FIT is The New Skinny

Sorry I have been MIA...The weekend was busy and then I was working with my boss so I was mentally not up for extra 'stuff'. The healthy eating is going well and I have 'cheated' a few times, but I will write more about that later. I wanted to finish a post I started awhile ago....

"FIT is the new skinny."  I've seen this quote several places lately and I love it! Our focus should be on what can our bodies do, as one of my favorite personal trainers says. Unfortunately many times, we as women, are only concerned with what our bodies look like and only focus on the trouble zones. We can diet our way to thin thin thin, but that doesn't mean we are healthy.

Healthy is a heart that pumps efficiently thanks to cardiovascular exercise. Arms that can lift our children and drag our own kayak to the water...No man necessary:) Legs that propel us through a run on a sunny afternoon. Muscle that covers our bones and makes us feel strong and sexy. Who wants to be skinny fat? Not me! Skinny fat is when you are just that... skinny, but the lack of muscle tone actually make your body fat percentage a larger portion of your overall body composition. Oh and it makes our butts flabby and as we age our skin will become flabby. No thanks!

Women are bombarded with ads of models who are unrealistic. A model's natural body type, think Victoria Secret Angels,  makes up only 5% of the population. Although they make up a small part of the population, I would say 97% of ads feature women who look like this. I am not setting out to change the face of advertising by this blog. What I hope to accomplish, is to encourage you all to be realistic about your body, and to praise it for all the things it can do!

Pinterest has become very popular and I happen to love it as well. There is a health and beauty section that both motivates and inspires me, while also appalling me. I saw the quote, 'Fit is the new Skinny' on pinterst and I love it. That quote makes me want to get in the gym and sweat it out and high five my booty after overhead squats loaded with 55lbs.

Other quotes like this one make me sick:

I understand what this message is trying to get across, but when you take the words for face value it is vanity central. It reminds me of the unfortunate voice that speaks the loudest in many female brains. The one that makes them feel bad about themselves.

I'll start with the parts I like about this post:

You will be happy.
You will not be ashamed of your body.
You will be beautiful.
You will keep going.

Things that make me throw up in my mouth and what I would change it to say:

You will be the thin. (you will be STRONG)
You will wear bikinis. (You will be CONFIDENT in your attire)
You will have that gap. (You will make PEACE with your thighs)
You will be the skinny one. (You will be the HEALTHY one)
You will weigh less. (You will focus on what your body can DO)
You will eat less. (You will eat more HEALTHY food)

Hey you, remember....

So go out and be just that!

Chaio

I am woman....Hear Me Roar

I woke up easily when my alarm went off at 6:10. I was in bed at 9:15pm, read until 10 and then lights out so I could get 8 hours of sleep. I think I slept so well partly because my body was in harmony with what it had ingested during the day. I was stoked for crossfit when I woke. I laced up my super woman shoes and headed out. First stop, body composition...dun dun dun.

Here are the Results: June 5, 2012

Weight: 153.9
(Crossfit's scale said 159 but it looked like it was from 1989 and may or may not have been runover by a truck. I have weight 159 before and I know that I do not weigh that. It doesn't really matter but I am going with my scale at home since I track myself there more frequently and that is what I have been using to track my 9lb loss since Jan.)

Measurements: I don't have those handy, but they are written down on a sheet at the gym to refer to. They measured everything, even my calves.

Body Fat: 17.7%
Classification: Athlete

I want to point out a few things. I'll admit I was pleasantly surprised with my body fat measurements, as I was hoping for 18% or so, but thought it would be more in the low 20's. Low expectations make for less disapointment in anything, right?

Secondly, this is a perfect example of when going by the scale is not a true measurement of fitness, body composition, whether or not what we are doing for exercise/diet is working, etc. I weigh 153lbs (159) which to any naked ear sounds like a heavy weight for a woman. Yes, I am tall but still that sounds like 'alot' to our society's standards. However when you get your body fat tested, it is a testament to what your body is made of and helps to formulate realistic goals and a training plan. Just something to think about when the scale has you down.

Finally, body fat is only one measurement of health and she not be the determining factor for 'healthy' or 'unhealthy'.

We had a strength day at Crossfit testing our max weight for back squats and shoulder press.
Back Squat: 175lbs
Press: 80lbs

I felt strong in class and it was great to talk to my coach. She did a 10 day clense and is now on day 16 of no alcohol and feels strong and clear headed, and I shared with her that she was my inspiration in cutting the 'junk' out for 2 weeks. She is competeing in the World Crossfit Games in July....Pretty cool, huh?

