All the 10 pounds weight losses

I was looking for something else and became distracted upon finding a journal I spent some time writing in during college.  I had been married 7 months. I was 22 years old.  And I was training for a half-marathon in April in Oklahoma City. I scrolled down through my food log for that particular day...

Jan 5, 2005
1 glass OJ
1 c. oatmeal
1 frosted cookie
1/2 c. peaches
1 1/2 c. whole wheat spaghetti
1 c. tomato sauce
1 cheesy breadstick
3 Nutter Butter's
4 slices cheese
4 whole wheat crackers
1/2 can Dr. Pepper
1 c. Stroganoff
1/2 slice Cinnamon Dessert

Arm/Back Day
Cardio Rest Day

My first thoughts were:
1. Man I had a lot of time back then...if only I had known.

2. How did I remember what all I ate?  I can't even tell you what I snacked on an hour ago.  (I guess I should note #1)

3. Starches. Starches. Starches.  This was before Paleo was all the craze.  And I realized I had some allergies to wheat.

4. Dr Pepper? Haha. That was definitely a habit I started from my new hubby!  That was never an option growing up at home.  Diet pop was the "healthier choice" and growing up in an aerobics instructor's house...you always went the healthy route. *note sarcasm

I read on down and found this excerpt..."This is the first day I will begin my journey toward losing 10 lbs. and training for a Half Marathon April 29th.  (I can't tell you how many 10 lb. journeys I have been on since then!!)  Then I nearly died when I saw this:
Current weight: 134 lbs.
Waist: 26"
Hips: 36 1/2"

WHAAAA??  134 lbs.?!! I didn't think I had weighed that since 8th grade.  Seriously.  And I was on a journey to lose 10 more...whoa.
I sat back and began to think back through my athletic life.  And I could almost name what my scale weight was around any significant physical endeavor I was pursuing.

Senior year...college softball recruiting camps....127#  (I was told several times I was too thin)
Wedding...June 2004....128#
Half-Marathon-April 29, 2005 (dropped 5 lbs.--129#)
9 months pregnant with Leah... May 2006....153#
1st Marathon--Leah was 2 years old...130#
Triathlons...Summer 2009...135#
Started doing CrossFit 2009ish...135#

And from then on....I could not tell you what I weighed.  Maybe when I had Autum I was about 165#....

I realized several things at that point.  One, how sad it is to realize that the scale dictated me.  And my life.  How could I remember so specifically my weights from so long ago?  Well, because it was clearly very important to me.   It was a center focus.

And now I am faced with the question of:  was it what drove me?  Did I just mask my obsession with being "fit" and "skinny" with a determination to compete in sports and races?  Deep down...did I really care how I competed or placed...so long as I hit my goal weight and used training as a motivator to get there...?  (not saying that is wrong...yet)

I sat quietly awhile. Contemplating this.
Lifting weights and doing CrossFit and training with other people was a huge turning point in my obsession with the scale.  And I didn't even realize it til now.  I could probably tell you more closely what my  strength maxes were on certain lifts more than what I weighed the past 4 years.

But to dig down, what was the power the scale number had over me?  Why did it mean so much?  What bigger issue did I have at hand?  Lack of self-esteem?  Body disorder?  Need to please?  Pride in my appearance?  Or just lack of anything else to focus on and control?  Passion for fitness?  Need to uphold an image?

Probably all of the above.
That IS. ANNOYING. to me.  Now.

Huh.  Moving on.

All I know is I'm so grateful for the opportunity to change.  For a chance to face this 'skinny' stigma head on with my girl's.  To have experienced it and hopefully be able to empathize better.  To have shaken off that "chain." For strength.  For feeling strong.  For health. 


And to honestly not have that much time on my hands to obsess about a scale number.  Ha!  Because now I obsess over things like how to get that carrot chunk out of my child's nose.  Or how to get your oldest to wear deodorant-because who cares if your armpits stink.

And on...and on.

"I want to do a pull-up"

I get asked all the time "I want to do a pull up SO bad..."

I get it. I worked over a year to get one...and it took me several years to do 10 in a row.  It is a combination of shoulder mobility, bicep, back, shoulder, and core strength, reduced body fat, and grip strength.

