Lil Miss Fitness Freak

"And though she be but little, she is fierce"


Leave a comment

Sunday Link Love

Hey Friends, Happy Sunday!

I felt like chatting with you this morning (started this morning, ended at night as usual) as I slowly pack up my summer life to head back home¬†to work my summer job. This job is not really what I wanted, as it in no way helps me work towards my career goals, but I’m trying to stay positive about it. It’s money I suppose and money that I desperately need.

In other news..

I moved out of my old apartment and into my new one for the fall, which I have to pay for all summer despite not living there…ugh stupid renting.

With that, I had to say my goodbyes to Rita and Emily (my housemates) which was sad ūüė¶ Mama is going to miss them and they better keep me in the loop on the daily!¬†

…But My new housemates are great. It will be a good year I know it!

I graduated my undergrad (2nd one) with an 86 GPA…please see me and give me all the scholarship monnies…please. I know it’s not 90’s but something!

I hit my squat PR and then raised it by 5lbs, meaning that I lifted 1.85x my body weight. I have never one-rep maxed before at anything and the feeling is so strange and exciting at the same time. I was practically not feeling I could of properly yesterday due to how sore I was but all worth it friends

And yeah, so that is the gist of my life this week, so onto my post today. I decided to do a “Link Love” post to share some interesting articles/podcasts I have come across in the past two weeks or so. I hope you find some of them as interesting as I did.

Dietary Guidelines should reflect new understandings about adult protein needs (Layman 2009)

This talks about the new findings for protein and why the intake recommendations for adults are, well, wrong on many levels. Here’s the synopsis:

~Protein should not be % of calories, it should be off body weight. If you are of a given height but are loosing weight (ie. dropping calories) your protein shouldn’t drop just because your calories are.

~Protein is VITAL for your life. You know your body is made of protein yes?

~Most adults benefit from an intake greater than the recommended one (0.8g/kg/day)

It also talks about protein distribution and how we tend to eat more protein in our meals as the day goes on. This suggests that we eat very little at breakfast, which is not optimal as we have been fasting overnight, and that we eat large amounts at dinner.

Screen Shot 2017-04-30 at 7.40.26 AM

The blue highlighted portion is showing maximum muscle¬†protein synthesis. We need at least 15g of protein to stimulate protein synthesis and take a peak at a typical breakfast…

Although they stated that this uneven distribution has not really been shown to negatively affect growth of children or adults, it may have large impacts on older adults. Here, protein intake is critical as they tend to be in a negative nitrogen balance (or state of protein breakdown) and need more than a typical adult to maintain neutral or positive balance.

Finally, take note that protein is more satiating. So when¬†a meal is proportionally more balanced with protein (rather than mostly carbohydrates..like the typical American breakfast) you will be fuller longer. Alternatively, carbohydrate rich meals tend to not keep you as full longer. This doesn’t mean that carbs are bad, it simply runs the risk of individuals over eating their needs because they find themselves hungry more often.

So could protein be an aid in better weight management? 

photo

IceCream4PRs Podcast #30 – Gender Differences in Training feat. Menno HenselmansJeff Nippard

Really cool podcast diving into the differences between men and women for training and nutrition in addition to the genetic potential that women have for muscle development specifically.

Relative to their starting point (which is often different), females have been shown to have the same relative muscle growth and protein synthesis potential as men! So if you take a man and woman¬†who weigh the same, you can find that they can grow the same proportion of muscle. Differences in fatty acid composition in the body was then stated as a potential reason as to why we don’t see very muscular women in addition to inefficient or non-optimal training for their body physiology and birth control. This is controversial however, but these are some of the recent findings.

This is not to create fears in women that they will ‘blow up’ like a man when they touch a weight, because as you can see from a subjective perspective, the number of women walking around with the same level of muscularity as a male is quite small. It was the thought¬†that this was potentially more socio-cultural in the sense that many women don’t train¬†to the same degree as males and/or if they do train, they don’t optimize their growth due to personal preferences or lack of knowledge. There is also some whispers that oral¬†contraceptives¬†decrease the rate of muscle growth.¬†

Why Has the American Approach to Heart Disease Failed?– Chris Kresser

This is an interesting take on heart disease and challenges the notion that heart disease is due to the clogging of our arteries, specifically from saturated fats. What is interesting is that many just follow along with the idea that arteries get clogged and that this is the main driving factor of heart disease when thats not actually the full story. Yes, ‘clogging’ does happen, per say, but that is only after the walls of the vessels are narrowed due to plaque buildup (atherosclerosis). This build-up is an inflammatory response¬†that, which he stated, is most often the result of metabolic syndrome and/or insulin resistance.