It was a long day, as I had to head out to Brownwood, then onto San Angelo and finally Abilene today. It was about 5 1/2 hrs in the car and making sales calls in between, but I think I sustained my energy with what I ate. In the afternoon I was a little stressed and I wanted to stop at the gas station for some pretzels or diet soda or something as a pick me up...but I didn't because I knew it would ultimately make me feel worse. Instead I filled up my water bottle and had a luna bar and orange.

Pre Workout: 1/2 banana with almond butter

Bfast: Oatmeal with raspberries and walnuts, one egg/2 egg whites scrambled. Coffee with almond milk

Lunch: I was on the road and there is very little to choose from in these towns, so I stopped at Chikfila for their char-grilled chicken salad (minus the cheese) with fat-free honey mustard. It is a delicious dish, and the dressing isn't bad for fat free since it is a mustard base and mustard inherently is fat free.

Snacks:

Apple

Orange

Handful of almonds

Snack size Luna bar (80 cal)

Dinner: Dickey's BBQ
1/4 lb turkey
1/4 lb ham
Green Beans
Baked Beans (I wanted a side salad but it was a cesar, so I picked a little at these beans)
(pickles, onions and a little bit of bbq, but no bread or starchy sides)

Sweet and Healthy Dreams!

The Shakes....

Its the first day of this challenge and around noon I had the cold sweats and had uncontrollable shakes.....

PSYCH! More like shake rattle and roll, baby. One day down and onto the next!

Before I share what I ate today, I want to list the thingsWhole9 focuses on for optimal health:

- Nutrition
-Exercise
-Sleep
-Stress Management
-Active Recovery
-Injury Rehab
-Fun and Play
-Personal Growth
-Temperance

These nine things working in harmony will give you the energy, peace, and vibrance you've been looking for. Can you pick 3 to focus on this week? Perhaps you will focus on 8-9 hrs of sleep a night, eating 5-9 servings of fruits and veggies, and manage your work stress better by saying no, doing breathing exercises, or starting an exercise plan.

Bfast: I started out the day at Jon's in Fort Worth so I made do with what he had in the kitchen- Oatmeal with slivered almonds and raspberries, one egg and one egg white scrambled, and half a cup of joe with  little bit of almond milk for cream. This kept me feeling full until lunch time which was good because I was in the car most of the morning.

Lunch: I was on the road so I stopped into Chuy's mexican restaurant for some of their mmm mm mm tortilla soup. I got a bowl of soup which is a chicken broth base with shredded chicken, tomatoes, carrots, avocado, corn and cilantro. (I ordered it without cheese and tortilla strips). The big win here was the waiter brought a basket of chips out before I could say no, but I sat with them there and didn't eat a single one. Between you and me....I didn't miss them a bit.

Snacks:
-1 hard boiled egg
- 1 orange
-1 banana with almond butter

Dinner: I had some leftover tenderloin from before the weekend, so it was do or die tonight. I had about 4-5oz lean pork tenderloin and a huge salad with carrots, tomatoes, green bell pepper, and cucumber. I made a dressing with olive oil and vinegar.

After dinner snack: I ate dinner pretty early, around 6pm and I have a feeling I may be a little hungry so I plan on having raspberries and a few walnuts as dessert.

Overall Feeling: I felt great today. I had consistent energy the whole day and a clear head, and I felt skinny. That's always good, right?

I start Crossfit again tomorrow bright and early after a 3 month hiatus. Oh my. I can not wait to get back but I know it is going to be tough! I love showing up and being told what to do, and it is always intense. My inner athlete and competitive-side kicks in and I always push myself to the edge because I want to beat as many people as possible. I am also getting my body composition done. I have never had my body fat tested or my body parts measured (that sounds bad), but I am doing it so that I have a gauge for where I am and what a realistic goal is. I will report back tomorrow with the results. I've already prepared myself for the fact that my body fat will be higher than I think it is or want it to be :)

Hope your Monday started the week off right? If it didn't, what can you do differently tomorrow to make it a better day and week!?

-Cheers

Whole 14 Challenge!

