b****.<br />
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Whether you're a stay at home mom, work outside the home mom, part-time working mom, new mom, or seasoned mom...mom guilt sucks. <br />
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When is comes to health and fitness mommy guilt runs especially rampant as, to many mothers, workouts and self care time can feel indulgent, frivolous and can infringe already tight schedules.<br />
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I get it. I really do. I have left crying babies in the nursery to make it to a yoga class. I've left my husband with a tantrum throwing toddler so I can take a walk. I have gotten up before dawn (many times) to lift. And even been in the gym as late as nine pm on a Saturday to destress. To say I can sympathize with other guilt stricken moms is an understatement. <br />
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But ya know what? Those workouts aren't indulgent or frivolous for anyone- especially for mothers. Study after study have shown links to increased mother's activity levels to increased children's activity levels [1], lower stress levels, improve mood, and positively impact body image, all of which greatly impact not only yourself but your entire family. Remember the saying, "If mama ain't happy, no body happy!". There really is some truth to that. <b><i><u> It's not just for you, it's for your family too.</u></i></b><br />
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It's easy on paper to schedule 4:30 am workouts so you're finished before the first kiddo awakes, and I applaud those who have made that commitment but sometimes you have to part ways with the family to get in activity during the day. Plus, 4:30 is really early. Ugly early. <br />
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But regardless of why, if you're struggling with mom guilt over taking time out of the day for workouts, here are a few tips to help you get moving <b><i>guilt free</i></b>. <br />
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<b style="background-color: white;"><span style="color: purple;">They will survive with out you: </span></b> Deep breathe, take the super woman cape off and hand it over to dad (or grandma, etc). I know us moms tend to think the kids may starve, the house will fall apart and homework won't get finished if we don't do everything ourselves, but try putting some faith into whomever is responsible for the littles while you squeeze in some exercise. More than likely, the to-do list won't be tackled exactly the way you would do it but they will survive while you're gone, and so will you. <br />
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<span style="color: purple;"><b>Write down your why: </b></span> When you're met with resistance at the first drop of the words "Mommy's going to go workout.", it can be easy to just say screw it, and throw in the towel. But don't give up just yet, write down your "why" on a piece of paper and stick it somewhere everyone can see. Why is it important to include exercise in your weekly routine? What are you goals? What feelings are you after? Put it down on paper. When contemplating skipping a workout in attempt to avoid troubling your family, remember your "why". Keep the big picture in mind. <br />
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<b style="color: purple;">Surround yourself with support: </b>If you haven't already, fill your inner circle with people who support your exercise efforts. Find other supportive, gym going mamas at the gym, preschool, even on Facebook. Those judgy moms who feel superior about spending all their time and energy on everyone else but themselves…you don't need those ladies around. In fact, putting ourselves last on the to-do list has almost become a competitive sport many women brag about. Ain't nobody got time for that! Build your tribe with people who support your healthy habits. <span style="color: white;">Be</span><br />
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<span style="color: purple; font-weight: bold;">Do something together: </span>If all else fails and for whatever reason, you truly can't detach for your family, find something you can do together. Family walks, bike rides, yoga, playing tag and even calisthenics in the living room can lead to great health benefits. Your workouts may be interrupted or less than picture perfect but ultimately, it's a chance for your children to see you making your health a priority. Now that's, time well spent. <br />
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<b>Your turn: Do you have children? If so, have you been able to maintain an exercise routine? What's your best tip?</b></div>
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Sources:<br />
1. http://www.jpeds.com/article/S0022-3476(05)80485-8/abstract<br />
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<br />Anonymoushttp://www.blogger.com/profile/13587453125549160981noreply@blogger.com0tag:blogger.com,1999:blog-7610681830478869540.post-9462046210305291962015-01-21T11:19:00.004-08:002015-01-21T11:19:49.916-08:005 Daily Rituals To Improve Body Image<span style="text-align: center;"><i><span style="color: #999999;">**This article was written by me for a self-embrace series for the Des Moines Moms' Blog. You can read more from the series <a href="http://citymomsblog.com/desmoines/five-daily-rituals-to-improve-body-image/" target="_blank">here</a>. </span></i></span><br />
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<span style="text-align: center;">Ask any adult what they would change about their body and most of us will be able to give you a long list of dislikes and areas needing improvement. Even celebrities most would deem as perfect, like the long legged Taylor Swift and wildly successful Katie Couric, have openly admitted struggling with body image issues. </span><br />
<br />I am no stranger to body image struggles myself. <br /><br />Memories as early as middle school come to mind. In 7th grade I quit the volleyball team because I was too self conscious about wearing the short shorts. From there, it was a spiral downwards filled with workouts titled “thin thighs”, stressing over my weight, my curly hair, stretch marks, cellulite, and anything else I viewed as flawed. <br /><br />Even as an adult, my perception and concern over others perception of my body controlled my world. I dodged full body photos. I started a new diet every other week. I was highly critical of not only myself, but other women as well. I let the jealousy of “fit” women eat at me to the point that I temporarily removed myself from Facebook and cut ties with a good friend just because she had lost weight, and I had not. I am certain most of my friends saw me as a confident individual but on the inside, I felt paralyzed by jealousy and dissatisfaction. <br /><br />Eventually, after too much time spent worrying about my weight, huge quads, and thick calves, it came to a head after I had my daughter. I hit rock bottom. I was at my highest weight and lowest self-esteem ever, but with little baby eyes and ears on me I knew it was time for a change. <br /><br />I am no body image expert, just a typical girl with a lot of personal experience in this department but looking back at my transformation from sad and insecure to confident and happy, there were a handful of practices I put into action. <br /><br />The good news is you can make these changes too, right now. Feelings follow behavior. The simple, but not always easy, act of behaving in a body positive manner often leads to body positive feelings, even if you have to fake it ‘til you make it. <div>
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<br /><span style="color: purple;"><b>Exercise: </b></span> People who exercise tend to have a more positive body image than people who don’t exercise. I am not just suggesting this because I am a personal trainer either, it has been studied over and over again. Anecdotally, I have seen the focus, for many, of exercise shifts from what you body looks like to what your body can do. Today, I am adore my “huge quads” because they allow me to squat a crap ton of weight. (Yes a crap ton is a unit of measurement.) Beyond that, Elle Woods was right, exercise increases production of endorphins. And, we all know endorphins make you happy. <br /><br /><b><span style="color: purple;">Stop using the F-word: </span></b> Fat. I am talking about the word fat. Just throw it out of your vocabulary, especially if you have children. Stop calling yourself fat. Stop calling others fat. When we use negative descriptions (both in our heads and out loud) enough, true or not, we eventually start to believe them. When you feel the urge to use “the f word”, replace it with something you love about yourself. <br /><br /><b><span style="color: purple;">Stay off the scale:</span></b> Many of us give the number on the scale way too much power. Down a few pounds? You are thrilled, it is a great day! Up a few pounds? You are depressed, time to start dieting and exercising. Sound familiar? It can be difficult, if not impossible, to build a solid foundation of self love, respect and acceptance when you’re frequently seeking validation from the scale. Toss that sucker in the trash, or at least under the bed if you really can’t part with it. You can choose to have a great day, any day, regardless of what you weigh. <br /><br />If you’re working on losing weight, weighing yourself once a week should be plenty. Remember, the number on the scale is not always representational of a healthy/unhealthy body. <br /><br /><span style="color: purple;"><b>Focus on the positive:</b></span> Even the smartest, most confident, Katniss Everdeen-ish of women have their off days. You are going to have moments when you feel insecure, anxious, jealous, dissatisfied, and even angry with your body. Be ready. Arm yourself with positivity. Keep your attention on what is going well and what you love about yourself. Think of it as two voices. The voice of positivity has to be louder.<div>
