Lil Miss Fitness Freak

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


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Know Your Influence TOL

I may be the most confident that I have ever been but the words of one single person (be it they are a significant person in my life) can turn my confidence on its tail in 2 seconds flat.

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I could have 2 million strangers tell me that I’m looking much better and that I’m growing but the single hesitation or disapproving words from one of two people in my life can sting more than no else and leave me spiralling back into a place of anxiety and feeling self conscious.

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Why is it that I can block others and not let those things affect me, but yet, the words of one person, albeit the fact that I know they are not what that person really feels (it is what comes out in the times of frustration/worry) literally breaks off a piece of me.

I know why. I want to make those around me happy. If they are not happy with me or nervous for me in any way, it makes me upset and anxious.

Now making a connection to the title of this post, don’t take this as me saying they need to keep their words to themselves BUT I think they also need to step back and realize how much influence they truly have on me. When they are feeling frustrated, don’t come at me with things like…

You’re not gaining

I see no difference

You’re not working hard

You don’t want to get better.

These are their worries. Their frustrations. Their expectations. It’s not fair for them to put those on me in such a negative way.

Again, these are frustrations coming out, but if you only knew how it affected me. These words make me not only turn on myself but also makes me angry.

Who are you to tell me I’m not trying? You’re not here to see me 90% of the time! Are you living in my body when I’m having a bad tummy day and the sight of food repulses me?

No.

I have worked my ass off all year and I HAVE GROWN! I know I have. Both mentally and physically. I have grown.

I need to to protect myself better against the words of these influential people. I love them dearly and will obviously not separate myself from them but I need to somehow let those comments fly on past me better. Somehow, some way.

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This is not what I choose to do. I will speak up for myself but I also will know when to hold back not to let them win, but, instead, to not give my energy to it. 

I’m happy with my progress. I still know I’m moving forward and that won’t change, but I am seeing a lot of great things. Somedays I wish things could progress a bit faster, yes, but I like to be happy with the movements I have made because I have worked DAMN hard for every millimetre of a step forward I have gained.

Don’t take that away from me. That’s not right of you to do.

……

Turn that on the other side…

I have come to notice more and more lately MY OWN influence on other people. I have never really felt like I’m a huge influencer more than I do now. I’m not trying to boost myself up here, I have just come to realize that I play a significant role in the growth of some other people I surround myself with.

I guess everyone has this role but when you come to realize that perhaps your words really stick with certain people, you need to be cautious with how you use that power.

I am a person that some choose to come to in times of distress for a listener and for advice.

I have come to be seen as an educated individual of sorts that people come to for knowledge.

People ask me what to do with certain things.

People see my passions and come to me for information and advice on that topic because they trust in the things I say.

This comes with a degree of pressure too! I’m happy with my knowledge base. I have built that. My education has helped, but the passion for my interests has led me into doing self-driven research and I have learned a lot on my own.

I have helped some people

They have thanked me with great sincerity for my time, knowledge and advice.

Despite being proud of how I have developed my craft, I always want to be better. I want to be ready for ANYTHING they come to me with.

I also want to be better at not forming expectations of people. I always have to work on pulling my own strong biases back. I never want to come off negative because I feel that something someone else is doing doesn’t align with what I think will help them.

It hurts and frustrates me when..

People say they want something but don’t do it

They don’t give 100% to something

They don’t own up to things

They don’t do all they can for their health… 

The first and last things really get to me and sometimes I let it than come out at them as a response that perhaps appears disapproving or judgmental. I HATE this about myself. I yearn to build people up and love themselves and all they are!

I need to accept that other people may have different drives than me. They have different priorities than me and perhaps things that seem huge to me, are not that important to them (the health thing I just don’t get, but ..yeah..).

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Bak to the main point…I have an influence on others. I know this role is clear. With that in mind, I need to control my own biases and realize that they are who they are and I need to be as supportive as I can even in times when they come to me for advice and than continue to do something I see as unproductive. I can’t let this anger or disappoint me because they need to follow their own path.

I’m getting better, but there is always room for growth.

I hope this post wasn’t too scattered, but this is what Thinking Out Loud is about right? Spewing my thoughts out in a post like throwing paint on a canvas right? Thanks Amanda, thank you for giving me a platform for being my own Picasso….

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… and than attempting to understand my splatters.

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Overall take home point:

Know your influence on others. You may not ask for this kind of power, but you have to take and roll with what you are given. You have the power to break a person or build them up. Ensure you’re doing the latter.

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-Chelsea

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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..