There is a company called whole9 that does the whole 30 challenge, which is a way to reset your body by eating whole foods. You are probably familiar with the paleo diet, and this challenge follows many of the same principles while allowing things the paleo does or deleting some things the paleo includes.

Easily said, eat whole foods! Limit dairy, sugar, grain products, alcohol.....Basically the No-fun diet. Juuuuuust kiddingThere is an HBO special on currently called the Weight of the Nation and it is fascinating and horrifying all in the same instant. We as a country, as a community, as a team are not our best. In any group or team, you are only as good as your weakest teamate. Team America's weakest team mate is addicted to sugar, yet diabetic, has heart disease, doesn't eat fruits or vegetables, is morbidly obese and their body is made up of more than 60% of fat.

Time to turn off the engines, shift gear into neutral and get back to the basics. I am going to do the Whole 14 day challenge. It is not a particular program, and I haven't paid to be a part of anyting but I am writing about it to hold myself accountable. It isn't easy for anyone, but the benefits far outweigh, what seems like, the sacrafices at the time. I will start tomorrow Monday June 4 and will focus on clean eating for 2 weeks, ending June 18th.

Two weeks is a very short period of time in the grand scheme of things and there is nothing you or I can't do for that long. I understand there are two weekends in this time period and that I will have to pass up on beers on the patio, margaritas with mexican food, as well as simple little cheats and treats that I usually splurge on after a long bike ride on the weekend. I am being real, and acknowledging these things up front so I can be more successful.

Who's with me? I have one other friend committed to doing this along with me, but which of you reading have been trying to reach a goal but only giving it 50%? Which of you haven't even started? Which of you just need to reset your body to have more energy, feel better about yourself, feel vibrant and ready to conquer everything else you have going in your life?

I encourage you to give 100% to whatever fintess and health goals you have. To really reach for your goals, and to give it all that you have. I will be posting updates on what I eat and how I feel along the way. Below are some examples of things I will be eating.

Protien (raised with compassion): Chicken, turkey, fish, pork chops, bacon (turkey or pork), tenderloin, eggs, whey protien (I don't like to over do meat in general, and will probablly have eggs every day)

Starches: Sweet potatoes, brown rice

Vegetables: Carrots, broccoli, asparagus, zucchini, squash, mushrooms, spaghetti squash

Fats: Nuts; almonds and walnuts, olive oil, coconut oil

Fruits: Orange, banana, apple, strawberries, blueberries, raspberries

A few things I won't be ingesting:
alcohol
sugar
dairy and wheat products
processed foods

I would be lying if I told you I didn't have 2 chocolate chip cookies today, and plan to have a glass or two of wine with dinner to toast my 2-week clean eating. :)

Cheers to your health!

Patience is a Virtue

Happy Friday, and perhaps I should start by thanking you all for patiently waiting over a month for another post :) I would love to tell you I just climbed kilamanjaro, swam with the dolphins off Poipu Bay, then read the Encyclopedia Britanica's entire collection, and I just didn't have the time or Internet connection to write a blog post! However, that would be a lie. I.have.no.idea.where.the.time.goes.

I digress. "Patience is a virtue." Despite the cliche-ness of this saying, I love it because our patience are tested in every moment of everyday in a variety of ways, and we all struggle to some degree with remaining patient. The other part that I love is that it is a 'virtue'. A virtue is a quality deemed to be morally excellent and is thus valued as a foundation of good moral being.

I believe the reason that this quality is held in such high regard is that it is terribly hard to do, and patience are many times developed in times of troubles and hardship. I decided to write this because my patience are currently being tested and in the moments I feel mad (crazy) about this self control I am having to exhibit, I feel that my outlet is in the form of communicating about it. The outcome of my situation is going to be great and that is a fact I can not deny. The other undeniable fact is that the outcome will be delivered on someone else's time which is why I pause to quiet the mind and push patience into high gear.

I read a book 14 months ago called, 'The Practice of Patience', and it was a lovely read illustrating how we can better manage our daily situations. We are tested constantly by things at work, our children calling 'mom' a thousand times, our significant others bad habits, traffic, waiting for our order at a restaurant, waiting in line anywhere, strangers stopping in the middle of the aisle at the store....that may or may not be a personal pet peeve :)

I encourage everyone to take a moment to practice their patience. Whether that be through reading a book with tips on this, meditating, counting to 10, or binge drinking.... Ok, maybe not binge drinking, how about a 30 min sweat session instead?! We will all be better servants of the community, mothers, sisters, daughters, significant others, employees, and human beings for it.