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<br /><br />Sure, the famous Saturday Night Live character, Stuart Smalley, was hilarious but he really was on to something with his well-known mantra, “I’m good enough, I’m smart enough and doggone it, people like me.”. Have a mantra ready in your back pocket. Heck, steal Smalley’s if you want! When you are tempted to critique, pull out that short saying full of positivity and repeat as many times as needed. <br /><br /><b><span style="color: purple;">Treat your body like it belongs to someone you love: </span></b>You know all those negative things you say to yourself? Write them down. Look at them. (Do not read any further until you are done) <br /><br />Now, let me ask you this. Would you say those things to your child? To your mother? To your sister? To your best friend? I did not think so. Now tear those bad boys up. <br /><br />Even if you are not in love with your body, treat it like you are. Remember, feelings follow actions. Act out of love towards your body and with time you will feel love towards your body. <div>
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<br />Years ago, I would have been beyond embarrassed to share my struggles in private, let alone in a public forum. Today, I see them as the peaks and valleys I worked to conquer on a road that ultimately led me to a profession I am passionate about. I have realized that my perception of my body had very little to do with my physical appearance and tons to do with the dialogue taking place in my head. I continue to practice these five changes because I believe self love and acceptance is a skill that should be exercised daily in an effort to reach optimal potential. Just as my big thighs are nothing to be ashamed of, neither are my battles with body image. I am proud to say that through many storms, I am comfortable in my own skin, flaws, and all. <div style="font-family: Helvetica; font-size: 12px; min-height: 14px;">
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Anonymoushttp://www.blogger.com/profile/13587453125549160981noreply@blogger.com0tag:blogger.com,1999:blog-7610681830478869540.post-26047056437921608342015-01-08T16:18:00.002-08:002015-01-08T16:18:49.154-08:00Get More from Group Exercise ClassesGroup exercise classes come with a long list of benefits- a consistent class schedule, a safe and effectively designed routine, accessible to most gym members, and an opportunity to spend quality time with friends just to name a few. <br />
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I couldn't help but notice since New Year', group exercise classes at my gym have been filled to the brim. As a former group exercise instructor, this warms my heart as I've seen many transformations (inner and outer) take place and friendships develop in group classes.<br />
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Whether you're new or old to group exercise classes here are five insider tricks to getting even more from your group exercise classes.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEakTAqEcbfLl2HQmbxRZ6XqmSgZ-dyMo7QSAOIjXJJzMUa9C3KiqgANsNKxacIyNZA5JLmoT_u_ViSgBhqyHjTPgfEesxEOOAfisDDNal49HwjlZVkdaVXxpsPoQRS6qFz0MQziE22Vc/s1600/-more.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEakTAqEcbfLl2HQmbxRZ6XqmSgZ-dyMo7QSAOIjXJJzMUa9C3KiqgANsNKxacIyNZA5JLmoT_u_ViSgBhqyHjTPgfEesxEOOAfisDDNal49HwjlZVkdaVXxpsPoQRS6qFz0MQziE22Vc/s1600/-more.png" height="268" width="320" /></a><b>Don't follow the crowd: </b> While everyone in the class may be asked to perform the same movement, you're not all on the same fitness level. If there is one downfall about group exercise classes, the pressure to "keep up" with your peers is it. Just because the woman next to you is able to push the pace or perform perfect push-ups, doesn't mean you have to as well. The same holds true on the opposite end of the spectrum. Maybe you are the girl who can do perfect push ups on her toes but the instructor has recommended performing them on your knees. Keep in mind, instructors have to teach what suits the majority of the class, and that may or may not include you. Whatever the situation, stay focused on what you can do well and build from there. <br />
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<b>Come early or stay late: </b>If you're new, have questions and/or are curious about modifications come early or stay a few minutes late to pick your instructors brain. When you're in the middle of teaching a 20+ person class it can be hard to give personal recommendations without singling a member out. Don't be afraid to ask for a quick form check or regression/progression if needed before/after class. <br />
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<b>Find out what other classes your favorite instructor teaches: </b>If/when you find a favorite instructor, ask him/her if they offer any additional classes. More often than not, group exercise instructors teach multiple classes at the gym. If they don't mind, ask them to contact you if they're substitute teaching for another class or adding additional classes to their roster. You just might find yourself expanding your horizons in a new class with the same instructor you love. <br />
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<b>Find a buddy: </b>Just like any other workout outside of group exercise, everything is more fun with a friend. But fun factor aside, friends can also help hold you accountable to your exercise routine, especially when that friend is Susan, who you just met but always on time to class and gives it her all. Don't be afraid to introduce yourself to veterans of the class and swap emails or phone numbers, to help keep you honest. <br />
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<b>Look at the big picture: </b>Many group exercise programs are structured to offer <u><b><i>both</i></b></u> cardio and strength based classes at similar times everyday of the week to help you included both aspects into your routine. For example there may be cardio kickbox class at 9 am on Monday, Wednesday and Friday while at the same time on Tuesday and Thursday a dumbbell strength class is offered. If you enjoy group exercise classes and are able to visit the gym at a similar time each day, this may be a great way to get in both cardiovascular and strength workouts. <br />
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<b>Your turn: Do you attend group exercise classes on a regular basis?</b></div>
<br />Anonymoushttp://www.blogger.com/profile/13587453125549160981noreply@blogger.com2tag:blogger.com,1999:blog-7610681830478869540.post-85787770281481873192014-12-30T10:54:00.001-08:002014-12-30T10:54:22.791-08:00Tips for Making (Better) Resolutions I never fails, as each year comes to a close, I can't help but notice bookshelves, television advertisements and new feeds are filled to the brim with self-improvement and weight loss products, and inevitably my husband and I get into a "discussion" over the effectiveness of making New Year's resolutions. <br />
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My husband, a self proclaimed "TCB-er" (taking care of business), hates resolutions. From his perspective, if something needs changed, he just decides to change it, and it's done. I, on the other hand, <i>love</i> resolutions and realize that if making changes were as easy as my husband makes it sound, more than the estimated 8% of resolution makers would reach their goal. I love the idea of a fresh start, a clean slate, the new faces at the gym, and find the motivation from new comers to exercise contagious. <br />
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The truth is, resolutions do have a bad rap. People often make lofty, elaborate goals without giving any thought to the who, what, why, when, and how they will get there. But really, that's true about goals in general, not just New Year's resolutions. Whether you're heart is set on making new goals for 2015 or you're you plan to wait until later in the year, here are four tips for making (better) resolutions. <br />