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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….

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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.

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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. 

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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.

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-Chelsea


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Exercise As Part Of Treating Eating Disorders? Fitness Friday 35

Well ain’t that a controversial topic for discussion….

In the spirit of this week being #Eating DisorderAwarenessWeek, I thought I would bring that into our lil regular Friday Fitness chat.

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I knew it would be a big deal. I know that many will not agree with my words, but hear me out, have you ever thought that treatment and exercise could co-exist when looking at eating disorders?

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I know what you’re all thinking.

Exercise is a method to fuel eating disorders

Exercise is a means of dropping weight and burning too many calories

How the hell is exercise going to help put weight on when clearly it just increases their energy requirements?

This is why this topic is a great one to discuss.

The points above are completely valid. In fact, those are the beliefs that many professionals give or yell if the thought of exercise is brought up.

Take me for example, during my short time at the Oakville outpatient program for family therapy, it happened to slip out that I was going to be starting to slowly get into training (this was a few months post-inpatient) and my therapist freaked the eff out. Like I’m not kidding, she actually called my house and my parent’s cells and left frantic messages saying  “Chelsea is not to workout!!!!”

Not that her words stopped it from happening, and honestly, we left that place faster than we came in (not because of that incident, but a bunch of other things..), but I’m just trying to give you an idea of how most clinicians feel about this topic

I.e. They are mostly against the thought of exercising.

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…or ever…

Like I said, these arguments are all valid concerns and I see where they are coming from…

~I was a compulsive exerciser

~Most use it as a way to burn more calories and loose weight

~Most don’t know limits or when to stop

~Many can let it consume them and take over their lives

So I will say again, I understand their fears, but look at it from another perspective. When you just say NO and/or NEVER AGAIN, where does that get you? It teaches the individual nothing about control or other benefits aside from the superficial ones. It tells them that they have lost a free right to do something many people do. It places restrictions on them, which can lead to them deciding to go and do it anyways. Lastly, it prevents them gaining some of the many benefits you get from exercise that can be critical to the health of a person struggling with an eating disorder (*provided they are stable enough to perform exercises) such as bone and cardiorespiratory strength, helping with psychological disturbances, distraction from nagging negative and obsessive thoughts and potential social opportunities.

There are many people I have seen who have gone from treatment to the gym and are strong, independent people who are in control and did not slip back into old habits. They successfully took their health into their hands and chose to use exercise as a way to ‘come back’ and heal. A way to gain strength when their body was so weak before. A way to build confidence in themselves and eventually find that the gym is more than a place to burn calories. It’s gives them a place to deal with their emotions and re-build themselves physically and psychologically.

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So with all of that being said, I wanted to present you with some research on the topic and how these types of interventions have faired in the treatment of eating disorders. I mean, you have heard my story and I could give you anecdotal evidence of the possible benefits for some, but does it actually show more pros than cons in treatment settings?

Lets find out.

To be honest, I was shocked at the number of articles I actually found. I still believe most are completely dead set on NO EXERCISE but there was a surprising number of studies and pilot programs in treatment facilities exploring the use of exercise as intervention. 

I will stick to the main findings of each study and link each so that you can read more if you desire. I am also going to label them in order of earliest to latest. Lastly, I could have found more, but for the sake of your attention span, I left it to these interesting ones.

Thein et al (1999) –> “Pilot Study of a Graded Exercise Program for the Treatment of Anorexia Nervosa”

Main Findings: With the addition of exercise (amount based on % of ideal body weight IBW), the experimental group (diagnosed with AN) showed no difference in change in BMI or body fat, suggesting that the exercise did not inhibit the primary goal of weight gain. The EXPT group also saw a general increase in quality of life measures while the control saw a trend downward from their initial testing.

Szabo and Green (2002) –> Hospitalized anorexics and resistance training: Impact on body composition and psychological well-being. A preliminary study

Main Findings: Study included a non-AN group (exercise group and non-exercise group) with a group of girls currently in an inpatient facility for AN (exercise and non exercise groups). They were both on an 8-week training program of resistance-based exercises. There were trends found for the psychological variables, however it was speculated that perhaps 8 weeks was not enough. Interestingly enough, there was no decrease in weight of the ED-exercise group but a significant drop in those not in the exercise group.

Lutter and Smith-Osborne (2011) –>Exercise in the Treatment of Eating Disorders: An Alternative View

Main Findings: Exercise was significantly associated with greater improvements in eating disorder and depressive symptoms where the number of METS was associated positively with improvements in the measures of depression (BDI) and eating disorder behaviours (EDI). This study was interesting because the exercise was equine based.