A suggestion: when you want to explode, first think with compassion. What might the other person be going through? What terrible accident may have caused this traffic? Will my life be any different for getting on with 'it' a few moments later? Does his annoying habit of passing gas really prevent his stomach from hurting and making him sick? Ummm yea, whatever Heeeee says.

I love this because at the core of this message lies patience:

Before you act, listen
Before you react, think
Before you spend, earn
Before you criticize, wait
Before you pray, forgive
Before you quit, try
- Ernest Hemingway

Peace & Patience to you all!

'Change is the Healthiest Way to Survive'- Karl Lagerfeld

Preach on Mr. Lagerfeld!

We've all heard the saying, 'change is the only constant', and at this point in my life I can't believe anything to be more true. Right when we get into a groove and things are as comfortable as a Sunday afternoon in our p.j.'s, our world is rocked upside down and we are forced into change. We set our self up to coast through life. We want to be comfortable with where our life is headed and at what pace it is getting there, but ultimately things don't always work out the way we had planned. I believe there is a reason for this.

What does Karl Lagerfeld mean by, "Change is the healthiest way to survive"?  People tend to fear change as it typical creates a period of uncertainty or discomfort, but we must remind our self that it is normal and most of us will experience unpredictable change in both our professional and person lives. Change not only helps us survive, it helps us to thrive. Change occurs as a result of new thinking, advances in technology, gains in knowledge and experience, innovation and progress, as well as growth, and the union or separation of something/persons. All of these things can lead us to something bigger, better and brighter. If we kept everything the same and comfortable we would never challenge ourselves to be better and the best version of us. During a time of transition we experience a lot of personal growth and this is something that can not be manufactured or attained if we live day to day in our padded wall room, fully equipped with personal helmet, elbow and knee pads, as well as a bubble in case you want to keep things rrrrreal constant!! 

Here is an a simple example of change facilitating positive outcome:

You have been doing the same gym routine for 6 months. When you first began you had trouble breathing and could barely complete the workout. Currently, the routine makes you break a sweat, but you could do it with your eyes closed and with one hand behind your back. You decide to see a personal trainer and your new routine involves exercises you have never done, heavier weights, short bursts of high intensity, and sprints. One word to describe this new workout: Unbearable. You can barely complete it and you want to rip your trainer's head off when they tell you to hold the plank another 30 seconds! After 4 weeks of this new workout your arms are noticeable more defined, you have loads of energy and the layer of cottage cheese on your rump and thighs is melting like a snowman in July. The point being, if you kept doing what you always did, you will get what you always got. 

I recently experienced an abrupt change. I started a new job that I was very excited about, and took me 3 months of searching to find, interview, and land. I had 6 weeks of training and poured my mental and physical energy into studying, learning and becoming the best sales representative and asset I could be. After about 7 weeks in the field an unfortunate e-mail landed in my inbox at 3:30am. The company is based in Japan, so at the end of business in Japan on Wednesday the company send a notice about a global restructure. I had a 50/50 chance of staying.  My boss was given the task of calling each employee on his team the next morning to tell them if they were in the clear. My boss couldn't have been more sincere and sorrowful sharing the news that I had fallen victim to the restructure. Last to hire, first to fire ran through my head the previous day and that had now become my reality.

This change is testing me and my attitude, and wants to see where I will go and what I will do with it. I could pout and ponder 'why me?' but that won't accomplish much. In fact, dwelling on the negativity of the situations can actually make things worse. The mind is a powerful thing, and you are in the driver's seat of the mind. If you drive your mind into the dark depths of despair it will stay there until you 'man up' and drive toward the light. Unfortunately, once in the dark it can be an uphill climb to something brighter. The solution: don't let yourself go to the dark side.

 I took 4 days to digest what had happened, and then I buried it and moved onto forming a plan. Losing a job can cause a great deal of stress as well as panic to find something quickly. Nothing can change the reality of needing a job to create income in order to support your life and habits (healthy ones of course)...well unless you are independently weatlhy. I however was not born into the lucky gene pool so I've pulled the boot straps up and am moving on with a healthy mindset and twinkle in my eye. There is a reason this change came into my life, and I am prepared to use it as a launching pad to something bigger and better. I'm not sure what that is or why this change occurred, but one thing I'm certain of, is the next step is going to be a great one. Your attitude is everything and it is contagious. In order to attract something grand to your life, you must emit the same energy. This lemon is going to be cut, squeezed and turned into spiked lemonade.