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<b>Get rid of the "shoulds": </b>Things you think you <i>should</i> do are not a resolution make. If you want to reach your goal, you have to passionately believe in it. For example, I probably <i>should</i> cut out my beyond excessive use of coffee creamer. But ya know what? I don't really want to. I like my coffee creamer. I might be able to muscle my way through a few days without it but the minute that my will power weans, I'm certain I'd easily fall back into my old ways. If you're beginning sentences with "I should…" or "My husband thinks I should…." or "My mother thinks I should….", ask yourself if this is a goal you really want to work towards or as Carrie Bradshaw said, "are you shoulding all over yourself?".<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf-hg4HTD__ecjPu4fcdT4UBguBJj4SBj3kO41VUlxU_aVtk-xUJEoEjZUrF2QLIW_yfGzJZGhSCYsBmg1uuY4UIo0901IoIc9Qj61Pd8oubOEzgcfr6MhUr4EBSyAzx54x2WqCCYja4M/s1600/f2e0868e54b421c4235705dac241457a.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf-hg4HTD__ecjPu4fcdT4UBguBJj4SBj3kO41VUlxU_aVtk-xUJEoEjZUrF2QLIW_yfGzJZGhSCYsBmg1uuY4UIo0901IoIc9Qj61Pd8oubOEzgcfr6MhUr4EBSyAzx54x2WqCCYja4M/s1600/f2e0868e54b421c4235705dac241457a.jpg" height="200" width="125" /></a><b>Don't bite off more than you can chew: </b>I'm going to lose weight, eat better, join crossfit, run a marathon, do a Tough Mudder, attend yoga once a week, utilize daily affirmations and eat only organic produce. I am exaggerating a tad, but it's not uncommon for many to make a resolution list a mile long. While all of those are worthy goals, your time might be better spent focusing on one or two main goals and layering in a new ones as you go. <br />
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Think of it like juggling. When learning to juggle you start off with just a few balls and add more as you improve your skills. Keeping ten balls (goals) in the air is difficult, and often when you drop one, you drop them all. Pick a few resolutions to work on first and as you build confidence and momentum slowly add in more. <br />
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<b>Focus on how you want to feel: </b>In her book, The Desire Map, Danielle Laporte says,<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikkKT1aklsOIdvC9nzMyvCC2yqn5gX48b8IsIQyIIHBWRchOZtXlAi2_rcWSv3TrI-pfgeAoB6AMgFcJf3ooTBzpHXDnBk7TG3iUNON-MlMLI04dpdwystKzr94ihBNub3QftbSdlcymQ/s1600/cfb9dce1d63c9a2ae58a2ce2cb6d84ed.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikkKT1aklsOIdvC9nzMyvCC2yqn5gX48b8IsIQyIIHBWRchOZtXlAi2_rcWSv3TrI-pfgeAoB6AMgFcJf3ooTBzpHXDnBk7TG3iUNON-MlMLI04dpdwystKzr94ihBNub3QftbSdlcymQ/s1600/cfb9dce1d63c9a2ae58a2ce2cb6d84ed.jpg" /></a>"Knowing how you actually want to feel is the most potent form of clarity that you can have. Generating those feelings is the most powerfully creative thing you can do with your life." </blockquote>
So often we make goals, hoping in the end we feel more confident, happier, etc. Sometimes that works sometimes it doesn't. <br />
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Focus on how we want to feel, instead of what we want to do, and you might find your goals change. Ask yourself how do you want to feel in 2015. Now, what do you need to do to feel the way you want to feel? Chase a feeling, not a goal. <br />
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<b>Consider what you're willing to sacrifice: </b>Everything, EVERYTHING, in life is a trade off. No choice comes without a price. Everyday, I choose to workout instead of have free time, I blog during nap time instead of cleaning the house, and at night I play Trivia Crack on my phone instead of going directly to bed. As a result, I'm short on free time, I have a less than clean house, and I could use an extra 15 minutes of sleep, but these are the choices I've made and I'm willing to go without these things in pursuit of my priorities.<br />
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Most likely, your goals will be no different. You will have to sacrifice something whether it be in the form of free time, sleeping, or nights out with friends. As your plan your road map to success, look down the road to anticipate what working towards these goals might "cost" you. Be honest with yourself. If you're not willing to pay the price, this goal may not be for you, and that is ok! Find something you <i>are</i> willing to sacrifice and work from there. <br />
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<b>Your turn: Do you "do" New Year's resolutions? Share yours! </b></div>
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<br />Anonymoushttp://www.blogger.com/profile/13587453125549160981noreply@blogger.com0tag:blogger.com,1999:blog-7610681830478869540.post-28381583876392528312014-12-11T13:23:00.001-08:002014-12-11T14:05:57.249-08:00Things I learned from my first years as a trainerI am approaching the two year mark as a certified personal trainer. I've been "in the industry" for almost five years as a group exercise instructor and wellness coach, but becoming a personal trainer has been the most rewarding experiences of my professional life. There is nothing more enjoyable then watching people change not only their lives, but the lives of their family members as well.<br />
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While in the grand scheme of things, two years is minuscule, I've grown so much in that short time. I've made plenty of mistakes and learned some lessons the hard way. Here are the top five lessons I've learned in my first years as personal trainer:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYPUrWz7x4Ss3mGc2AaUIR_aFHSVoGoNV7cfOnniXupp0VPN3zC20S7XnxHtE9-pO9Qzf20J60acrqxbBYCmHyhDlJzU6A4E24IaP3rGYbCydBxVwCGpC22KRw-bxoZASxZzHIr6zUfUA/s1600/Lessons+learned.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYPUrWz7x4Ss3mGc2AaUIR_aFHSVoGoNV7cfOnniXupp0VPN3zC20S7XnxHtE9-pO9Qzf20J60acrqxbBYCmHyhDlJzU6A4E24IaP3rGYbCydBxVwCGpC22KRw-bxoZASxZzHIr6zUfUA/s1600/Lessons+learned.png" height="320" width="213" /></a><br />
<b>The learning doesn't stop when you pass the test: </b>You spend all your free time reading your text book, doing the practice tests, going to workshops, and asking your personal training friends questions but that's just the beginning. It's more than just signing up for continuing education classes to keep your certification current. People pay a lot of their hard earned money to spend time with you and tap into your knowledge. Take it seriously. Read books, watch videos, observe others in your field. Do whatever you can to help yourself help your clients. <br />
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<b>Don't comprise your best judgement for what you think the client wants: </b>Ugh, looking back at how I approached client programming (or lack there of) when I was just starting out makes me cringe. I'll admit it, I was giving clients new workouts every single week because I thought that's what they wanted. If I gave them what they wanted, they'd stick around right? Not so much. </div>
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The thing is, I knew better too but was too concerned with keeping a client happy. Really, what makes (most) clients happy is reaching their goals and my variety workout of the week programming sure as hell wasn't going to do that. The icing on the cake was that after four or six weeks they had six different workouts and stopped training with me because the message I was unfortunately sending them was that all you need are workouts. Who cares about progression? Improvements in form/technique/recovery? Please don't make that same mistake. </div>
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<b>Trust your gut: </b>When that voice inside of you that tells you not to do something (or do something)- LISTEN. One of my first clients came to me with a long list of health concerns, bodily aches and old injuries. After an assessment, my gut was telling me to proceed with caution but as a new trainer I was so excited to help people, with their doctor's consent I pressed (gently) forward. Despite giving them my full attention and writing their workouts to meet their current status to the best of my abilities at the time, they got injured doing one of the workouts. I felt terrible. I should have called in reinforcements for a second opinion. Thankfully they have recovered and are now progressing nicely. </div>
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<b>It's ok to say, "I don't know" and "no": </b>As mentioned above, it's ok to admit you don't know something and ask for help, especially when not asking for help means putting a client at risk. Avoid answering questions you don't know the answer to with BS you made up or heard somewhere else. I believe you can gain more credibility with clients with honesty than knowing it all. </div>
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It's also ok to refer potential clients to another trainer who might be better suited to help them. If your goal is to run a marathon, I'm not your trainer. Of course I respect runners but I've never run a marathon and have no interest in running myself. Trainers naturally seem to find their niche whether it's lifting, running. pilates or yoga. You don't have to be a jack of all trades to have success. Find what your passionate about that and spend your time and energy knowing everything about that topic. </div>
