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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All Hail The Skinny Teas…Fitness Friday 39

Do we all know by now that those people on IG who sell Skinny Teas are sell outs?

I really hope that most people don’t still believe that these teas actually cause real weight loss all on their own because..

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..They don’t. #SorryNotSorry

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Apparently everyone loves them. They are super easy to do and voila great results.

~Midsections were made smaller

~Pants sizes were shrunken

~Overall well being was greatly enhanced

~Weight loss goals were met

So what is it?

Basically, many of these teas (some may differ, but I went OG with the Skinny Mint) provide you with a tea or more to drink during the day at specific times. They are said to have these weight loss benefits and you will start to shed the weight and ultimately feel great.

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For example, in this particular TeaTox starter kit (shown above) you get an AM tea that contains:

Green Tea

Nettle Leaves

Yerba Mate

Dandelion

Guarana Fruit

Apparently all of these together are supposed to give you a great boost in the morning.

Then there is a night time tea that contains:

Ginger Root

Lemon Grass

Peppermint

Hawthorn Berries

Orange Leaves

Senna Leaves

Licorice Root

Psyllium Husk

These are supposed to come together to have you feeling restored, less bloated and cleansed.

I will say that the ingredients themselves do have some research to back up their benefits that may include what was mentioned. I will list some below. Overall, these are great natural ingredients but their effects are way blown out of proportion if you ask me. See here for more information on the rest of ingredients.

Nettle Leaves –> Apparently some diuretic properties (mostly animals), antioxidant

Dandelion –> diuretic properties, potential laxative effects, limited research on it’s benefit as a bile stimulant (ie. liver tonic)

Hawthorn –> much of the research done supports benefits for heart disease. Other things include antioxidant properties, diuretic properties, anti-inflammatory.

Ginger–> some support for it as increasing gastric motility, having antioxidant properties and reduction of bloating

Licorice –> anti-inflammatory, protects the cells of the liver (in vivo/animal studies), adrenal support, antioxidant

Realistically, none of these ingredients on their own or used in combination have a strong scientific backing on inducing weight loss on their own. Seems like its a lot of peeing if you ask me…Perhaps if you drink these along with following a fitness and dietary lifestyle that is appropriate for weight loss than you would see those results. At that point though, did the tea really do anything for you?

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Sure, if the above properties are actually valid, perhaps it gave you some natural forms of energy. Perhaps it helped keep things moving so that you felt ‘purified’ or perhaps it helped you feel less bloated due to the diuretic properties in some of the herbs BUT that doesn’t = real weight loss.

I’m emphasizing this because all of the celebrities and ads suggesting that this is some magic gem that will cause weight loss are really being misleading. Oh just drink the tea and you will be skinny they say..

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There is no proof of this and even their products say this!

*This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease. Results may vary from person to person and are not guaranteed.

…Benefits of reading the fine print…

You know what they also say…

This tea should be consumed as part of a balanced diet. Seek professional advice before using if you are under medical supervision. Do not consume this tea if you are pregnant or breastfeeding. If symptoms such as nausea, vomiting or prolonged diarrhea occur desist use and consult your doctor.<- thanks senna leaf…

So, the hopes of many is that they can continue to eat whatever the hell they want and loose weight, but that simply isn’t the case and these products should not be marketed as weight loss tools. Really, even if any weight loss was seen, it would be so minimal or hard to pick out of other lifestyle efforts that they wouldn’t really be able to be acknowledged.

So do yourself a favour and simply watch Kylie Jenner love her some tea and waist trainers and save yourself the $40.

And I’m out.

Happy Friday Friends! 

-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…

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.

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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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Clam and Turkey Kielbasa Paella

Friends, a new recipe a new recipe!

Okay so as I typically do when I have downtime and my housemates are busy is I do some meal prepping for them…. You may think that’s lame but I enjoy the creative time spent in the kitchen. This is especially true in situations like now when no one has come back to Guelph yet, it’s freezing outside and I have lil stressed birdies to feed. Rita has been trekkin through the first week of her co-op in TO and unfortunately is stuck commuting for a short while before figuring out better arrangements. That means 5am wake-up calls and 7:30 arrivals at home. So, as you can imagine, if left to her own ways, food would be bought every day…

Of course, Mama can not let that happen, so here we are.

Before you call me out on being judgey, she doesn’t feel good when she eats out too much but she just doesn’t want to cook…

My challenge (yes I even make challenges to myself to make it more exciting…) was to make sure that everything she got was high in iron as she suffers with chronic anemia. I have succeeded thus far with making each of her 3 square meals per day contain at least 15% or more of her daily iron. Also a positive, she loved every meal and because I’m making them, they are not loaded with crap.

Win win if I do say so myself.

So I do have a recipe to show you BUT first I figured I would give a bit of insight into her meals to show you how I got her iron intake up in tasty meals that took no more than 30-40 minutes to make.

Breakfast.

Oats, wheat bran and maybe some cream of rice thrown in too.

Okay, so I did the whole oat’s thing thang because I can stuff them in a glass jar and she can heat them and eat them on the train. I also used oats because 1 serving contains 8% of your daily iron! I also did a blend of oats and wheat bran because the bran contains a wee bit more iron per serving.

Okay so that’s only 8% iron…

Wait a minute, you know my oats ain’t no plain jane oats. Let me continue.

She loves savoury oats, so I threw this lil number together and she adored it. So much so that I had to make it again the next day..

Awful picture I’m sorry. I swear it tastes good. Rita vouches for it!