Hall et al (2016) –> Use of yoga in outpatient eating disorder treatment: a pilot study

Main Findings: Adolescent girls (all met the requirements for AN/BN/EDNOS but were clinically stable) in an outpatient eating disorder treatment facility attended 12 yoga classes at one class per week. After the intervention, there was no decrease in BMI and significant improvements in anxiety, depression and body image disturbance scores. 

I did a yoga class or two when I was an inpatient at Sick Kids. This was for the advanced stages only but was a nice change of pace. Definitely saw first hand the mood enhancing features. 

This article by Hausenblas et al (2008) also provides a good overview of 6 further studies showing the benefits of exercise based interventions in eating disorder populations on social, psychological and biological factors if you’re interested in even more reading 😉

Finally, here is an article, Bratland et al (2009), that discusses how exercise based programs are managed in treatment facilities and how many places actually have them! It was limited to a few countries in Europe, but can provide some insight for how they could be implemented and managed here.

So…

To conclude, many articles find that there are benefits to exercise in both outpatient and inpatient treatments for eating disorders. Also, rarely did any study (I didn’t find any) report negatives (such as weight loss or stalling the weight gain process) of incorporating exercise into the programs.

I want to say that, yes I know it may take more work and there will have to be strict guidelines in place, like ensuring they are stable enough to participate, etc, but from what I see from research and from my own experience I definitely think that it would be something to really look into further and do more pilot studies on.

Weight gain is already hard enough, try to make it easier on us all. Plus, by being exposed to it in a controlled setting it can also help to make the transition back to ‘reality’ potentially more smooth.

Something I would like to know is if incorporation of exercise during treatment can lower the risk of over exercising or going back to negative exercise habits when they are discharged. 

What are you thoughts?

-Chelsea


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From The Eyes Of A PT… Fitness Friday 34

Something I have been wanting to talk about for a lil bit in this space but was a bit worried I would be coming off as a know-it-all or too-proud or like I’m something special….

..I’m not and not trying to appear as such, but as someone who has done personal training (PT) in the past and trains clients today, I can positively say that some things I see some trainers doing are straight up irritating.

Sometimes it’s not their fault and I have to give them a bit of a break because they think they are providing something good. Other times, it’s just because being a PT is just a job to them and, I’m sorry, well not really actually, when working with people and when you are trying to help them better their health, you need to care.

So here are a few things that I see all the time and are things you need to avoid if you want someone who actually will care about their time spent with you. Plus, PT’s are $$$$ so spend your money wisely.

Having clients do their cardio warmups during your session.

Unless it’s their first session and they need help working the machines OR you are showing them some new way of doing cardio they are not used to (something like HIIT for example), don’t waste your client’s time by them staring at them on the treadmill. I’m pretty sure they know how to safely walk.

*Other potential exception is for elderly, injuries or disabilities*

If your trainer does this tell them you will do your cardio before your session so that you can spend your hour doing exercises that you want to learn about. They won’t (shouldn’t!) be offended because that is their job.

Not paying attention to clients

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This one really irritates me. I have seen some trainers full on walk away from their clients when they are in the middle of a set. NO. You are glued to their side throughout the session. That is your job! If you need to grab something, get it before they start or while the are resting.

I also love when trainers look like they are lost in space while training. Their clients could be doing something completely wrong and they don’t even notice…

Which brings me to another annoyance…

Trainers who allow for CRAPTASTIC form to continue.

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Isn’t it your job to correct their form? I know you are under time restraints BUT allowing for improper form to continue just so you can complete your workout in a timely fashion is 100% a no-no. Not only does this put your client up for potential injury under your watch (you are trying to prevent that remember?), but your letting them think they are doing it okay can be a problem later down the road…

Them telling others to do it ‘their’ way

Them loading more weight and still having form issues–> injury to come

No progression because we all know form is integral for results to occur. 

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Be patient. Take your time. Teach!

Socializing too much.

Sometimes its the client who is just very chatty, but you need to keep them on track. Talking and talking away leads to lack of work being done and obviously less potential benefits. If their workout sucked because you allowed too muchChatty Cathy-ing” to go on, thats on you not them.

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Nutrition advice…

Need I say more? Unless they are coming from more of a background than CanFit, be over-cautious about nutrition ‘tips’ they provide. Some beauties I have overheard more than once…

~Make sure you have your protein shake right after your workout but don’t eat anything for at least an hour…

~Describing what bad carbs are…. (lil tidbit, white doesn’t mean bad. GASP. Also, why we saying food is bad?)