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<b>Other trainers can be a great resource, not competition: </b>Granted I work at my local YMCA where we don't work on commission or have sales goals to reach but some of the best information I've received has been from other trainers sharing what they've learned with me. It can be as small as a cue to use when coaching clients or as big as allowing you to intern with them. Find the best trainer in town and ask to observe them with clients. These people have been where you have been. They're in the trenches with you, trying to help people reach their goals. And if helping you means you can better helping people, then most trainers are willing to help. <br />
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I'm sure in another two years time I'll be sharing a whole new set of lessons learned. Until then….<br />
What lessons did you learn in your first few years at your job?</div>
Anonymoushttp://www.blogger.com/profile/13587453125549160981noreply@blogger.com0tag:blogger.com,1999:blog-7610681830478869540.post-6802057643531866382014-12-01T11:02:00.001-08:002014-12-01T11:36:09.027-08:00Core Stability for Moms ***This post was originally written for and posted on <a href="http://citymomsblog.com/desmoines/core-stability-exercises-for-moms/" target="_blank">Des Moines Moms Blog</a>***<br />
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Whether you hit up the gym on a regular basis or not, it's safe to say that being a parent requires you to be in shape- a try to close the trunk, and carry a child on one hip with grocery bags in the opposite hand, while wearing a diaper bag type of shape. <br />
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Even if you aren't interested entering in the next big fitness competition and could care less about a six pack, increasing core stability can make tasks like swinging a baby carrier or loading a double stroller into the trunk easier. <br />
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Core stability is one of those fitness buzz words that's often used interchangeably with core strength but it's different than throwing in some crunches and bicycles at the end of your workout. In fact, core stability exercises often don't look like you're even training the abdominals. It refers to the ability to maintain proper positioning of your spine and pelvis throughout a movement despite what your extremities may be doing. To do keep stability in the spine, the muscles that compromise your core (abdominals, back, hips and pelvic floor) work together to resist movement. <br />
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Adding just a few core stability exercises into your weekly routine can help prevent injuries, reduce back pain, improve posture, increase balance, as well as make many exercises and household chores easier. In other words, it will make picking up an overtired, tantrum throwing toddler up from the floor less strenuous. And let's face it, our kids aren't getting any smaller. <br />
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It's no secret that pregnancy can leave your entire core feeling like mush and whether you're a new mom*, a gym going veteran or somewhere in between try performing a few of the exercises below (listed in order from beginner to advanced) twice a week to increase your core stability.<br />
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*Please get your doctor's approval before returning to exercise<br />
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Your turn: What are you favorite core stability exercises?</div>
Anonymoushttp://www.blogger.com/profile/13587453125549160981noreply@blogger.com1tag:blogger.com,1999:blog-7610681830478869540.post-19073959175291059212014-11-28T07:00:00.000-08:002014-11-28T07:03:12.909-08:00Online Black Friday Athletic DealsThere's no need to drag yourself out to the mall today, battling the crowds when you can score great deals online from the comforts of your own home….<br />
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in you pajamas….<br />
while you entice your children to watch Wild Kratts….<br />
so you can "shop" in peace….<br />
with a cup of coffee…..<br />
while your husband is at a football game……<br />
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Not that I'm doing any of that or anything. <br />
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I honestly hadn't even intended to write this post, but when I woke up this morning with an inbox flooded with great deals, I just had to share.<br />
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Whether you actually <i>need</i> new workout gear, shopping for presents, or just want to grab a few items in attempts to motivate you to move more (<--hey, it works for me!) here are some of the top deals from my favorite stores. Feel free to add additional steals and deals in the comment section on <a href="http://www.facebook.com/strongbrees" target="_blank">Facebook</a>!<br />
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Before I dive in, I'd highly recommend registering at <a href="http://www.ebates.com/rf.do?referrerid=7F9oQCEznJfhNNhLvL6rxQ%3D%3D&eeid=26471" target="_blank">Ebates</a> before you shop online. <a href="http://www.ebates.com/rf.do?referrerid=7F9oQCEznJfhNNhLvL6rxQ%3D%3D&eeid=26471" target="_blank">Ebates</a> is an amazing website devoted to providing cash back every time you shop and it always list deals, coupons and offers available for the stores your shopping. Simply register, search for the store you want to shop at, click on the store, and you'll automatically be redirected to the online store. Four times a month <a href="http://www.ebates.com/rf.do?referrerid=7F9oQCEznJfhNNhLvL6rxQ%3D%3D&eeid=26471" target="_blank">Ebates</a> will send you a check. No scams, no contingencies. Just money back.<br />
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Ok, here we go….<br />
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<a href="http://www.lucy.com/" target="_blank">Lucy</a> 30% off AND free standard shipping. Ends 11/30<br />
<a href="http://www.gap.com/browse/subDivision.do?cid=83062&mlink=39813,8846349,MainNav_GapFit&clink=8846349" target="_blank">Gap</a> 50% off everything with code BLKFRIDAY. Ends 11/28<br />
<a href="http://athleta.gap.com/browse/home.do?ssiteID=GAP" target="_blank">Athleta</a> 20% off everything with code FIT20. Ends 11/28<br />
<a href="http://oldnavy.gap.com/browse/category.do?cid=5508" target="_blank">Old Navy</a> Extra 15% on top of many promotional items with code GRAVY<br />
<a href="http://www.lornajane.com/" target="_blank">Lorna Jane</a> 20-30% off 2 or more items ends 11/28<br />
<a href="https://www.roadid.com/Common/Catalog.aspx?C=RoadID&referrer=30261" target="_blank">Road ID </a>tags 15% off. Ends 11/28 (Makes a great gift for runners and triathletes!)<br />
<a href="http://www.movingcomfort.com/" target="_blank">Moving Comfort</a> 50% off all cold weather accessories. Ends 11/30<br />
<a href="http://store.nike.com/us/en_us/pw/clearance/47?cp=usns_aff_080113_AysPbYF8vuM&site=AysPbYF8vuM-Y7myWr5Xr5.iHkGs9dWRbA" target="_blank">Nike</a> Extra 25% off clearance outlet items with code DOMINATE. Ends 12/2 (Plus and extra 12% back when you shop through <a href="http://www.ebates.com/rf.do?referrerid=7F9oQCEznJfhNNhLvL6rxQ%3D%3D&eeid=26471" target="_blank">Ebates</a>. Just saying. )<br />
<a href="http://www.fitdeck.com/" target="_blank">FitDeck</a> 25% off all eligible FitDeck products (excluding discounted Bundles). Enter code: BLACK<span style="color: #2f3840; font-family: Arial, sans-serif; font-size: 12px; line-height: 17.040000915527344px;"> </span><br />
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<b>Are you a Black Friday shopper? What deals are you looking to score this holiday season?</b></div>
Anonymoushttp://www.blogger.com/profile/13587453125549160981noreply@blogger.com0tag:blogger.com,1999:blog-7610681830478869540.post-86509541029025737032014-11-25T12:04:00.000-08:002014-11-25T13:43:19.037-08:00Not SexyThis past Sunday, the one and only, <a href="http://www.scibabe.com/" target="_blank">Science Babe</a>, shared a status of mine on her <a href="https://www.facebook.com/sciencebabe?fref=ts" target="_blank">Facebook page</a>. <br />
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<a href="https://www.facebook.com/sciencebabe/posts/538521549617958">Post</a> by <a href="https://www.facebook.com/sciencebabe">Science Babe</a>.</div>
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Almost immediately, my Facebook page started blowing up (relatively speaking). I literally was in shock, not because of the increase in Facebook likes but because it meant an opportunity to encourage and help more people than I would have had otherwise. In addition, someone I respect, appreciated my thoughts, and that's an awesome feeling. <br />
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Shortly after the initial excitement, I began to worry. Will people like what I had to say as much as <a href="http://www.scibabe.com/" target="_blank">Science Babe</a> did? Will people disagree with me? Will people make fun of me? What if they say something not kind? She referred to me as a "fitness pro"…am I really a pro? Do I know enough to be considered a "fitness pro"? Do I look like a "fitness pro"? What if people comment about my huge ass thighs? <br />