Its funny, but those syndromes are often helped with higher fat and lower carb dietary interventions…

Higher fats you say to help heart disease…Hmmm…

Anxiety: Are Nutritional Deficiencies A Common Cause – Mark Sisson

An interesting article as it brings up a topic that is close to my own heart, anxiety. Although I would have to do my own research (as I feel sometimes that Mark may be a bit bias sometimes) and I just like to back up my words with my own readings, the idea of incorporating foods that perhaps have anxiety reducing effect is something I think many people could benefit from..

if, of course, they actually do something…

Gut Bacteria Tell The Brain What Animals Should Eat

This article was based off of a brand spankin new journal article by Leitao- Goncalves et al (April 2017) that looked at the common fruit fly and how there appeared to be an association between their gut flora and eating the right foods to provide them with all of their essential amino acids. Although there are a few flaws with this study that limit it’s generalizability to humans (hello we aren’t flies, and we have more bacteria in our guts then them), it sparks an interesting idea to look into. Can your gut bacteria trigger cravings for certain foods that optimize your health?¬†

I feel that this is entirely possible because we have found that those who are obese tend to have different gut bacteria communities than those who are leaner and that those specific communities lend themselves to negative health outcomes.

Stay Single Until You Meet A Guy Like This…

Corny? Maybe. But it pulled at my romantic heart strings a bit. Best line? 

Stay single until you meet the guy who never stops trying to keep you…Because he knows getting you wasn‚Äôt the hard part but constantly giving you a reason to stay is what you deserve.

Oh and of course a solid finisher…

The one who changes the standard you once had and suddenly no one can compare.

#Mush.

And finally to end off this post..

Screen Shot 2017-04-30 at 9.37.06 PM

This is a tweet from Sohee Lee’s Twitter (you should check her out, she works alongside Layne Norton and Brett Contreras and is a lady of science!).

Its a good solid reminder because I think everyone knows this to be true but always believe they have found an exception somehow.

Hope you had a fabulous Sunday Friends

-Chelsea

Advertisements


Leave a comment

Emotionally Numb..TOL

Are you one of those people who knows something big is happening soon but don’t really feel it until the day of?

When that day comes, its like a bomb exploded instead of being a slow burning flame that will quietly simmer and then just fizzle out.

Sound dramatic?

As my undergrad comes to a close (2nd one, yay for year 7 of post-highschool schooling…) I have been pondering a lot of things lately, yet I feel almost unattached to the emotions I feel they should be associated with.

…maybe that is my first problem…overthinking..

200_s

I’m leaving my housemates. I know I’m going to cry the day of, I know it. I love these two girls and for now I just think that them leaving hasn’t hit me yet.¬†I swear I have feelings..

I’m moving in with new housemates. I have met one of them and she’s so sweet and just like me in the sense that she appears to me like an ‘older soul’ and one who gets stuff done and is a respective and responsible person.

I have to go back home and work inside all summer long. I think this is the one that I have been the most vocal about. My job last summer was a dream. I spend my days outside, I did my research at night and I was the most relaxed I had ever been I felt. this was a true blessing because I was sick (Read: infested without knowing it) at the time and although I was struggling with it, I don’t know how bad it would have gotten if I hadn’t have been so free and care-free.

I’m having to leave my second family (my gym fam) for the whole summer because I have to go home. This may seem silly to many of you, but I feel a certain ‘place’ there. I’m known and I just feel at home there. My friends are there. Friends who share my interests and can gab for days about all the things I love. My people live and breathe there just like me. It may only be for 4 months, but its just another thing I’m leaving…

My Masters is apparently going to be a crazy time. From placements to my masters, I have so much to do in a whole 3 semesters and I weirdly feel calm. I’m excited for my placements but I know that so much change is about to occur and at this point and ‘calmness’ I don’t know how the initial days are going to fare with such a change to my normal scheduling.

….After my Masters, life hits you like a bag of bricks….

WsdVIzM

Should I think about where I want to live as an adult?

How am I going to afford a place to live when I’m done. I’m not going back home right? I can’t, I just can’t. But a place…On my own…Am I ready for that? Can I even think about affording that?

I don’t even know how to do my own taxes for gods sake!

And all I have to say for myself at the moment is I feel nothing. I’m not sad. I’m not worried and I’m not (consciously at least) anxious about it.

That in itself makes me worried because when it all hits me, I don’t know how I’m going to react. That is a lot of change. And I,¬†mentally and physically (heres pointing at your stomach of hell), don’t do well with change.

How do I prepare if I feel nothing?