Sundried Tomato and Mushroom OIAJ

~Serving of sundried tomatoes, not packed in oil (8% iron)

~Cremini mushrooms 

~ about 1-1.5 ounces of a homemade sausage of sorts that she picked up during Xmas when all the farmers came into the mall (iron..I have no idea..)

~1 large egg that was roughly scrambled (6% iron)

~1 green onion

~Pepper to taste 

Directions: Sauté all of the vegetables and sausage (or other meat) together in a saucepan that has a lid. Once they are caramelized, add your oats and recommended water. Top with the lid and bring to a boil. Once most of the water has been absorbed, crack the egg in there and let it cook mostly before breaking it up. Put in a jar and voila, donzo.

Something else to consider when thinking about plant based iron sources is that they have primarily non-heme iron and are therefore the iron is not as well absorbed as animal products that contain heme iron. Never fear, if your food also has a good dose of vitamin C, you are better able to absorb iron. So in the case of oats, the sundried tomatoes help the body absorb more of the iron in the meal.

You know what else is high in vitamin C?

unknown-pineapple

And so I rotated sweet and savoury oats by making her a pineapple and coconut oats in a jar one morning as well. The cooking is the same BUT obviously you’re using fruit and not vegetables (although if you want to grate some zucchini in there I wouldn’t oppose…and you can’t taste it) AND the egg is whipped in there such that it dissolves completely.

So even forgetting the iron amount in the sausage, I racked in about 18% iron to start off her day.

Lunches/Dinners

So here was where I got to be more creative. I’m going to apologize in advance that I have no pictures…

The first dish was an Italian/Mediterranean style penne dish but it has a twist!

It used these noodles..

Do you see that iron friends! Oh and check how short the ingredient list is! Score one for Mama and her foodie finds.

Beans, legumes and lentils are a vegetarian staple for more than just protein needs. Iron is huge in these guys so now the are coming up with interesting ways to incorporate beans/lentils into more dishes.

Sundried Tomato, Mushroom and Goat Cheese Pasta with Basil Pesto.

For one serving:

~1 serving bean pasta (15% iron)

~1 serving sundried tomatoes, not packed in oil (8% iron + vitamin C)

~a few cremini mushrooms 

~onion

~2 tbsp goat cheese (2% iron)

~2 tbsp basil pesto

~Black pepper and chili flakes to taste 

***I chose not to add garlic here because her goat cheese was a garlic infused one

Directions: Cook up your pasta to the doneness you prefer, rinse and drain. Salute your vegetables until caramelized. Add your pasta and your pesto and stir around to coat all of the ingredients with the pesto. Let it cool for a few minutes before adding the goat cheese in small chunks.

Iron count: 25% DV

***Vegetarian friendly with tons of good protein. Also gluten free. ***

Finally, I made a Cajun seasoned dish of sorts with a turkey kielbasa I picked up from GoodnessMe!

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Cajun Turkey Kielbasa and Pepper Quinoa

For one serving:

~1 serving Kielbasa (6% iron)

~ serving quinoa (cooked from package directions. I used low sodium beef broth for more flavour) (8% iron) 

~1/4 each green and red pepper (Vitamin C!)

~serving of corn (I used salt free, canned) (little bit of Vitamin C)

~1/8 cup onion, chopped

~1/2 tsp (or more) minced garlic

~1 tsp salt-free Cajun seasoning (or to taste)

Directions: Cook Quinoa, fluff and set aside. Saute vegetables with kielbasa until caramelized. Add your garlic and cook for a minute or two more. Add your quinoa and cajun and combine well. Done.

Total iron: 14%

So her total for those three meals alone (approximately as absorption differs, blah blah blah…) was around 57%!

I say I didn’t do too bad eh?

Oh and all of that (plus the recipe to come) was maybe 40 bucks. Cha-ching! or rather, lack of cha-ching…#StudentBudgetWin.

Okay okay, now that I have sufficiently babbled on and on, here’s the actual recipe for the post.

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Clam and Turkey Kielbasa Paella

Serves 3-4

~2 servings Kielbasa (12% iron)

~2lbs clams in shell or about 6-8 ounces of meat (~130% iron in one serving!!)

~1 cup rice (I used white jasmine) (8% iron)

~1/2 each green and red pepper

~1/2 a small-medium zucchini

~1/2 can of corn (no salt)

~1/2 can tomato paste (no salt) (4% iron)

~1-2 tsp spanish paprika

~1 tsp oregano

~2 bay leaves

~ pinch of saffron threads (I happen to have this on hand, I don’t know an alternative to this for taste, but you can just make it ‘spicy tomato rice’ without it)

~chili flakes or cayenne pepper AND black pepper to taste

Directions: Saute your vegetables with the kielbasa in a large pan with a lid for a few minutes until they are browned. Add your tomato paste, spices, rice and liquid (as required for your rice to cook) and stir. Place the bay leaves in the rice and pop a lid on dish and bring it up to a boil. Once it begins to boil, turn it down to a simmer and allow the rice to cook with the lid on. Once the rice has absorbed most of the water, wash and scrub your clams and add them to the pan and put the lid back on. The dish is done when the shells open up. You can than remove the shells and any clams that didn’t open up. Also make sure to remove the bay leaves. Than enjoy!

Iron Count per serving (4): just under 40% DV iron 🙂

What have we learned?

If you’re iron deficient, eat your mussels, clams and/or oysters friends.

That is all. I hope you enjoy it and perhaps add a lil iron in your diet. Good for them energy gainz ya feel me?

-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