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Sharing information, experiences, and opinions so publicly on a blog and Facebook platform means you put yourself out there- open to the judgement, comments and critiques from anyone who cares to leave a comment. I think of myself as a pretty confident individual, but this exposure left me feeling a little, well…. exposed and vulnerable. <br />
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Naturally, I clicked over to Science Babe's page to see what others had to say. And there it was…..<br />
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Not sexy. <br />
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He was talking about me. <br />
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Given <a href="http://www.scibabe.com/" target="_blank">Science Babe's</a> reference to "my guns", I can only assume that he meant my muscles weren't sexy, but either way, I'm human and for a split second my feelings were hurt. <br />
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This wasn't the first time a stranger had made a comment about my figure or strength being unattractive, but it was the first time it's happened so publicly-- that is, if Facebook can be considered public. Suddenly, I felt like I was back in fourth grade and all the cute, cool boys were making fun of me for being chubby. <br />
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His comment confirmed that all of my worries were legit and totally rational. <br />
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My knee jerk reaction was to leave a snide reply to this fella filled with equal parts rudeness and defense, declaring that the feeling was mutual. <br />
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I took a few deep breaths and decided that wasn't the classiest approach to take. <br />
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By the time I could collect my thoughts, a few comments had already been made pointing out that his comment was rude and in no way relevant to anything mentioned in my original status. Wow, strangers going to bat for me. That's pretty awesome. <br />
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Calm, cool, collected, I replied, "I understand muscles on both male and females are a matter of personal preference and (fill in dude's name) doesn't find muscles attractive. That's cool. I can handle that." <br />
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Why reply at all? Because whether it's in person, in private or, in this case, on Facebook, people say rude things all the time. I wanted to lead by example and I certainly did not want people to interpret my silence as defeat. I could let said dude's comment fester and stir up insecurities, worries and fears or I could note his not-so-constructive comment, and just let it go. <br />
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(are you singing "Let It Go" now? Me too)<br />
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I feel good about my body-what it has done, can do and will do for me. Besides, my husband finds me sexy. I'll be damned if I let a stranger take that away from me. <br />
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In the end Science Babe deleted the entire comment thread, because she's classy like that. <br />
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For me, working outside of my comfort zone (which most of this blog/Facebook stuff is) is a constant tug of war between feeling awesome and feeling like a fool.<br />
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A favorite body image expert of mine, <a href="http://iamerinbrown.com/" target="_blank">Erin Brown</a>, noted this struggle as well after she released her first book, "As Is". She made a comment recently that stuck with me, "People will be critical. Do it anyway."<br />
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People might make unkind comments. They might challenge my fitness knowledge, and they may even make a note about my tree trunks. And most likely, considering the growth of my blog it's probably going to happen more and more often but…..<br />
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….. I will do it anyway. <br />
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<br />Anonymoushttp://www.blogger.com/profile/13587453125549160981noreply@blogger.com8tag:blogger.com,1999:blog-7610681830478869540.post-64380335330060895352014-11-24T10:15:00.000-08:002014-11-24T11:43:01.975-08:00How Deep Should You Squat?"How deep should I squat?" isn't a question I get very often. I'm guessing because not many people want to hear the answer for fear they might be required to drop a little deeper into the bottom of the squat. And, if you've spent anytime sitting in the bottom of a squat, you know it's not exactly comfortable. <br />
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As someone who bombed (meaning missed all three squat attempts) in their first powerlifting meet months ago due to not reaching proper squat depth, this is a topic constantly on my mind as both a lifter and a trainer. <br />
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After spending a few hours with girls new(er) to strength training at a <a href="http://www.meetup.com/fueldsm/" target="_blank">Fuel </a>event held at <a href="http://www.22barbell.com/" target="_blank">22nd Street barbel</a>l this weekend, it got me thinking about the typical gym goer. Pictures of high squats are all around us- magazines and fitness program marketing. Heck I did a quick search for "squat stock photos" and here's a sampling of what I found….<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQxOvim73F-ERivYcdKQXuCOCZniwRFl2Rw2sCwBXGlAyF_JCcivWcpSkdfRC4s5rcGMYJDGsIQxMw4pLtwKY77E8DcSOwjQLLhJjRyVtjpGk0pEfnd-ip2BfiQuykxWVDi-EZiimDe7A/s1600/High+Squat+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQxOvim73F-ERivYcdKQXuCOCZniwRFl2Rw2sCwBXGlAyF_JCcivWcpSkdfRC4s5rcGMYJDGsIQxMw4pLtwKY77E8DcSOwjQLLhJjRyVtjpGk0pEfnd-ip2BfiQuykxWVDi-EZiimDe7A/s1600/High+Squat+2.jpg" height="252" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMO4zFiQz1ARdEvduxeGZh158TceuBq8o6tKV9-BnodO4fHkYlqWkcVcgYW1YDk1vYgj75wQG_CnhBL4dsSBDmfo0tKj41cRIhE80vuIkz7Ef1U1o3b5Q81ckF1K-x4I8UKEj2rGm96Jo/s1600/High+squat+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMO4zFiQz1ARdEvduxeGZh158TceuBq8o6tKV9-BnodO4fHkYlqWkcVcgYW1YDk1vYgj75wQG_CnhBL4dsSBDmfo0tKj41cRIhE80vuIkz7Ef1U1o3b5Q81ckF1K-x4I8UKEj2rGm96Jo/s1600/High+squat+3.jpg" height="320" width="234" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpvqQQMK5-S0Jm9-gIEXtzJvatFJ_1fZ4oySK8FeQAdllLemD5Qeg-R1Mf-Ba7WjT1tDsAS17EwoVyyFCR4uLRcqGOXim4jrt0bVRo1iSP9mq9bfscfrQxaV_YBRTNVdKcioAP_jlRag0/s1600/High+squat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpvqQQMK5-S0Jm9-gIEXtzJvatFJ_1fZ4oySK8FeQAdllLemD5Qeg-R1Mf-Ba7WjT1tDsAS17EwoVyyFCR4uLRcqGOXim4jrt0bVRo1iSP9mq9bfscfrQxaV_YBRTNVdKcioAP_jlRag0/s1600/High+squat.jpg" height="227" width="320" /></a></div>
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High, high, and high. So how deep should you squat? Parallel? What's parallel? Hamstrings parallel to the ground? Quads parallel to the ground? Below parallel? What's below parallel? Ass to grass? What about partial squats? Ya know, those squats where I think I'm getting to depth but my hips and butt are four inches too high? <br />
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The general population will probably give an answer that sounds something like, "your thighs/femur parallel to the ground." According powerlifting standards, proper squat depth is reached when the crease of your hip is below the top of your knees. And while I'm not certain about CrossFit standards, I assume that with increasing popularity in the phrase "ass to grass" that squats performed in crossfit boxes are even deeper. <br />
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I realize not everyone is a powerlifter but there is evidence to support that reaching proper depth-hip crease below the top of the knee- <a href="http://journals.lww.com/nsca-jscr/abstract/2002/08000/the_effect_of_back_squat_depth_on_the_emg_activity.14.aspx" target="_blank">activates your glutes up to 34% more</a> than squats above or even right at parallel. <br />
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Check out the muscle activation in the concentric (way up) and eccentric (way down) phases of the squat from a similar study on the muscle activation at various squat depths <a href="http://www.ncbi.nlm.nih.gov/pubmed/12173958" target="_blank">(2002)</a>. The full squat clearly produces more demands from the glutes on the way up, when compared to the partial or parallel squat. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS0iEa_WHysbWf3CIVbIUg9T6kUCxggWHR7Iq39UsfE6j_JgSFZkHtEkZqXNpMbGj5KgEVZrsGaNxtqxLGzznIRdrcb5xDJZRsKmKm4RgFJ0vqJiaccP4ujH_ja0-XJM0Cyg3YuEgJKLA/s1600/EMG+activity+squats.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="282" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS0iEa_WHysbWf3CIVbIUg9T6kUCxggWHR7Iq39UsfE6j_JgSFZkHtEkZqXNpMbGj5KgEVZrsGaNxtqxLGzznIRdrcb5xDJZRsKmKm4RgFJ0vqJiaccP4ujH_ja0-XJM0Cyg3YuEgJKLA/s1600/EMG+activity+squats.jpg" width="400" /></a></div>