Am I somehow able to suppress all feelings because I’m overwhelmed with all the change that is imminent?¬†

I dunno.

I guess for now I need to just continue to focus on my exams and when two weeks from now comes up and I’m hugging my housemates and saying goodbye, I will just have to accept what happens is what I need to have happen. There is no planning that can be done, just let the feels be feels.

On a side note, I really want a dog. Like I’m not kidding guys, I really want one. Enough so that stuffed animals have become appealing to me in large ways.

img_9926

That nose freckle is shining bright..

I have this emptiness (which I think is a want for a romantic relationship…) that I need to fill with something and as much as I love my new Chester, this void is still burning deeper, but I suppose that is not in my control either. There is a time and a place for being single, growing and self-loving. I have done that. Why is it that when you are finally feeling confident in yourself and what you deserve AND you are ready and wanting to give yourself and your love to someone else that there is nothing to be found?

Le sigh. I digress…

Guess it also doesn’t help my mood that my stomach is being a terror with my exams…despite said feelings of nothingness. What else is new. Are you almost healed yet…?

To conclude I just want to say that no I’m not sad or anything like that, I’m a very happy person, these are just some thoughts rolling through my forever active mind and I think I’m simply suppressing feelings at¬†the moment. Please don’t think I’m depressed or anything as that is far from true.¬†

1dca15ca297c45fb16a960022dd3d498

How do you respond to major life changes?

Do you feel ready to take on the world after your education?

Thanks to Amanda and her link-up party for my thoughts to dance in.

Thinking-Out-Loud-2

-Chelsea


Leave a comment

Now We Wait…Thinking Out Loud

Guys.

HOLD UP!

obama-meme

I’m done.

I AM DONE MY APPLICATIONS!

OMG party party!

dance

Such a relief to be done with all of that and now it’s time to wait. At this point, I’m not very anxious¬†about the answers yet because I’m too busy relishing in the fact that my brain has more empty space to use for something else now.

You would think I would be sleeping soundly now…

Sleep brain, sleep…

Don’t you hate when you are all prepped to go to bed early cuz you have an early wakeup and your brain is just like…

nope

Hello 4 hours of sleep and a full day of classes + gym + night class. Le sigh

This is not helping with healing brain.¬†Don’t you get that…

Maybe my insomnia is because ..

I have no idea where my life is going now…

Where will I be in 6 months?

What if I don’t get in…what am I going to do?

What if I get more than one of my top choices (ha thats positive thinking), what will I choose?

Gah so many questions and makes me feel like I’m in limbo.

limbo

I really don’t like not knowing things. I’m a type A personality and like to be in control 24/7 so having no idea where I’m even going to be living in the next few months drives me crazy.

I just signed off my house a week ago. Like guys, I’m practically homeless!

……

Anyways enough about life, what other things caught my attention recently

Wait for it, controversy ahead…

Saw this video this morning and thought it would be a good discussion piece. I’m not trying to push my views on anyone, but I thought this was a good side of the argument to share.

Case in point, cows milk is technically for baby cows. The hormones, the proteins, the nutrients, its for growing a cow…

…not a human.

So in the long term, does this have an effect on us? Who knows (the doctor seems to think so…), but when you think about it, it’s kinda weird. Also, technically, is there anything super important about milk other than calories perhaps? You may argue calcium BUT there’s controversy about that too soo… yeah.

Thoughts?

Who’s bright idea was it to start drink from cow boobs anyways?

Glute gains…

Can I also say why¬†computers and phones still don’t understand what a ‘glute’ is. It gets autocorrected to flute or apparently gluten..

I cannot wait to watch this video

I love Jeff Nippard’s informational videos and this one is on GLUTES! Perfect for pre-leg day tomorrow.

Speaking of my training …

Hopefully I will be kind to myself tomorrow as I anticipate I won’t hit my normal numbers due to still getting over this detox. Can’t say I haven’t gotten a bit frustrated over this week because I get more winded and am overall just more tired.

On top of the fact that I’m so bloated and gassy that I feel like a sausage…

..a few more days…a few more days..

I felt hunger for a moment today. Thats a start.

Try these muffins!

Almond flour is mad expensive but trust, everyone said these were the best muffins I ever brought into the gym and my housemates didn’t want me to take them from them..

gingerbreadmuffins

Wish I could take credit for the recipe but, alas, I cannot. I did do one switch, which was to use half molasses (more gingerbread-y) and half honey.

But trust trust trust, my family at the gym is saying they will buy me almond flour just so I will bring these back to them. They are that good and completely flourless, only a few tbsp of natural sugars and good healthy fats.

