Resolutions are not my thing. Resolutions are acts for solving problems. I am not a problem and neither are you! I am more into honing in on a habit that’s not healthy (and fixing it), relationships that I want to improve or let go of (because they are unhealthy) and just being a better person.
I like me! However, that doesn’t mean I don’t want to be a better version of me. I believe there is always something to learn, improve or get better at. Some things I want to be better at are small, like remembering to take my Vitamin D every morning.
Some aspects are bigger, like eating 4 meals a day.
In my opinion, the most important thing is working towards being a better version of your self. My husband is great at identifying things he wants to change and attacking them. I think that’s the questioner in him. He will work on a few things every month, like educating himself on fitness/nutrition, improving his lifestyle habits, etc.. Me on the other hand, I struggle with being better (it has a lot to do with my rebel nature) in the sense I see so many things I want to improve that I often get overwhelmed.
That’s where I have to remind myself…
After all, to be a better version of your self, you need to understand and know where you want to be better. Then once you know, you can do.
A few things I want to be better at:
Communication – I suck at it! You probably do too. Boring…I know BUT if I can become better at communicating (which is a broad term) I believe that other aspects of my life will be easier. I am currently reading “The Four Tendencies” by Gretchen Rubin it has been very eye opening to both my own tendencies AND others around me. It’s helping me understand human tendencies and how to communicate/work with them. Currently working on communicating with my rebel teenager.
Being me and working with my expectations – In the beginning of the book above, there is a test you take to determine what tendency you are. I happen to be in the 1% – a rebel. This probably does not surprise those close to me. I resist outer expectations AND Inner expectations. In the book, Gretchen devotes the longest chapter on how to deal with rebels…shit.
What’s a rebel? I resist outside (others and society) expect and I resist what I expect of myself. That means sometimes I don’t know what I want and it’s difficult for me to decide. For instance – if I have to choose between two things, and I don’t want to do thing A and know I should do thing B, but don’t want to do thing B…I have a hard time making myself do the thing I don’t want to do, but know I should.
When I say being better at being me, I mean embracing who I am, being better at expressing who I am and doing more for me. Essentially working with my own rebel nature.
Using a timer – Time management is an issue for me! When I am coaching or training I use a timer – all sessions on the hour or half hour for 60 minutes. I focus on one thing. I put all my attention to one thing. I rock it and move on.
I think my son and husband need this timer!
I also tell my lifters to use one, to time at home stretching/mobility work (let’s face it I can’t fix 8 hours of sitting in one hour, you need to do some shit on your own). Time their meal prep (no one has time to prep for 3 hours). Time their meditation, much easier to do in 10-20 minute blocks. Right now I am watching the clock (5 minutes left) to ensure that I give my full attention to writing this blog and hopefully helping you be a better version of you.
Being in my lifters shoes – I honestly believe that you can not be a good coach/trainer/teacher if you don’t understand what it’s like to be in your lifter/students shoes. Personally, I like to set performance goals because I find appearance (how you look is WAY LESS important than how you feel) is a hard goal to chase. I don’t know about you but I can put on 5 pounds of bloat in a few days sometimes.
A few performance goals I have for 2018: running a full 5K or 10K (there is a reason I only do obstacle races…I like to break up the running), compete in a 5-minute long-cycle Kettlebell competition and of course do some more mud runs!
Looking forward to this year’s Mud Runs!
I also want to focus more on aspects of pre/post natal training (like pelvic floor training and health, I am learning so much through the certification I am getting through the Coaching and Training Women Academy!).
Those are just a few but my list goes on and on.
As we move into 2018, I want to help you become a better version of you. Whether that’s getting stronger, running a fast(er) mile, losing 20 pounds of fat, or just feeling better about your self inside and out. Let me help you make 2018 the year you get BETTER!
We have a great program at the gym that’s going to start in a few weeks.
In my last blog “What I eat in a day”, I mentioned that I only count calories a few times during the year. Over the last few weeks I have been asked why don’t I count calories year long.
Why I don’t count calories all year long.
1. It’s a pain in the ass. Seriously.
2. I don’t want to be confined to a piece of paper or app to tell me what to eat all of the time. Maybe I want that extra serving, or another beer…or whatever!
3. I am at the point where I can maintain my weight eating what I want. I know what works for me to keep my weight steady. This is the most important point for me.
A little back story about me.
My son, Logan, was born on February 9th 2004, I was 25 and weighed 180 pounds. That was really hard for me, because all through high school and my early twenties I weighed roughly 110lbs. ALL of the weight I gained, from 110 to 180, happened during my pregnancy. That was a lot of weight in a short amount of time on a 5’3″ frame.