~Need to eat every 2-3 hours to keep that metabolism firing…(my rant here)

Being a nutrition student and someone who listens to a podcast or two about the latest in nutrition research, it makes me cringe when I hear myths continue to be taught to clients. I know I know that often times it’s because the trainer believes them too, but I wish some would keep more up to date on their nutrition science before spreading lies to open ears.

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Fitness Nutrition

Still on nutrition…

Taking your clients right to the good ol’ smoothie bar post workout.

Wow more money from your pocket to the gym…

Please know that post workout doesn’t automatically mean you need to run to get in your protein shake.

If you like shakes, than do you, but they are not required. Always remember that supplements SUPPLEMENT your diet. Do you need whey post workout? No. Can you eat normal food? Yes. See here for more.

Sticking to the same things.

Unless there is a particular goal in mind that requires some sort of structure and restraint on exercise variety or training style OR they are 100% new, SWITCH IT UP! I often see trainers sticking to the bare bone basics. Lets do a shoulder press, now lets do a leg press…

ZZZZZzzzz…

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If your client understands the basics, teach them new things to fire up their interest. What about showing them new equipment to use like kettle bells or playing around with a sled or battle ropes if your gym has them?

The point of your sessions is to 1. teach, but you should also be challenging them both physically and mentally. Make them look forward to coming to your sessions.

Finally, I wanted to end off on the most common stereotype about trainers because that means I can’t rant too much about it…

Cookie Cutter Plans.

This kind of falls into the ‘you don’t care about your clients’ category because, well, clearly you don’t if you plan on giving them some plan that has been given 0% thought about their needs and goals.

How is that going to help them?

Sure, if they are brand new they might see some benefits (hello newbie gains, aka growth simply because it’s a new stimulus) but if a client already has some experience and wants something new OR has special challenges OR is rehabbing, giving them pre-planned workouts just ain’t gunna cut it.

So now that my ranting for the night has been met, please don’t take this as me being overly judgmental. I’m not trying to be. I believe that PT’s should be people who care about the well being of their clients and if they truly care, they would agree that all of the above things shouldn’t happen because that is putting their client at risk, not teaching them anything OR even worse, teaching them the wrong things.

I wish that all PT’s loved their job the way many do, including myself, but that is unfortunately not the case. I wrote this to try and help you see when someone is there for you vs. someone just wanting an easy pay check. 

Bad experiences with a PT?

-Chelsea


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Now We Wait…Thinking Out Loud

Guys.

HOLD UP!

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I’m done.

I AM DONE MY APPLICATIONS!

OMG party party!

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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…

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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.

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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..

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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..

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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…

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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..

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Always be a light. That is all.

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

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-Chelsea


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Goals Are NOT Resolutions.

My Friends!

Happy New Year and I hope you had a great Christmas! My Christmas and New Years were all about family. My Mom’s birthday happens to land on New Years Eve, so most years I tend to stay home and celebrate with her and my Dad. Below are some snaps from the past week or so…

Top Left: Nana and Papa

Top Middle: The Fam shot for Xmas 2016

Top Right: The Cheese face with my new Pandora locket necklace. I had been eyeing this for a while but I’m too broke to even think about buying something like that…Thanks Mom and Dad. They even put the three charms in the locket too. A sparkly heart, LOVE and a double heart with a crown. All hearts, they know me too well. 

Bottom Left: Maggie in her Xmas collar with bells

Bottom Right: My very impressed parents that I made them take a picture right out of bed 😉

And if you’re wondering…

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…yes I did sport my Bear Paws onesie (it has a butt flap and everything friends!) all day even with my extended family, who arrived later for the dinner part of the day.

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Insert selfie because I’m actually kind of obsessed with this picture. #NoEgo I just think it’s a good shot. Nice lighting. Nice background and no cheese smile.

….

So yes, the week and a half at home was nice and relaxing. I handed in my first application last night (for the MAN program at UofGuelph) as I settled back into my house in Guelph with Rita, got to see all my famjam back at my gym this morning and trained Karl.

Twas a good day.

This week will be nice and slow for me as I still have a week off until I start back with classes. Rita started her internship today, so she will unfortunately only be here to sleep basically and Em is still in Montreal, so I will be keeping myself busy prepping Rita’s food (hehe I enjoy it mmmkay), catching up with some friends from school, doing some of my volunteer stuff (my first contribution was posted on Nicole’s Facebook page today! Check it out here. It’s an article on picking an appropriate protein powder), applications and just keeping my zen going.