Anyone else truly adore the smell of gingerbread?

Also, these cookies…

I did alter these slightly by¬†de-veganizing it by using eggs, used 2 tbsp molasses for the maple syrup (didn’t have any) and only a few tbsp of coconut sugar..

Next recipe I want to try is these..

veganpbjbars6

So easy. So little ingredients and how pretty are they!

…we shall see if mine look anything like that…

I been hearing so much good from this book…

milk-and-honey

I’m not a reader but I have such an urge to get my hands on this one.

I’m on such a motivational and inspirational kick right now and I think this book (even though its apparently poetry..) would be right up my alley.

And finally to finish off with this lil quotation..

img_9759

Always be a light. That is all.

Thanks to Running with Spoons for the Thinking Out Loud Thursdays hook-up.

Thinking-Out-Loud-2

-Chelsea


Leave a comment

Home Sweet Home

Home is where this lil fluffball rests her pretty lil head…

img_9579

Friends! The countdown is on. T-Minus 3 days until the big day

countdown

3 DAYS! Weeooo

So what does that mean? Busy busy busy!

~Today is cookie making with my Mom PLUS yearly dinner date with my Nana and Papa¬†Sadface, Nana’s feet were too sore to walk so we have to have her rest up for Xmas.¬†Will happen!

~Tomorrow is Christmas nails with my Mama and probably more baking (we have all our cookies to make) AND probably decorating the last tree. My Mom left one tree for us to do together. Sweeetnesss.

~Christmas Eve day is all the cooking prep. We cook the bird and proteins in advance and any leftover baking will need to be done.

~The day. Christmassss. My fav holiday (minus the cold..)

Oh and I’m supposed to be doing applications…Pfft. Guelph’s program is due Jan 1st. Way to ruin my holidays school!

apps

Any who aside from running my lil tushie all over the place now and in the days to come, what has been going on lately? Lets jump into …

Thinking-Out-Loud-2

…to share the deeeets

Thanks Amanda for the platform!

So I’m back and home and was welcomed over dramatically with my furbaby

She has the cutest lil¬†bows..er bow! She had just got beautified before my Dad came to pick me up yesterday so she’s a ball of super soft fluff. I adore her.

It it sad that I get really excited to come home to an ice maker? (yes, I actually get excited for this…) I did however get reminded that Acton and Georgetown water tastes like absolute crap while gagging sipping on my nightly tea. Damn, glad to be not on water from gross lakes and such, but well water tastes grimmyyyyy!

Something that does taste good though that I snagged recently was this amazingness…

organic-wise-ceylon-cinnamon-ground-powder-1-lb-from-a-usda-certified-organic-farm-in-sri-lanka-0

REAL CINNAMON! This stuff is good guys! So much flavour and a sweetness you don’t get with the normal ‘cinnamon’ which is actually Cassia

cinnamon

There are actually a few varieties of cinnamon, but ceylon is the TRUE cinnamon. One of the major benefits is that is is low in coumarin which is actually a substance that can cause liver damage in high amounts. Unfortunately, the other varieties have quite high amounts of this compound in them.

Other benefits can be found here if you’re interested, but trust me when I say that the taste is worth the greater dolla dollas spent on this stuff.

I got another new client!

Guys, although my client circle is small still, I am loving the ability to train and do nutrition consults with others. Helping people reach their goals is what I feel I have been made to do.

karl

Karl, you’re awesome. I hope you see this.

Speaking of nutrition help…

I’m now the proud volunteer blogger and social media organizer for an AMAZING dietician, Nicole Osinga. I have been working with her for a little under a month now (exams made starting a bit delayed) but I’m loving it. I do blog posts, recipe creating and manage her Pinterest account. It’s a blast and I’m hoping to be able to reach more people with useful information that they can incorporate into their fit and healthy lives!

Pssssttt….You should follow her on Instagram and see what she’s up to ūüėČ

screen-shot-2016-12-22-at-8-24-06-am

She had come into one my my class lectures in November to speak of her journey and beginning in her practice and I was very much interested to listen because she has a lot of similar nutrition related views as me.¬†At the end of her lecture she had mentioned that she was looking for volunteers and I couldn’t get down to her fast enough.

I truly appreciate the opportunity that she has given me to work alongside her! It will offer me a great experience and I hope I will help her as well.

I just posted a video on IG

It was about trusting the process and the hardship that comes with gaining any form of tissue, muscle or fat. This is especially true for those individuals, like myself, with an ED past.

screen-shot-2016-12-22-at-8-33-17-am

That morning face and those Jammers are real folks. I never hid anything from ya ūüėõ

I’m growing, but my abs are therefore not as shredded. I feel so much stronger, but my body image is weak at them moment because of my attachment to being so lean for so long.