All these things have to come together to achieve one...along with LOTS of practice. So throw consistency in the mix as well.

My best tips for achieving a pull up are:
1) hang from a bar as often as you can, just dead hang, working on grip strength.  Wrap the thumb under the bar and hold...keep the shoulders and back engaged (think shoulder roll up, back, and down--then HOLD)...try to hold it longer each week.

2) Do focused upper body work strengthening exercises: bicep curls, upright rows, shrugs, bent over rows, supine pull ups, push ups...

3) Clean up your diet. 80% of fat loss is nutrition related. So to reduce the body weight and increase chances to pull your body weight, choose wholesome, real foods.

Here are 3 quick videos on how to work progressions to do a pull up!

Part I-->

Part II-->

Part III--> 

For a specific program, related to how to strengthen your upper body and a clean-eating diet plan...join my next online fitness studio training.  Dumbbells and a small space are all you need.

--Meal Plans
--Daily coaching
--Video Training/Worksheets to take to the gym or do at home
--Programmed by me
--Includes outdoor exercises too
--Membership to our private online community

To learn more--> apply here: http://forms.aweber.com/form/08/2122694508.htm

anna@shestrength.com
www.shestrength.com

A Fit Girl's View of a Fat Girl

I was swimming laps a few weeks ago at our local YMCA...and this woman walks by with her boyfriend, or husband...and gets in the hot tub.  I immediately noticed her because her swimsuit was BEAUTIFUL!

Seriously like nothing I've seen before...it had all these straps wrapped around the middle, so was kind of a two-piece, but wasn't. It was dark green and it fit her perfect.  It hugged all the right places and revealed her curves tastefully.  I thought to myself, I LOVE that suit. She looks so great!  I am SO curious where she got it because I've never seen a style like that before...

I went back to my laps and didn't think about it much more.  I went to the locker room and ran into this girl again.  I waited until we were ready to leave and I stopped her and asked where she got her swimming suit because it was SO beautiful.  She stopped for a minute...stared at me, eyes open wide.  And then her face softened.  She took a breath and said, "well...actually, oh my gosh. Okay, I just have to tell you this...I saw you staring at me in the hot tub and just knew you were "looking at another fat girl thinking why'd she let herself go so bad...??"  I figured you were another one of those fit girls who judge women like me...and I AM SO SORRY.  I put words in your mouth and assumed thoughts in your head...you REALLY do LOVE my swimming suit?? It's new. I ordered it online from Land's End.  I just got it and thought it was so beautiful and couldn't wait to wear it!!"

And we chatted some more after for a while and went our separate ways.  But I left feeling a bittersweet heap of emotions. I hate that she feels women like "me" are assumed judgmental.  And I hate that she felt that way about herself.  And it also saddened me to know that this must be real for some "fit girls" because she so quickly applied those thoughts to her assumed truth.  UGH. But I also felt a twinge of happiness because she and I were able to talk it out, I was able to show her I genuinely did care and she was able to show me the truth of what she deals with daily.  And we left on a good note.

I don't like being assumed as judgmental.
I don't like being assumed as taking steroids.
I don't like being judged for my appearance.
I don't like people making me feel bad for my lifestyle.
I don't like people making me feel bad for choosing healthy meals for my kids.
I don't like it.

But it's real.  Fit shaming is just as bad as fat-shaming.  I have been told people won't work with me as a trainer because I'm intimidating.  Or because they don't want to look bulky like me.  I have been made fun of in the work lunchroom because of my choice of carrots and fruit for a sack lunch item.  I have been teased about "never letting my kids eat real junk food" like all of us other parents.  And it hurts.

Why its okay to make fun of and judge people who are assumed fit by their looks, or lifestyle....and absolutely ABSURD to make statements like that to unhealthy or less fit people is beyond me?!

We may have hard shells on the outside and appear tough confident and unstoppable...but inside we are all made up of the same material.  Insecurity, doubt, fear, anxiety, and discouragement....YET secretly hoping for connection and validation.

YES.  All of us.
Even me...the hard core weight lifter with muscles, who DOES NOT take Anavar or hGh...FYI. (mister FB stalking guy from Germany who called me a false hope for women because there's no way I could look like I do without assistance from illegal drugs)....

Creamsicle Recovery!

