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!