Eventually, I got my weight down to 130 pounds and have stayed within 5 pounds of that weight for the last 10 years. It wasn’t easy to lose the weight! I had a lot of unhealthy habits that I had to break AND build new habits to create a healthier lifestyle. But, now I have the habits in place to maintain my weight.
Of course my weight fluctuates, but never really more then 5 pounds. My set point is 130 (your set point is the weight that you typically hover around for the majority of the year. You CAN change that set point, it just takes time.) Sometimes I have a little bit more muscle and less fat (lower body fat percentage, usually during the Spring and Summer), other times, it’s the opposite, more fat and less muscle usually during the colder months. But, same size clothing through the whole year, just sometimes a little looser then other times.
I am 100% ok with that.
Could I lose more body fat? Sure.
Could I gain more muscle? Sure.
But why?I will still have cellulite, wrinkles, scars and fat. Those ARE a part of me BUT they do not define me. Do I love them? No. But damn it, I am not going to beat myself up over my “flaws” – those aren’t flaws, those are me! Beating myself takes up space in my head and doesn’t make me happier with myself.
This is not necessarily about self-love but more about NOT hating on yourself.
Flexing in 2011 😉
I’ll never be 110 pounds again. I am not the same person. I didn’t have a child, a business, a house to take care of, a husband…and I was in my early 20’s! It was just me – no responsibilities. Plus, I didn’t have MY muscles…I love MY muscles!
I worked hard for my muscles.
I worked hard for my stretch marks.
My scars tell a story.
I worked hard for the body I have – and I am proud of it!
Still flexing in 2017!
I am happy with how I feel, how my clothes fit and how I can perform in the game of life. The number on the scale is just a number. It doesn’t define you. You define who you are, not a number, a wrinkle or cellulite. Stop worrying about what you look like and start focusing on how you feel. When Ben was going through chemo, I didn’t care how I looked. But, when I ate crappy food or didn’t exercise, I could tell a difference in how I FELT.
Focus on making your self feel better, stop worrying about the scale or how you look. We have seen it time and time again, happiness is not tied to how you look. Stop chasing that. Start chasing feeling better!
Are you tired of BEING TIRED?
Are you sick of BEING SICK?
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We’re a lifestyle gym, because of that, we deal with people’s lifestyles. We often get asked, “Can I have my drinks and my biceps?” The short answer is no, if your not willing to work for it. If your not willing to change your lifestyle to accommodate the booze, then you need to cut it out. In order to be Well-thy, you need to adjust your lifestyle and if your sucking down a six pack every night, that’s the first thing that needs to go.
But! If your like me, you like to have some drinks one night a week and let loose. Or sometimes…it’s a whole week like a few weeks ago during our wedding week. Here’s how I boozed it up and maintained my biceps…cuz you know I love to flex.
The big day!
I recently spent 8 days in the Outer Banks, NC. It was an amazing trip! Lots of great food, booze, late nights, pool/beach and framily. Everyday was a party…and I am still catching up on sleep but it was so worth it. There are a few things that I negotiated with myself before hand.
– I didn’t want to feel bloated(hello bikini…everyday…thats pretty motivating), stuffed or sluggish.
– I wanted to enjoy my drinks AND good food without guilt…or regret.
– I would give up some zzz to spend time with my family and friends.
– I would drink lots of water, sometimes in the form of coffee and/or alcohol. Yes…I did mix them together some mornings!
I think it’s important to make a plan. Boring I know! Hear me out though…
Structure Creates Freedom.
I made a deal with myself before we got there on what my negotiable’s would be, which in turn gave me some freedom to not get hung up on questions that would normally pop into my head like “should I eat that” or “should I have that beer or stick to the clear stuff?” In the past when I did that it just made me crazy compulsive and that sucked.
So what was my plan?
– Drink at least 24oz. of water every morning before coffee or booze.
– Make sure I got at least another 2 liters of water through out the day/night.
Water is actually one of the ways to REDUCE bloating and water retention caused by heavy alcohol consumption. Isn’t that weird? How does it work? To be honest, I am not 100% sure. Ben has explained it to me a few times, but like most of you, I care about the outcome not necessarily the reason behind it. I know when I’m bloated and I drink water, in a few hours, my bloat goes away. Think of it like this – your body is retaining water because it thinks it needs to, by giving it more water you are sending the message that there is plenty of water, so get rid of what your holding onto.