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In addition, in both the concentric and eccentric phase the vastus medialis and laterals (both found in the quadriceps) activation readings are much greater in the partial and parallel squat when compared to a full squat. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheR5I60EpW0CTgQY3X2nw6RXQP4ArL3AqjY0mGG9jX_IB76Hz3y7afbmSPEUycuD0SNtm8tsKsJpqrIjpEuGzC8kRTh6GT_q0_Lu_v9f92N7BBFWuc65xJBH1zRywaqE0-XTktP21F3yY/s1600/EMG+squats+eccentric.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheR5I60EpW0CTgQY3X2nw6RXQP4ArL3AqjY0mGG9jX_IB76Hz3y7afbmSPEUycuD0SNtm8tsKsJpqrIjpEuGzC8kRTh6GT_q0_Lu_v9f92N7BBFWuc65xJBH1zRywaqE0-XTktP21F3yY/s1600/EMG+squats+eccentric.jpg" height="281" width="400" /></a></div>
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While greater quad activity may sound like a good thing, squatting high over and over and over on a repeated basis may cause a muscle imbalance between strong quadriceps and weak hamstrings. This could put you at greater risk for knee pain and injuries. <br />
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Speaking of knees, squatting deep(er) is not bad for your knees. Brad Schoenfeld debunked this popular belief in a paper for the <a href="http://www.lookgreatnaked.com/articles/the_biomechanics_of_squat_depth.pdf" target="_blank">National Strength and Conditioning Association</a>,<br />
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"<span style="font-family: AGaramondPro; font-size: 12pt;">ACL and PCL forces have been shown to diminish at higher degrees of knee flexion. Peak
ACL forces occur between 15 – 30 degrees of flexion, decreasing significantly at 60 degrees and leveling off thereafter at
higher flexion angles (7, 11, 16). PCL forces rise consistently with every flexion angle beyond 30 degrees of knee flexion,
peaking at approximately 90 degrees, and declining significantly thereafter (10). Beyond 120 degrees, PCL forces are mini-
mal (12)."</span></blockquote>
What do all of those numbers mean? Simply put, the majority of the stress put on the knees in a squat happens in the first 30 degrees at the top of a squat and decreases dramatically at parallel and even more so at below parallel depth. Assuming you've got a doctor's approval, and no previous injuries, squatting deep is not bad for your knees. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVHNnIoUJWS89h_cXG6_demrfyZFKYrlSRzlwdjA1XqysyyA9kVU8wyJl3_d8zJsuwWORcxNGhF3QhBG8PWW9yA3KaJEC69ZT2PEaemodnA-k-gk-ptyAUYmQO3C9qx0-4tYxdy-LlzPs/s1600/squat-meme.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVHNnIoUJWS89h_cXG6_demrfyZFKYrlSRzlwdjA1XqysyyA9kVU8wyJl3_d8zJsuwWORcxNGhF3QhBG8PWW9yA3KaJEC69ZT2PEaemodnA-k-gk-ptyAUYmQO3C9qx0-4tYxdy-LlzPs/s1600/squat-meme.jpg" height="320" width="320" /></a>What <i>is</i> bad for you knees? Improper form. This article from <a href="http://greatist.com/fitness/perfect-squat" target="_blank">Greatist</a> has some great tips on how to avoid common mistakes. <br />
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With all of that said, individual anatomy, mobility, and current strength levels all play a part in how deeply we squat. Of course mobility and strength are both factors that can be improved.<br />
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If I'm really being honest, when it comes to the <u>average gym goer,</u> there is a part of me that agrees with every thing Jason from <i>Any Man Fitness</i> has to say in his article titled, <a href="http://anymanfitness.com/2014/11/10/i-dont-care-if-you-squat-to-parallel/" target="_blank">"I Don't Care If You Squat To Parallel"</a>. I do believe you can still have success reaching general health and fitness goals without ever squatting to parallel. <br />
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*gasp*<br />
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But I'm also not suggesting you just stop trying all together. And I'm certainly not going to give you a snarky look for trying to squat, high or not. <br />
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As someone who spent a great amount of time squatting high, I can say personally, it was a matter of checking my ego at the gym entrance. I had to reduce my weight and rebuild my squat to reach proper depth. I squatted high because squatting deep was harder and uncomfortable. Don't make that mistake. The easy route, in general, never works out better. <br />
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Screw trying to keep up with reps counts in group exercise, or adding weight just for the sake of adding weight. Ease into reaching new depths and aim to do your best to reach proper depth, with great technique and form every….. single….. squat.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxx3C_CrZvSiqq4cm8u8aaUkKIeURSnUnQj11jjlnjR2F1d1IjJcyrfoRpGNBquTAvGi07-tXAStaqEI73uLBQld5_ME8UK1n8yjqwLo8Hex4SEpXbBW-g5iOGHw8H5NqrZ4hOaf3n9sI/s1600/smith_machine.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxx3C_CrZvSiqq4cm8u8aaUkKIeURSnUnQj11jjlnjR2F1d1IjJcyrfoRpGNBquTAvGi07-tXAStaqEI73uLBQld5_ME8UK1n8yjqwLo8Hex4SEpXbBW-g5iOGHw8H5NqrZ4hOaf3n9sI/s1600/smith_machine.jpg" height="400" width="361" /></a></div>
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Popular for having a "built in spotter" with a catching mechanism, the Smith Machine may appear to be a safer and easier way to perform your favorite barbell movements but contrary to the popularity of this machine there are a few downfalls. <br />
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And, before you Smith machine lovers get your pants in a bunch, keep in mind this is my preference as a personal trainer (for the reasons I mention below), there are a few exercise I do enjoy using the machine for, and understand that everyone starts somewhere and this may help them to ease into barbell movements (see suggestions below).<br />
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The primary downfall of the Smith machine is that it's commonly used in place of barbell exercises but it doesn't actually move like a barbell. <br />
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The Smith machine is a machine. Although many use it as a free weight barbell, it is still a machine. As I mentioned earlier, due to the fixed plane of motion, the 15 pound bar on the Smith machine can only travel in a vertical movement. Mostly likely, in order to perform a squat on a Smith machine you're going to have to adjust your foot placement, which in turn will add additional (and unnecessary) stress on your knees and potentially cause your back to round at/near the bottom of the squat. <br />
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In addition, the fixed plane it also inhibits the body's ability to stabilize the weight as it's done the majority of the work for you. Specifically speaking about the squat, studies like <a href="http://journals.lww.com/nsca-jscr/Abstract/2009/12000/A_Comparison_of_Free_Weight_Squat_to_Smith_Machine.23.aspx" target="_blank">this one</a> have shown that <b>muscle activation was 43% higher in a barbell squat compared to a Smith machine squat</b>. In other words, a barbell squat naturally forces you to work harder to perform a similar movement. Similar studies found the same to be true for <a href="http://journals.lww.com/nsca-jscr/Abstract/2010/03000/A_Comparison_of_Muscle_Activation_Between_a_Smith.26.aspx" target="_blank">bench press</a> as well. Don't get me wrong, I'm not hating on the Smith machine. Statistics like these are a dime a dozen in favor of free weights vs. all machines, not just the Smith machine. <br />
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Another downfall is that movement patterns of foundational movements developed on a Smith machine don't always transfer well to similar exercises down with a barbell. It's like trying to compare apples to oranges. A Smith machine squat/press/deadlift and a barbell squat/press/deadlift are not that same thing.<br />
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If I squatted with a barbell the same way I approach squatting on Smith machine I'd probably fall on my arse. In fact, just to be certain, I tried it. I found it nearly impossible to squat in my typically barbell back squat position without leaning into the barbell for support. Many will move their feet further out in front and lean back into the barbell on the Smith machine. This can be really great at placing a lot of focus and tension on the quads but also a lot of stress on the knees. I'm not saying it can't be done, but if you're squatting on a Smith machine, know that adjustments will have to be made if/when transitioning to a barbell squat. <br />
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Mark Rippetoe, a well known strength coach with decades of experience wrote in his book, <i>Starting Strength</i>,<br />
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"…barbells require the individual to make these adjustments, and any other ones that might be necessary to retain control over the movement of the weight. This aspect of exercise cannot be overstated- the control of the bar, and the balance and coronation demanded of the trainee, are unique to barbell exercise and completely absent in machine-based trained. Since every aspect of the movement of the load is controlled by the trainee, every aspect of that movements being trained." </blockquote>