No I don’t like to admit that my physical¬†appearance can affect me like that, but it’s reality.

I love the strength, which is why I kinda might have went over board in the heavy lifting side of training as opposed to striking a balance between power and hypertrophy. All slow twitch activation doesn’t really help with the striations and definition¬†as much y’all. AND SO I’m excited for the changes that will happen¬†[hopefully] soon as my coach and I tweaked my training to activate some of those fast twitch fibres to bring back some of my hard definition that I truly love.

I just have to wade through this tougher transition period first. I have to tell myself that it’s not that I have gotten fat and that is why my abs are not very sliced and diced, its simply that I was working towards other goals. Goals that made my core stronger (and my whole body stronger!) but was not really aimed at pure aesthetics.

Trust the process. Trust the process.

trust-the-process

I have to tell myself this daily.

Baking Happened tonight while I was working on this blog…

One of the favourites of the famjam is the chocolate mint truffle cookies. Super easy to make and they go like hotcakes. My Dad sneaks them right from the freezer and he’s not even a huge mint fan.

Also photoshoots happened with my baking assistant…

More so she was just mad that I wasn’t throwing her toys while I was covered in chocolate…

Something funny happened at the gym today..

So I helped out someone (father and son duo, son trying to show father how to do an exercise)¬†with form and technique, because I’m nosey and the trainer in me cannot help myself if they seem receptive.

So I helped them out. Than the father kept appearing at my side during my workout and did a couple of exercises I was doing. He seemed intrigued. Super nice guy!

Funny part was that on his way out, he asked me how old I was..then said:

Oh, that’s my son’s age..he just got back from travelling and he wants to go again. I’m trying to get him to stay…

Maybe you can help me out with that…

He laughed.

Next time I see them I probably won’t be able to help¬†but smirk.

#DadToTheRescue

My nails to be done tomorrow…

nails

OMG so nice.

I really liked these…

nails-2

But I have come to terms that I’m not there to torture my nail stylist.

#SadFace.

My Mom is starting to roll out some sugar cookie dough that we are painting apparently so for the sake of getting those done at a half decent time, I will end it off here. But I must include this lil finisher because I thought it was funny.

img_9569

#Word.

Have yourself a wonderful evening Friends!

Favourite Christmas food?

1 Christmas tradition?

-Chelsea


4 Comments

More Food = More Gains

Friends! Today has been a really great day thus far and to share that happiness with you I thought I would jump into the link up party

week-in-review-button-final

Lovely Link-up created by the wonderful Meghan 

…cuz I have been feeling¬†and receiving all kinds of happy lately. Also the ‘list all your achievements’ theme is quite fitting this week.

1. I’m sorry I’m happy while everyone down south is angry AF still post election. But we won’t get into that because politics is just something you don’t touch.

kids

…Moving on….

2. My lifts…omg I amaze myself. The small increases I do with my coach every two weeks are lighting me up like a firecracker I kid you not. I started to wonder why I’m progressing so much faster¬†strength wise now than I was with my previous coach. At that time I was¬†getting much, MUCH larger increases compared to now and, yes, I was progressing, but not at this rate.

I thought about it hard and figured it’s probably having to do with the fact that my system is healing itself now. Back earlier in the year, it was overwhelmed being overfed and dealing with all the health problems (cough parasites..) and so I think that with those dealt with (I hope!) my body is now less stressed and less inflamed so perhaps now during this healing process it’s just going to get better and better.

So those PR’s…Excuse me while I grin like a crazy person…I’m just so happy about them!

~I squatted 4×3, 1×5 135lb back squats this past Friday. Thats up 1 whole set and 1 rep from last week. NOTE that this may small but its actually about 1.6x my bodyweight. My goal is 4×8 by Xmas. Getter!

~100lb DL this morning. DL have always been my weakest lift, so I was pretty damn proud of this lift, especially since I have felt stalled for a few weeks

~30lb DB shoulder presses this Saturday

~135lb Rack pull for 5

~135lb barbell hip thrusters.

~100lb barbell lunges for sets of 8

So yeah, excuse my pride face..

tina-fey-giving-herself-high-five

3. Started off my morning right today with news that I had gotten a 90% on my clinical midterm. Once again I was terrified to check because everyone else was spouting about how bad they felt they did. I need to learn to trust my gut.

4. On the topic of marks, 88% for Metabolism and another 90% in Nutrition Assessment ain’t too shabby either.

grades

5. I managed to finish a Clinical assignment in 1.5 hours on Saturday. Holler at that productivity.

6. I have been writing training plans for my housemate and she told me how thankful she was for them because she has never felt so good about herself.