I typically only recommend supplement products to people who need them...and as a trainer over the year's I realize most people need them.  We don't eat enough.  We don't eat enough quality foods. We don't rest enough.  We don't recover...

 

Which leads to fatigue. Injury. Burn out.  No gains.

So, I love having a go-to solution for my clients now...this is the lately formula!  Beachbody Performance Recovery-->> ORANGE.

From what I've heard it tastes like orange creamsicle...YUMM...especially for summer.

Can't wait to receive mine!

If you want to give it a try, check it out HERE. 









The ingredients in Recover Post-Workout Formula are scientifically shown to help:*

• Speed muscle recovery
• Combat exercise-induced muscle soreness
• Reduce muscle breakdown
• Promote lean-muscle growth
• Improve adaptation to exercise
• Improve muscle strength recovery

What are the key ingredients in Recover?*

• Pomegranate extract
  This powerful pomegranate extract delivers ellagitannins which are scientifically shown to promote faster muscle recovery while helping to manage exercise-induced muscle soreness. It's a potent recovery-enhancing ingredient that helps speed muscle strength recovery, especially after intense workouts.
• 20 grams of high-quality protein
  Fast-, intermediate-, and slow-release proteins help provide a rapid and sustained supply of nutrients to help improve muscle recovery and promote muscle growth.
• Branched-chain amino acids (BCAAs)
  Recover also includes an ideal 2:1:1 ratio of Leucine, Isoleucine, and Valine, branched-chain amino acids that are unique for their ability to help promote muscle synthesis and support rebuilding.

80/20

I met with a corporate wellness provider today and discussed nutritional options for people. And it always saddens me when I hear people make assumptions about nutrition having to be all or nothing..
Or admit in guilt "I have a sweet fix everyday..."
I feel like as fitness professionals we have missed the mark in educating people on a lifestyle approach.

I am happy.  Today was leg day. And every leg day is ice cream day.
I work hard. Burn the most calories with my leg workouts. And reward myself. It's give and take.
‪#‎lifestyle‬

Words of Wisdom From my Middle-Aged Clients...

You know...of all the things I hear in advice from older women I train as clients...

I hear this the most..."tell young women your age and younger to NOT lose themselves in their kids, their busy lives, and every activity they feel obligated to say"yes" too. It is NOT saintly to give up ALL of yourself, your health, your goals and dreams during this time. It is not an act of humility. At ALL. It is actually the opposite. If you do that, you will be in MY shoes now...overweight, unhappy, with chronic back pain, no identity, depressed and not having a purpose or drive for anything..."

So there it is LADIES! Make TIME for yourself. SET boundaries. MAKE your health a non-negotiable. It is OK. I'm giving you permission to say NO to helping with every school activity. Church dinner or community event. I'm giving you permission to be selfish and show your kids HOW important it is to workout.
‪#‎ilift‬

So now that we've established that I hear..."well, how do I do that??"

To get the most bang for you buck in terms of longevity, fat burning, long-term health, and a limited daily allowance of time for workouts--I HIGHLY recommend home workouts.  They can BE SO effective.  And here's the deal, because I'm a trainer, I have the ability to adjust the home fitness program to meet your needs.  So for instance, you LOVE 21-day fix meal plan, but want to train for a 5K...I can help program that for you.  Maybe you want to train in a program similar to CrossFit-style of workouts--from home--with a few sets of dumbbells??  Do my new program: sheSTRENGTH.com .  Maybe you just need help with your core and have issues with low back pain...let's get you on a PiYo and strength training plan...with added ab workouts...

There is a WAY. PLUS you can be coached by me...WITH daily accountability.  Are you struggling with meal prep ideas and where to begin for summer cooking now that the kids are home all day??  Join my 10-day nutrition course where I train you in all the quick tips, shortcuts, and wholesome meals my kids love...on a budget! I'll send you a week's worth of my workout plan to get you started as well!!

Are you ready???

Sign up here for more information>>>  I'm ready!!! 

Repost: I see you...tired weary momma...

This morning I shuffled into church dragging Autum behind me, half-whining because I wouldn't let her choose her activity bag--it was one of those, we are running late, you get what you get situations...