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On that note, if you're utilizing the Smith machine in hopes to gain confidence and move towards barbell movements, I'd recommend you skip the Smith machine altogether and start with body weight and/or dumbbell/kettlebell exercises instead. <br />
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Finally the comfort being the ability to rack the bar at any point in the lift on the Smith machine is a bit of a farce. I've seen the bar plummet to the ground before, it's not pretty. You can get hurt on a Smith machine, just as you can with any piece of equipment. If you're worried about lifting safety, it's a better idea to ask for an actual spotter as opposed to relying on the machine to bail you out. In addition, most squat racks have safety racks or pins you can adjust to protect you if you should fail on a rep. <br />
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With all of that said, there is no doubt that one could utilize the Smith machine to isolate muscle groups. For example, I've seen many creative ways of using this machine to target the glutes and quads. There are many options for accessory type exercises with the Smith machine. I personally find them great for rack chins (see first video below), incline push-ups and inverted rows. <br />
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And of course, I realize that sometimes, women especially, just need to feel comfortable in the weight room before they have the confidence to progress on to something else. If the Smith machine can help you to take that step, rock on. <br />
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If you're currently using the Smith machine for various exercises and are happy with the results, by all means, continue. But because you know I'm a barbell girl to the core, I'd encourage you to step away from the Smith machine and at least give barbells a try. Start slowly with body weight exercises, progress to kettlebells/dumbbells and when you feel ready, grab a spotter and try a few barbell movements. <br />
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<b>Your turn: Do you prefer the Smith machine or a barbell?</b></div>
Anonymoushttp://www.blogger.com/profile/13587453125549160981noreply@blogger.com1tag:blogger.com,1999:blog-7610681830478869540.post-75363344864261185722014-11-13T10:28:00.002-08:002014-11-13T10:28:51.763-08:00Fit to Sweat Apparel ReviewYou know how sometimes you meet someone and you can't help but feel they're just meant to be in your life for a reason? That's exactly how I felt the first time I met my friend, Emily. <br />
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Emily and I first met for coffee late last spring after our mutual friend, Missy, from the Social Starr, suggested we chat. Because I'm an online stalker, I knew Emily was a wonderful photographer, graphic designer and had recently launched an awesome apparel company, coincidentally called, <a href="http://www.shopfitnow.com/" target="_blank">FIT</a>.<br />
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<a href="http://www.shopfitnow.com/" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQeB8cjOrcbAennDcr39zggXt9W7Xdy-i0XKf55H1alDPetC_Y-l5WJsjXHR6hw3PEvW8K2ImQdR9s7lgdUfcdN3M42pxDqGFRJ3mFY87xKeUSOWGzKSDtRgABLOtAH5oEatY4Wh41bE4/s1600/c31fdce65126557dd91da3f003dac5ae.jpeg" height="48" width="400" /></a></div>
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<a href="http://www.shopfitnow.com/" target="_blank">FIT</a>: Fun, Inspiring, Threads an awesome apparel company comprised of, "a bunch of fun-loving designers with a desire to create unique designs that reflect our personalities, on better products." Emily happens to help lead that team of designers. Those designers happen to have a division of FIT athletic apparel, <a href="http://www.shop.shopfitnow.com/FIT-to-Sweat_c3.htm" target="_blank">FIT To Sweat</a>, and they just happened to be in search of an honest review of their garments from a local fitness professional. I mean, could this have worked out any better? <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDXnE3kDOXqYpm_GlCD7uR4sFibGnxVXCP7zIHWY-wJQAW54cKIPSJi-OKIgWkPyV5bwymjuHqyvrzP5AZBwe5kCJ0rxRYsMhFhhXK1SMALYO5npzU-rY5JXg73uESoF-9BcsLLflB7-8/s1600/1391881863269-379880521.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDXnE3kDOXqYpm_GlCD7uR4sFibGnxVXCP7zIHWY-wJQAW54cKIPSJi-OKIgWkPyV5bwymjuHqyvrzP5AZBwe5kCJ0rxRYsMhFhhXK1SMALYO5npzU-rY5JXg73uESoF-9BcsLLflB7-8/s1600/1391881863269-379880521.jpeg" height="320" width="320" /></a>The FIT team wasn't just after a positive review of their apparel, although I'm sure they'd take that too, they wanted honesty. Emily insisted that I wear, workout, wash, repeat many, many times before I gave my stamp of approval so after a long deliberation, I selected two garments to take for a test run.<br />
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The first item I choose was the <a href="http://www.shop.shopfitnow.com/Dont-Quit-Full-Zip-Hoodie-Qont-Quit-Full-Zip.htm" target="_blank">Don't Quit full zip hoodie</a> in black. <br />
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If you know me in real life, you know that this comfy hoodie quickly became a staple in my wardrobe. It's lightweight and breathable making it perfect to wear to/from gym activities and as a warm up layer. <br />
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I've worn it multiple times a week, washing it after every wear and it's held up like a gem! I swear it gets cozier and cozier with each wash. And really, lets be honest….I wouldn't wash this more than once or twice a month let alone after every time I wore it. Don't judge. <br />
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I absolutely love the contrasting, brushed nickel zipper and of course, the highlighted "DO IT" in the lettering. What a great reminder when you look in the mirror. <br />
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This hoodie is offered in unisex sizing but unlike most unisex garnets, this one fit perfectly. Fitted enough to give you shape but generous enough to give you room to breathe- just right. <br />
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As a reference, I'm 5'9'' and typically wear a women's large in most athletic brands. A medium in this hoodie fit just right. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7WMiNYHH1P9efPAlXyk3Qro6iiFN3DoaXnYqOX8LJ99IDpYyNib_nvpyTK7Y4NJAXMacUElW0PS2JDP7huud1FGCNc3xLUCQiNU1XEd_xsn8jYXjrENvDZKv5CTrSfh7Ai5fobICPncM/s1600/10291693_500016950127207_3307450502944429099_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7WMiNYHH1P9efPAlXyk3Qro6iiFN3DoaXnYqOX8LJ99IDpYyNib_nvpyTK7Y4NJAXMacUElW0PS2JDP7huud1FGCNc3xLUCQiNU1XEd_xsn8jYXjrENvDZKv5CTrSfh7Ai5fobICPncM/s1600/10291693_500016950127207_3307450502944429099_n.jpg" height="320" width="320" /></a><br />
The second item I chose was a <a href="http://www.shop.shopfitnow.com/myworkoutinspiration-Cupcake-Bella-8800-Asphalt-Cupcake.htm" target="_blank">#myworkoutinspiration racer back tank</a>. Shocker that I'd pick a racer back tank, I know. <br />
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This little baby has that soft, lived in, had it for years feeling without the smell and holes of a 10 year old tank. Honestly, the fabric is so light weight and slinky it feels like pajamas. It has a slight A-line cut to it and hits right at the hips. <br />
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The totally awesome thing about <a href="http://www.shop.shopfitnow.com/Whats-Your-Inspiration-Bella-8800-neon-yellow.htm" target="_blank">this line of tanks</a> is they're customizable! That's right, you can take your personal workout inspiration and put in right on a tank top of a t-shirt. Trying to get in shape for a high school reunion? Want to get back into your pre-baby jeans? Trying to qualify for the Boston Marathon? Whatever it is- make a tank and let it serve as a extra motivation on days you're just not feeling it. <br />
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<a href="http://www.shopfitnow.com/" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9CS5BqF-Dc6RXKg2uP0NrOjpFTEhjgrhsUyq5CSRHwpOd3zae5CctwqWqEjwL9CpMmm25yd2wLqNQ1TOdrXZq4VqjLxpJK8dCA4qLt6uts7_ryQEDQ4qeIY2LK1cKjS4rHSnxULPeATY/s1600/13949344489162021142976.jpeg" height="320" width="320" /></a></div>
I have to say, I like fitted apparel but not clingy and this tank is a perfect combination. If you're a woman who gets a little self-conscious about clingy mid-section clothing- this tank is for you. And, if you're not into the workout inspiration, that have plenty of other designs to choose from in the same tank top. <br />
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Thanks to the airy fabric, sweat dried quickly and left me feeling cool and comfortable. Again, I washed and washed this sucker and it still looks awesome. <br />
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On a somewhat unrelated note, FIT also has some Adorable- with a capitol A- "<a href="http://www.shop.shopfitnow.com/Game-Time-Gear_c9.htm" target="_blank">game time" apparel </a>for Cyclone and Hawk fans. Show your team spirit with one of their unique designs.<br />