Screen Shot 2016-11-14 at 5.16.02 PM.png

Follow me at @lilmisscross!

Gym = more confidence in everything! Its not just about aesthetics.

7. This will be my 4th blog post this week!

8. I welcomed myself back into vlogging! I’m so happy to be back.

9. I have done the monkey work for my Master/Internship applications. Goals for the next two weeks is to crack down on those letters of intent/cover letters

10. Wrote a leg routine for two people at the gym and they absolutely loved it. I than so graciously received a Tims gift card, which was totally not needed or asked for but she insisted. So nice.

11. I made a peanutty version of these cookies and everyone loved them!

chia

12. I reconnected with a friend who moved away this year (Oh hey Cass if you’re reading this). It was so nice to hear from her and catch up!

13. One of my clients told me that he was so happy that he found me because I have helped him so much. Daaawww

14. Finally took my ass to Canadian Tire to get a spare key for my Dad. Than I got an even cooler key so my Dad gets the boring original…

img_9550

I swear I am an adult. Can I call it Mighty Mouse?

PS please ignore the U.G.L.Y callouses on my hands…gym problems. ¬†

14. Three people have told me that I’m looking strong! I’m growing friends!

15. I left the gym on Friday feeling a sense of complete and utter bliss. I had trained my ass off that morning, hit my squat PR, trained both a client and my housemate and spent 1.5 hours trying to eat my post workout because everyone was chatting with me. I just feel like I’m supposed to be there. I’m supposed to help others and give information. It was a great feeling. Passion, I like you.

16. I forced my housemates to enter the Christmas season nice and early with me by putting these on their doors ;-)..¬†Spread a lil love…

img_9549

Penguin for me (cuz I love them!), elephant for Em (cuz likewise) and a beautiful Xmas sweater for Rita because they didn’t have a turtle…(her nickname lol)

And with the spirit of Xmas now in our hearts, I will end it here. Overall a great week filled with a lot of great things. Heres to further growth and positivity my friends!

Thanks again to Meghan for giving me a platform to share my successes and happy moments of the week.

motivational-penguin

What is one success or happy moment you experienced this week?

-Chelsea


Leave a comment

50g Of Protein?!?…Thinking Out Loud

My friends, welcome to the end of the first full week of school!

img_9361

Not too shabby for 4th year eh?

I have to admit I’m still adjusting. Them Tuesdays and Thursdays are killer for someone who trains in the morning…Hello five am, you came too soon. But hey, when you have the rest of week as usual (ie. off) then I really can’t say much I suppose.

Chattering time, special thanks to Amanda for the chatline hook-up!

Thinking-Out-Loud-2

1.My prof this morning said…

You really only need 50g of protein. Maaayyybe a bit for more athletes…

Are you kidding me? I would die. Maybe not actually, but¬†I’m pretty sure mentally I would ( I love protein…) and physically I would be suffering. A large chicken breast is almost that amount so what, no more for the rest of the day? Guys I eat a ridik amount compared to this on a daily basis (not because of some weird bro-science “the more protein the better” notion but because it’s something my body seems to tolerate for a higher amount when fats and carbs are a bit tricky right now) and I can’t imagine cutting down.

But no. I may not be a dietician yet, but I’m sorry 50g is too low. Someone has been following the Food Guide a bit too much. However, even that says to have more then that. Geesh…

Please review this amazing article about UP TO DATE SCIENCE AND PROTEIN NEEDS. Sorry for shouting but this low protein diet BS needs to stop!

screen-shot-2016-09-15-at-9-31-33-pm

Highlights:

Protein shouldn’t be understood as percentages of energy intake because those at lower intakes would not be getting enough.¬†

Protein should be higher the the RDA recommendations because it not only is for building and repairing but also been found to help with certain disease and illness states.

Current perceptions are that protein is an expensive nutrient with limitations in the food supply and are reinforced by outcome measures that are based on strict cost/benefit approaches to diet formulation. This concept stems from animal science goals to maximize growth with the least expensive foodstuff. <-THANK YOU FOR FINALLY SAYING THIS OUT LOUD! Protein is said to not be needed as much because of money not because of health. 

Phew I’m all hot and bothered now…

2. Is it weird that I can eat in a class discussing enteral tubes no problem…?

I’m just gunna happily eat away while you’re talking about how to shove a tube down someones throat, or gasp, through an open part of the skin. I may feel differently if those words turned into pictures tho…

3. I’m excited for my¬†courses!

Specifically, the assignments. I have lost you haven’t I?¬†I have all nutrition courses this semester for once and I have clinical case studies (where you act as if you are a working dietician and go through the nutrition assessment and treatment process) to look forward to doing in addition to creating my own program to target a group of individuals. Last night I came up with the idea to target the female athlete triad for this and I’m kinda excited to do it!