– Skip breakfast – most days I did this! Except the day after our wedding…I danced a LOT…I was starving the next morning. While skipping breakfast doesn’t work for everyone it works for me on most days. I usually eat some protein, fat and veggies by 11ish. Of course I have coffee!
– Eat lots of veggies and protein first as the first meal.
– Small plates – I always pick a small plate or bowl. If I am still hungry I can get more…but usually I am not it helps me from over eating.
– Veggies! I know I mentioned this before BUT I can’t emphasize enough how important and amazing veggies are.
– Don’t eat too many cookies!
We had a cookie bar for the wedding instead of a cake…I only had a couple;)
– I didn’t exercise once – the one day everyone did a workout I was hungover…got a little carried away the first night 😉
– I did spend everyday (for hours) in the pool.
– The house was huge (18 bedrooms with 4 flights of stairs) and our room was on the third floor…I would run or walk them probably over a dozen times per day if not more.
– I danced 4 nights until my feet hurt. Yes…we did…bring our own DJ!
– OH! I almost forgot our push-up contest. Thats where the biceps come in! One of my favorite body weight movements.
– Limit beer intake. Beer = bloating.
– Stick to the clear stuff – vodka = no bloat/less calories.
– Have water between drinks or on hand with booze.
– Eat clean food – veggies/fruit/protien/some fat.
– HAVE FUN!
3 games at once! It was a killer beer pong tournament.
Supplements – on vacation? Yes!
– While I didn’t take all of the usual supplements I did take the ones that would be helpful for recovering.
– Magnesium – I take 2 every night before I go to sleep.
– NuSera – for stressful moments – psst…what stress?
– Digestive enzymes.
I forgot to mention that we arrived on Sunday and our wedding was on Thursday…my dress?! Had to fit! The old me would have not come up with a plan, stressed about it and been miserable. Instead I created some freedom for myself…free from stressing out about food, exercise, what to drink or not to drink. Instead I spent the week laughing, crying, and making memories with my friends and family.
You can have your booze and biceps, but first you need to get biceps. That might mean you need to cut the booze out for a while. And let’s be honest, there is no diet out there that allows you to have unlimited amounts of alcohol during the week and still look good. That’s why our members love us so much, we teach them how to have the booze and the biceps. We’re a lifestyle gym – not a prison!
Do you want to learn more about KDR? Sign up for a free strategy session and we will answer any questions you have! Just click the picture below to get started.
My buttfession this week is a little bit different than the last 2, I want to talk about the safety of having a strong butt. Yes! If your ass is weak you are in some real danger. Danger?! That may be a little dramatic but we take glute strength pretty serious around here.
That’s why we tell all of our members to squeeze their glutes as much as possible!
So what do I mean by that? Think about it, the glutes are the largest muscle in the human body according to the library of congress. Not in some of you…in some of you those glutes that are supposed to be big and strong and round…are flat, small and weak.
What do the glutes do?
They are responsible for:
Hip extension (moving the leg behind your hip)
Hip abduction (moving your leg to the side)
Hip external rotation and internal rotation (pointing your foot internally and externally)
Raising the body up from a forwardly displaced position (think deadlift)
Lifting the body out of the stooped position (think squat)
Femoral, patellar and tibial alignment (knee pain? check the butt!)
Stabilizing the lower back and sacroiliac joint via its attachment into the thoracolumbar fascia (Back pain? check the butt!)
Keeps the pelvis level for walking and running
Strong glutes basically help you cook better and look good doing it 😉
Weak glutes can cause hip pain, knee pain, lower back pain, shoulder pain…even neck pain! Research has shown that the glutes are the first muscle to become inhibited with lower extremity (ankle and knee) and lower back injuries. If you’ve ever sprained an ankle, had knee pain or lower back pain, it’s a good bet you have weak glutes.
That’s some pretty serious stuff! So if your glutes are weak or turned off then you will have some serious issues at some point.
About 4 years ago I injured my low back, I had a herniation at L4 and L5. It wasn’t from one specific incident. I competed in my first powerlifting meet months before, was continuing to train for my next meet, traveling a lot for work, and I just moved the wrong way one day and there it was. Ouch! It hurt to touch my toes, it hurt while I was sleeping, I couldn’t sit for long periods of time with out fidgeting…it really sucked!
It turned out that I was using my lower back muscles to do what my glutes were supposed to do.
And what a bitch it was recovering. No lifting, working out, running, or any of my day to day activites…for about 6 months. It was very frustrating! The truth is weak glutes are dangerous. The loss of glute strength can be debilitating.