….

So onto those goals…

I emphasized the fact that these are goals and not resolutions because I don’t really believe in resolutions.

Check out my FB post below for my thoughts on resolutions…

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Basically I believe that if you have a GOAL you do it now. When you have resolution…well we all know how those go. I feel like resolutions are something we put off because:

1. We don’t really want to do it

2. It’s going to be a huge change

See the problem here? Either reason will most definitely 95% of the time lead to not keeping it.

As I see it, if something will benefit you in any way, you don’t need to put a start date on it that is sometime in the future.

Why wait to grow?

Why hold back on something that is positive?

It makes no sense to me.

A goal on the other hand is something I see slightly differently because it doesn’t have this ‘starting in the new year’ piece attached to it. I think we can all fall victim to the two issues above with goals too, but I think that goals are more often set with greater intent and thought and are simply things we are wishing to accomplish starting right than and there.

For example, I have a goal to grow my glutes in the new year. Now I should have said CONTINUE to grow my glutes because I didn’t just plan this for Jan 1. No, I had this goal a few months ago and just want to keep it going.

Before you say that is not a goal because it’s too general, I realize this and need to set more specific parameters, but at the time, I simply had it in my mind to really focus on two things:

  1. More glute accessory work rather than focusing solely on squats and lunges. These are great exercises BUT are great for the entire lower body rather than more glute focused. So instead, once I told myself that I was gunna take the time to focus on glutes, the next hamstring focused leg day, I added in barbell hip thrusts and started experimenting with sumo deadlifts. I also put a greater focus on kickbacks and getting more reps with those and learning the lovely (…awkward looking) cable pull through.

2. MORE CONTRACTION! An ugly butt in the gym, is a nicer butt outside the gym. Always remember this. Thanks Marie Wold for coining this saying. 

So yes, I failed to set a time limit or specific measurement for this goal… In my defence I don’t own a tape measure…I should get on that. But I wanted to make a change and so I did it THE NEXT DAY! Not on Monday. Not in the New Year.

THE NEXT DAY. 

That is a goal friends (well that an something using the SMART principles..)

So, what are some other goals for the new year? 

I haven’t really put much thought into it, because as I said, when I want to change something I just do it and that can happen at any time. I will say that I have a few things I want to accomplish this year though:

~Accept an offer for my post graduate studies. I haven’t determined whether I want the Masters/internship combined or the internship as of yet (provided I even get an offer…) because I keep flip flopping now. 

~A consistant goal is to hit a mid to high 80 GPA (also meaning Deans Honour Roll). This is realistic for me as I have attained that every year and is not stressing me like crazy to achieve while still having my life. School is not life friends. 

~Fitness..? I haven’t actually decided that yet aside from glute development. I hit my big goal of my 4×8 135b back squat right before Christmas as I intended and almost cried I was so happy. So I don’t know if I want to put in another squat goal or go for a different focus.

~Health..? Be patient with my body. I haven’t really thought about HOW I’m going to do this but I know it’s necessary. I need to heal and every day is not going to be flowers and daisies just because the parasites are gone. I have NO GUT BACTERIA and so my tummy needs to be babied for a bit. I also need to be nicer to myself and know that my body is in a transition phase. It just got attacked and it may not be as tight as I want it right now and I have to accept that point in my journey. Self love is an ongoing process and something everyone needs to focus on, but I do think I have come a long way and will continue to challenge my bad habits and poor self talk to be even more positive about myself. 

Well thats about all I have for the moment. Yes I want to continue my volunteering stuff, reaching for new opportunities that make me happy, be more social, relax more and obviously continue to work with and hopefully gain more clients, but those are always in my head and are not necessarily something I would formulate a goal from at the moment.

So, I don’t want to say that having a goal starting in January is bad or totally doomed. If you have one, do you and make a plan to stick with it. Don’t think of it as something to dread and don’t try to aim too high or they will not stay. This is a change to your lifestyle that is good and something you should want to do, so make it positive and be confident in yourself when you are ready to go for it.

Speaking of positivity, lets end off with someone who always brings the happy…

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-Chelsea

 

 


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Home Sweet Home

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

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

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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!

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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 …

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…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…

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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

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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.

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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 😉

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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.

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

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.

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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…

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OMG so nice.

I really liked these…

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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.

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#Word.

Have yourself a wonderful evening Friends!

Favourite Christmas food?

1 Christmas tradition?

-Chelsea