I'll end with something for you to think about. Use it to analyze where you have been in your personal and professional life and how it led you to where you are now, and where you may go in the future.

Your journey has molded you for your greater good,
and it was exactly what it needed to be.
Don't think that you've lost time.
It took each and every situation you have encountered to bring you to the now.
And NOW is right on time.

Here is to embracing change and being the best version of you!

Cheers,
Stacy

A Four Letter Word

'Whenever I get gloomy with the state of the world, I think about the arrivals gate at Heathrow Airport. General opinion's starting to make out that we live in a world of hatred and greed, but I don't see that. It seems to me that love is everywhere. Often, it's not particularly dignified or newsworthy, but it's always there - fathers and sons, mothers and daughters, husbands and wives, boyfriends, girlfriends, old friends. When the planes hit the Twin Towers, as far as I know, none of the phone calls from the people on board were messages of hate or revenge - they were all messages of love. If you look for it, I've got a sneaking suspicion... love actually is all around.                                                        - Love Actually 2003

LOVE

All we need is love. Love is a very powerful thing and can bring much joy and heartache just the same. It bonds lovers, friends, family, and strangers. Acts of compassion toward another is an extension of love straight from the heart.

Some people feel uncomfortable or awkward when the "L" word is used or when they are expected to reciprocate an 'I Love You'. I understand that sometimes a child is raised with little affection or words of affirmation, and thus as an adult those sort of things are difficult. Sometimes an adult is burned by love and it makes it harder to love again. I wish there was no stigma with that word, because it feels good to love, be loved, share love, say loving things, etc. It really frees your heart and makes a connection to another human that is unlike anything else.

Many associate love with an intimate relationship or with family members only, but love is shared amongst friends more frequently than with anyone else. Love may seem like a harsh or dramatic way to describe the way you feel about your friends, but the bond you share with a quality friend is some of the strongest love out there. In isn't necessarily being in love with your friend, but loving their being. It is about loving their person, their heart, what they stand for, their positive and negative qualities that make them unique and the perfect imperfect friend.

What is the point of all this love talk? Sometimes we forget to love the most important person in our life. We forget to love ourself. Just the way we look at our lover, or that best friend and think 'Gosh I LOVE YOU, you are the best, I just want to scream or eat you up!' we should look in the mirror and feel that way about yours truly. We are our own worst critics, and that is not fair. It is important to hold ourself to a high standard, to push ourself, and to make ourself the best we can be, but why not do that with acceptance and pure compassion. We should find compassion for our flaws, faults and mistakes. When you learn to truly love yourself, you will open your heart up to being loved by the person you are looking for. With love comes respect, trust, and openness with yourself.

Not only does love feel good, but it is a positive thing full of positive energy. When you put that out in the universe you are likely to get in in return. It's science. Just try it.

I mentioned earlier that love is shared between strangers, and you may have said 'is Quita smoking crack tonight, 'cause I ain't love'n no stranger!' Think about it though......I have countless encounters in elevators, on planes, in restaurants, at the gym, etc where I witness acts of kindness. Acts of kindness to a stranger, even as simple as holding a door and sharing a smile, come from a bright place. They come from a warm place in our heart. Hopefully those acts become subconscious because we are full of love and compassion for our fellow friends on this planet and that just spills over without a thought.

Some of the most beloved love is when love is shared between lovers. (how many times can I use love in a sentence?) Oooo ooo oo that is such a sweet sweet feeling. Love that translates to the upmost respect for the other, acceptance of flaws and faults, and a team mate that has your back in this crazy lil game we call life. It is the kind of love that makes you feel safe and secure and comfortable in your own skin. The kind of love that makes you smile when you look at the other person, because your souls are bonded. It is pure unconditional love. It is in a constant state of flow and will not be given more frequently or taken away because of a condition or limitation. That is the kind of love I believe that all (or most) humans are looking for regardless of sex, race, age or sexual orientation. I understand that it may seem like some are not looking for that, but that it because they are acting in such ways that would never attract that kind of love. You must be the person, the person you are looking for, is looking for (Andy Stanly). You want the kind of love I described above? Well go out and get you some by putting some of 'that' out in the world.

Love ya'll :)