6 months after my injury I started an intense 16 week glute program to strengthen my glutes and fix my back. My butt is stronger AND I can do everything I could do before, but better!
With that being said I still have to do those glute builders and sculpters, you cannot just do a strength program of any kind and then stop. You don’t just become strong enough, you have to keep it up!
In the next installment of buttfessions we are going to talk about how you can tell if your glutes are strong enough. But for now – do this exercise every day, shoot for 100 reps at a time. Follow the below progression
Week 1 = 10 reps 10 times per day
Week 2 = 20 reps 5 times per day
Week 3 = 25 reps 4 times per day
Week 4 = 50 reps twice a day
Week 5 = 100 reps every day
Do you think you might have a weak butt that is contributing to join paint? We have a perfect program for you, click the image below for more info.
On this weeks buttfessions lets talk about jeans for the petite athletic female. What do I mean by petite and athletic? Well, if your butt is bigger then your waist, you know what I am talking about.
It’s a bitch finding jeans that “fit”. Most clothing companies don’t make jeans to fit women with glutes or quad…or muscles for that matter. It’s a good problem to have BUT it’s still a problem. I don’t want to wear workout/yoga pants every day! Plus I really hate trying clothes on (Ben loves to shop…true story…you should see his shoe collection) so when I find a pair of jeans I stick with them.
Common issues I have are:
–The waist gap – when they fit my quads and butt just right…but I have a big waist gap in the back.
– The loose knees – when they fit perfect on the waist, butt and quads but my knees are baggy. What?!
– The skinny jean – I find a size that fits perfectly on butt, waist, and quads…TOO long. I have to roll them up like 3 times!
– The Saggy crotch – I barely squeeze them over my quads, get them buttoned…ok…suddenly they went from a high waist to a low waist because I can’t get them all the way up over my butt. The result is a saggy crotch that may split if I do the squat test. ALWAYS DO THE SQUAT TEST!
So what do I wear?
Hear what other fitness professionals are wearing!
Last week I gave you my favorite (builder) glute exercises. Link from 1st post. Check them out here.
Here are my top 5 sculptures:
SL Hip Ups
Side Lying ABD’s
These are movements you can do every day and add to your current workout program. I prefer a high rep range, 15-30 on each to maximize the burn AND pump. Love thy pump! I hope my buttfessions helps you embrace what you have and work with it rather than working against it.
Here’s my buttfession as a Kettlebell Fitness Coach. I have a bubble butt; most girls dream off. I don’t have a genetically gifted booty (maybe I can convince my sister and mom for a butt shot so you can see the difference), I wasn’t born with this butt. I worked hard for my butt. Luckily my fiancé is a butt man, he helped me sculpt my glutes into what they are today, it took time, but I think he’s happy with how they turned out.
Don’t get me wrong I love my butt, because it’s mine but finding pants is challenging. You know when you find that pair that fits your butt and quads BUT it loose around the waist and flares out…annoying. As annoying as it is, I wouldn’t change it. After having gained 80lbs and losing 60lbs…things just don’t fall into place, unfortunately.
Here are my top 5 butt exercises as a Kettlebell Fitness Coach that will not only strengthen your glutes (there are so many benefits to having a strong butt) but will change the shape of your glutes as well, these are our “butt builders.” We classify glute exercises into builders and sculptures. Builders help add muscle size; sculptures help sculpt the muscle you already have. In a future article, I’ll write about my favorite booty sculptures.
1. Hip Ups – there are tons of variations such as Single Leg, Shoulder Elevated, Feet Elevated(also known as Hip Bridges) For more advanced lifters I would have you do Barbell Hip Ups.
2. KB Swings
3. Squats –YES you need to squat!
4. Rear foot elevated Split Squat(also know as Bulgarian Split Squat) – I love it and hate it!
Oh and make sure you squeeze your butt! “If you don’t squeeze it no one else will,” (Ben’s signature butt joke…I have been listening to for ten years). By squeezing your butt, you’re making sure that you engage all of your glute muscles (there are three of them) in addition to increasing the “tone” of the butt. You know what I mean…it’s great to have a bubble butt, but it’s better to have a TIGHT bubble butt. That’s tone! Tight = tone.
I taught a class once and cued the class to squeeze their butts and this guy would squeeze his butt with his hands on every rep…that was awkward, to say the least.
Squeeze your butt ALL the time, walking, sitting, stretching…just fucking squeeze it.
On the next buttfessions, let’s talk about how to find pants and my favorite butt sculpting movements.