4. Accept the strap…

Yup, buckle up cuz on a day where my life is on my back, it needs to be distributed well.

img_9490

SnapChat is lilmisscross91 if anyone cares

Good thing I could care less what others think of my attire…

5. Enough about school, it has arrived!!

img_9489

Delicata is now found at my grocery store and I lit up like a fire cracker….

Kabocha will always be my first love but this baby takes up my fridge in the fall.

6. Unfortunately that is not all that has arrived…

meme

Hands up if you agree!

Too bad life doesn’t allow for that…

FML winter is arriving.

…..

Some things of interest on the inter web that have attracted my eye lately..

7. Passions stick. Superficial reasons fail.

screen-shot-2016-09-15-at-4-40-50-pm

Time and time again I will repeat this because it is so true. Find what you love to do and focus on enjoying that and getting better with that rather then an outcome attached to your physical appearance.

8. Science.

screen-shot-2016-09-15-at-8-59-42-pm

I enjoy listening to Layne Norton because he gives legit scientific information that is up-to-date. He gives some interesting basic information in this quick response vlog about carbohydrates and effects on blood sugar.

9. Speaking of science…

Been loving all of Jeff Nippard’s latest lifting videos.

He shows his workouts but then gives the science behind why he may use different movements over others based on studies looking into optimal muscle activation. Interesting stuff, definitely something to watch if you’re all into fitness and such.

10. One final IG gem to cap off this chatter post…

 img_9491

Loved this. There is never too much love you can give, never too much kindness and although we think over enthusiasm can be annoying, it’s just us being jealous that they found something they are highly passionate about.

Shine on and throw all of those amazing qualities at everyone you meet. They make you an amazing person and shouldn’t be something to tone down ever!

star

Happy Friday Eve friends

Whats a quality that you felt you had too much of? Sometimes being too empathetic and feeling what others are feeling too much can seem burdensome but in hindsight, I believe that its been a good thing. It makes me more understanding relatable in the end. Sometimes I wonder if that is what makes many feel they can share things with me without really knowing me too well.

-Chelsea


Leave a comment

Fad Lifestyles, Gym Newbs…Thinking Out Loud

Thinking-Out-Loud-2

My friends I have a lot to think out loud this week, so lets get started right off the bat shall we?

Thanks to the lovely Amanda from Running with Spoons for being the hostess to the mostess.

1. Maggie on my Mind

Here I was saying I’m an adult and everything and was going to be just fine when Rita left, but day 2 it hit me hard. You know that ‘down’ feeling, yeah that was me. I try my hardest to still smile (okay I don’t have to try that hard to smile, its just me) because smiling just makes you feel better, but I would be lying if I said that I didn’t have a bit of a dark cloud floating over me the past few days. It is perfect timing for me to go home this weekend and spend time with my familia and I have to say I just want snuggles…

IMG_8837.jpg

Of the puppy variety.

Is it bad that I have been ‘craving’ having a dog a lot recently…Ugh. Come to me money! Or better yet, can I just have one and it not cost me anything and never get sick… ever?

You know you’re desperate when you start wanting a cat just because you want a snuggle friend and they are less baby-like in their needs…

2.The gym is not a playground FYI

Not to sound like a preacher, but for real, take the gym seriously and don’t be an idiot when you come into the gym. I’m going to sound sexist here, but this specifically applies to guys because most often girls will run¬†away to the cardio section when they are not sure (which is not the answer either!) rather then just being plain stupid.

Okay so that was a bit harsh, but I really don’t feel like seeing someone die when I’m in my domain.

Screen Shot 2016-07-20 at 8.34.39 AM.png

Pardon my lack of spell checkin…slips happen when you are speaking with irritation passion

This most often happens when said individuals are not only newbs but also when they decide to bring their newb friend(s) with them too. Multiples just increase the stupidity that occurs.

Screen Shot 2016-07-20 at 8.36.21 AM.png

And they just laugh…after they barely rack the bar and the guy crawls out from underneath it.

Just sits there and shakes my head. 

Screen Shot 2016-07-20 at 8.36.22 AM.png

And when you don’t succeed, try again with more weight? Cuz that makes perfect sense

And fail again. Like actual fail and once again, spotter barely racks it with 50 extra pounds. Unfortunately in cases like this, it generally takes an injury for them to smarten up a bit.