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I can't say enough about this company. They've been so much fun to work with thus far, and more great things are to come from this partnership. While I really hate when people leave you with a cliff hanger, I have to tell you….something exciting is brewing…..<br />
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<br />Anonymoushttp://www.blogger.com/profile/13587453125549160981noreply@blogger.com2tag:blogger.com,1999:blog-7610681830478869540.post-59509602931061332302014-11-04T11:25:00.002-08:002014-11-04T11:25:25.101-08:00BUSTED! 3 Muscle Myths Debunked<div>
Sometimes people say things because they sound good, and the fitness industry is not exempt. Whether it's to make you feel better, motivate you or sell you something, there are thee common myths I've heard time and time again about muscle. Knowledge is power, so arm yourself with the truth to avoid getting caught up in gimmicks and lies. </div>
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<b>Myth #1 Muscle weights more than fat.</b></div>
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One pound of muscle weighs one pound. One pound of fat weighs…..one pound. They're both one pound. The confusion may result because one pound of fat and one pound of muscle do not look the same. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-Lcdgl2JwTO8GmzPAVp1VH_ut6gqW0_DwNUO5SyfPlNBKYfkKf5ANKd4XzP2Od35J4esD25j6gX7FyIHwHaupWDVPeZ05lTgU3brR4FftUjefbAsByQXEGz4NxFnAgH1OZJxjJKAggPg/s1600/FatVsMuscle1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-Lcdgl2JwTO8GmzPAVp1VH_ut6gqW0_DwNUO5SyfPlNBKYfkKf5ANKd4XzP2Od35J4esD25j6gX7FyIHwHaupWDVPeZ05lTgU3brR4FftUjefbAsByQXEGz4NxFnAgH1OZJxjJKAggPg/s1600/FatVsMuscle1.jpg" /></a></div>
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Muscle is considerably denser then fat. If you were to weigh one cubic inch of fat compared to one cubic inch of muscle, yes muscle would weigh more but only because it's more dense. The differences in density and volume of fat vs. muscle explain why it is possible to maintain or even gain weight but lose inches and/or experience a drop in clothing size. </div>
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<b>Myth #2 If you stop lifting, your muscle will turn into fat.</b></div>
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There are muscle cells and tissues. There are fat cells and tissues. A muscle cell can never turn into a fat cell. A fat cell can never turn into a muscle cell. Every individual has a set number of fat cells in their body and this number can not be changed. Fat cells simply shrink and enlarge as you lose/gain weight. Similarly, if you stop lifting weights your muscle cells will shrink over time but never will they turn into fat. Of course it is possible (and likely) that if you were to quit exercising without adjusting your food intake you would gain weight, therefore increasing the size of your fat cells which could contribute a softer, dare I say, squishy look. </div>
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<b>Myth #3 You can create long and lean muscles if you do the right exercises. </b></div>
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Can you create lean muscle? Yes. Muscle by nature is lean. Can you create long muscles? Not so much. We've all see workouts and exercise programs claiming to create long and lean muscles but the truth is it is marketing. It's marketing aimed at playing into the fear of getting bulky. Your muscles have a fixed start and end point that can not be changed. You can actually change the length of a muscle through lack of exercise or strength training but the key is that change in length, according to Bret Contreras, will not change aesthetics. To read more about this myth, check out Contreras' <a href="http://bretcontreras.com/long-lean-muscles-oh-irony/" target="_blank">article</a>. <br />
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<b>Your turn: What are some common myths you've heard used in the fitness world?</b></div>
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Anonymoushttp://www.blogger.com/profile/13587453125549160981noreply@blogger.com0tag:blogger.com,1999:blog-7610681830478869540.post-32494295287940012662014-10-28T09:38:00.000-07:002014-10-28T09:38:54.433-07:00Manitoba Harvest Hemp Hearts Review, Recipe and Giveaway<a href="http://manitobaharvest.com/" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoCaWltaxU2TbCSEVL1TfM80DmIHiuSgepDxJC52GX_gLEAwS_GKqahi4Xl-Gq809jKySechSz2Cv0eUOujXNSI2bWdFVbvXGG6KJy17PQhteRfOeReOc0F0N7Q5FQwKxkFGwcl5Z72m0/s1600/Hemp+Hearts.jpg" height="400" width="90" /></a>When I hear the word "hemp", the first thing that comes to mind are those rope like necklaces I used to wear in middle school when I was going through my "skater" stage. You can imagine my reaction when I was invited to taste and review Manitoba Harvest's hemp hearts which are raw, shelled hemp seed. I'll be honest I didn't even know you could eat hemp, let alone what it was. <br />
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For those of you, like me, who aren't familiar with this plant, hemp has many uses, including but not limited to food, paper, clothing, and fuel. Hemp plants that are used for food are grown primarily in Western Canada. On the top of the hemp plant a small, hard seed can be found. Manitoba Harvest has used that seed to produce yummy items like hemp hearts, hemp protein and hemp oil. <br />
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Come to find out after some research and review of these nutritionally stacked seeds, I've been missing the boat! <br />
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Hemp hearts are high in protein, omega 3 and 6, fiber, magnesium, iron, phosphorus, thiamin and phosphorus. Plus, they're ridiculously easy to use. You can sprinkle them on salads, yogurts, smoothies, and cereal. <br />
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But what do they taste like? Watch the video to catch my honest, first reaction. <br />
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I even threw a couple tablespoons of hemp hearts into my homemade granola bar recipe! Amazingly delicious and kid approved. I love sneaking in nutritious ingredients without my kids knowing. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBStnu-pyh-BAvnwFpRBTv-UKMOEb_k3vCkXeN5mSJHtX0Zo5piZmgqaltz1RDXn1pV8U8HEUJtUmwn2IfPTzx2DhmOC8BivVgKrFmZfu6DFXBfFzQI8D7mto6jy-Rbfis4i_Q3xAYg4I/s1600/Homemade+Granola.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBStnu-pyh-BAvnwFpRBTv-UKMOEb_k3vCkXeN5mSJHtX0Zo5piZmgqaltz1RDXn1pV8U8HEUJtUmwn2IfPTzx2DhmOC8BivVgKrFmZfu6DFXBfFzQI8D7mto6jy-Rbfis4i_Q3xAYg4I/s1600/Homemade+Granola.jpg" height="400" width="400" /></a></div>
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<b>Homemade Granola Bars</b></div>
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4 cups oats</div>
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2 tbs hemp hearts</div>
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1/2 cup shredded unsweetened coconut</div>
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1/2 cup chocolate pieces</div>
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1/2 cup chopped dried cherries</div>
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1/4 cup whole wheat flour </div>
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1/4 tsp salt</div>
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1/2 cup coconut oil (original recipe called for canola oil the switch worked well)</div>
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1/2 cup honey</div>
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1 tsp vanilla extract</div>
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Mix dry ingredients together and wet ingredients together then combine until all is covered. </div>
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Line 13x9 pan with parchment paper and press mixture into pan. </div>
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Bake at 325 for 40-ish minutes</div>
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Now, you know I wouldn't tell you how good something is and then not share the love right? Mantiboa Harvest has been so kind to not only offer a discount of 20% on your online orders but they also want to give one lucky reader a 2oz package of their own hemp hearts to try! Simply use the rafflecopter below to check off your entries! *</div>
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Can't wait to see if you've won? Head over to <a href="http://manitobaharvest.com/" target="_blank">Manitoba Harvest's website</a> and use code HHSweatPink14 for 20% off your order. Offer good until November 30th. </div>
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*USA and Canada residents only. Please no PO Boxes. Manitoba Harvest did supply me with the product but all opinion are my own. </div>
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<a class="rafl" href="http://www.rafflecopter.com/rafl/display/084b844a6/" id="rc-084b844a6" rel="nofollow">a Rafflecopter giveaway</a>
<script src="//widget.rafflecopter.com/load.js"></script></div>
Anonymoushttp://www.blogger.com/profile/13587453125549160981noreply@blogger.com7