I sit down and do a quick once-over...two earrings in? Check.  Matching shoes? Check.  Shirt not tucked into panties? Check.  No snot, food, or toilet paper stuck to me anywhere?  Check.  Food in teeth? Check.

Ok, at least I eliminated most completely humiliating situations I can think of...the rest I'll just roll with.  Surely I have experienced something worse...I'll survive.

Take a deep breath.  Sit for a second.  Then stand to sing and greet one another.  I look across the aisle to see a young couple quickly shooing their kids into the pew, one child a few months old, the other a early toddler...diaper bag strewn across the mommy's chest.  Dad had baby at his shoulder with burp rag on his chest.  Toddler was not happy with the sitting situation, nor to be rushed and shushed.  And of course this all happens when singing stops and all goes quiet.  (been there...)  Momma plops him up on the pew on his bottom....sits the diaper bag down, and sits to do her quick once-over of herself...before realizing the rest of us are all standing to greet one another.  She takes a deep breath and stands back up...and we make eye contact...

One of those...put on a fake smile, hope this make-up covers my dark circles, and that I only had time to curl the front half of my hair convinces everyone else I'm ok.  I'm good.  I can do this.  I'm super mom.  One of those, masked smiles.  Masking all the emotions that can erupt at any given moment if prompted.  But you are working so hard to mute.  To convince the rest of us around you, you are good.  And for the brief moment we made eye contact I feel like so much more was exchanged...than half-smiles.  More like this feeling of:

"Momma...it's ok.  I get it.  I didn't brush my teeth either. In fact I'm wearing workout shorts under my non-ironed dress because I have not done laundry in a week...(more like haven't had a brief moment too)...

And your son had a cookie and a few chips, half an apple, and some pudding for breakfast?  I know.  Been there.  My kids had left-over birthday cake and water.  And shared the 2 pancakes leftover in the freezer.  I told them if they asked for syrup they'd be walking to church by themselves.
Yep.  I feel you.

You cried yourself to sleep last night in total exhaustion, feeling like you aren't seen or heard...your efforts are unseen, unappreciated, unknown?  Yep.  I have cried tears in hidden moments too many times to count...cupboards, car rides to school, in doctor's offices, in the shower, in the middle of the night feedings...yep, all me, too.  Just if someone could understand, reach out, hear you, validate your lack of getting anything done, your weariness, questioning what you are doing, will you ruin your kids...how does anyone do this moment...just someone, pleeeease?? (*sigh) I do, weary momma. I am.  I do.  I've been there.  Over and over again.

Your dress is too tight.  None of your jeans fit yet.  Your hair hasn't been cut or colored in months.  You don't even feel like a woman most days.  Sometimes you daydream of days of old, wearing pretty dresses, make-up always done, house clean, and responsibilities few?  You just wish the weight would fall off.  Or you wish you had time to shop for new clothes, without 3 kids at your feet in the changing room...while you cry your new mascara down your cheeks...feeling desperate and frumpy and unattractive.  I get it.  I have walked out of too many changing rooms and department stores to count...just holding in the tears until I got to the car. 

I know your stress.  Your fears.  Your pains.  Your mess-ups.  Your undesirable yelling fits.  Your anger.  Your regrets.  Your constant asking for forgiveness.  Your silent prayers.  All the same for me.  All my struggles.  They are there.

Just know, this half-smile is my acknowledgement of your feelings of failure.  Your feeling overwhelmed and inadequate.  Yes.  Me too.  All validated.  And understood.  And this half-smile is also my encouragement.  Keep fighting.  Keep praying.  Keep pushing through.  It does get better.  It does.

Trust me.
But for now, just know.
I see you, tired, weary momma.  I see you.

((And REMEMBER...in all of this.  It's OKAY to make time for yourself.  To step back and NEED help. To pamper yourself. TO take 30 minutes for yourself a day.  To breathe.  You aren't a bad momma for recognizing you need help and need a break.  I prefer to use my "me-time" to exercise...to relieve stress and better my health.  If you are looking for a community, online, that encourages that idea, then join us here:  sheSTRENGTH.  I have designed a home fitness program for women that is VERY different than most, in that we focus on empowerment, mindset, encouragement, support, and struggle.  NOT perfection.  If you are needing help, we are here....come join us for your 30-minutes a day of "mom-time."))