Let me say something before someones like “you talk **it but why didn’t you step in”. One, I wish I could lift 150+lbs just so maybe I could show them up (plus ya ya save their life and everything). And two the spotter did manage to get it on the bottom rung (i.e. two inches from the guys face…).

Please note how there were numerous GUYS around these two and they did nothing…

Speaking of which…

3. Girls vs. Guys

We apparently think very differently. I went over to talk to a gym friend of mine about said newbs¬†and his response to my “They’re freaking me out because I would rather not see someone die this morning…”

You apparently have a bigger heart then me, I would laugh if it fell on their face.

Now before you judge my friend, please note that most guys would have said the same thing. Call it tough love. They are being idiots, so the guys logic is that maybe if they actually loose it, maybe they will learn their lesson…plus get a bit of entertainment.

gym-help

Lets be realistic here, guys often get a kick out of seeing other guys pain. 

4.Eating Like a Caveman…

Check out this podcast as this inspired this lil rant thought.

Screen Shot 2016-07-20 at 9.58.52 AM

Link 

 To the paleo folks, did you know that you have been depriving yourselves?

Of oat gains!

That’s serious.

New research has pointed out the fact that Palaeolithic people did in fact eat grains. BLASPHEMY! In fact, a new paper was published (and discussed in the podcast) on a new tool that was discovered that has traces of a type of oat fiber suggesting that it was used to grind the grains into a flour.

So yeah….Sorry?

They also touched on some other forms of ‘dieting’ that I wanted to mention.

Intermittent Fasting

This is no miracle solution to loosing weight, but rather just a different way to space out your calories for the day. Mr. Dolce happened to mention that he had tried and and felt like absolute crap for the 3 months he was on it.

No PR’s

No Strength

No Energy

Why make life hard on yourself?

Eat something before you train and fuel your body to make gains. Simple as that.

Exception may be for runners who get sick with running on full. Perhaps eating something very quick to digest is best, but go with your gut. Pun intended. 

IIFYM (If It Fits Your Macros)

I discussed a while back about this and what it was actually supposed to address when it was first released but they give great basic information as to why eating whole foods, rather then processed crap, is really how to keep your body weight in check. No, I’m not saying you need to eat¬†clean¬†100% of the time to maintain your weight, I’m saying that eating wholesome makes a huge difference in satiety and often leaves you eating the calories your body needs.¬†IE. Not in excess.

He said something very real..

Have you ever seen someone sit down and eat 3 apples? Not really. 4 donuts, yes.

The truth is that the satiety of the fiber and water from the apple often leaves you not wanting more due to feeling full and satisfied. The sugary, easy to digest foods leave you feeling unsatisfied and wanting more. Unfortunately, the latter is much higher in calories and can easily put you over your maintenance and lead to weight gain if consistently indulged in.

In other ranting news…

5.Why Do People Still Hate On Carbs.

Ugh I know that education on this topic is not there yet but it kind of infuriates me to hear people saying that I’m cutting carbs to loose weight or body fat.

Guys, no macronutrient (carbs/pro/fat) are the “fat storing macros.” If you go over your calories you will gain weight. You could eat over your cals in lettuce and you would gain weight. Don’t try that though because that may be painful…

Carbs bring with them a lot of water (about equal water per gram of carbs) so often people may reduce them to feel ‘slimmer’ just due to water loss but that is it. It’s not fat you are loosing. ITS WATER!

Okay rant over. Let me unruffle my feathers…

Disclaimer. I’m talking about carbs in general. Some people will avoid all carbs,¬†including natural sources (oats, sweet potatoes, rice, etc) thinking that weight loss will follow. I’m not talking about cereal, sugar, etc

6. Bunny Therapy?

I just discovered that the pet store near my house lets you hold newborn bunnies just because. They just messed up because imma be there ERRYDAY!

cuddle  bunny

OMG I just can’t get over my joy.

…or over that baby bunny. Uh Oh…

7.The Best Compliment.

“You look like you’re an athlete.”

Screen Shot 2016-07-21 at 10.02.03 AM

This is when strength and athleticism has surpassed aesthetics for the reasons why you work out, you know there is passion there. Find what you love because that is when it will stick and that is when you will progress.

I workout for me because I love it and I love getting stronger. I don’t work out because I feel that is required to have a certain body type.

…..

Well I’m off to lift real soon, so I’m gunna close it off there. I will be heading out for a nice lil hike post lift with a friend of mine to catch up which will be real nice…and maybe I will drag her back to the bunny shop…

I have a problem okay. At least I admit it.

Happy Thursday Friends!

-Chelsea