Lil Miss Fitness Freak

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


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Carb Blocker Rantage…Fitness Friday 40

Let me just start with a video Layne Norton posted…

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Link

First of all, LOL

Secondly, our topic at hand can be found at roughly 1:38.

So what are we talking about here?

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Carb blockers.

People take them to basically “undo’ eating carbs…

Lets chat about why these are complete and utter BS!

#SaveYoMoney

We will lead our discussion with some points from Layne’s ranting.

If something is essentially blocked in your body, this means not digested and if you flushed it that would mean diarrhea…

When someone takes these, do you see them runny rapidly to the bathroom after their meal?

No.

“Thank goodness because that would be uncomfortable and, quite frankly, embarrassing.”   -Layne

Why would you have diarrhea?

Diarrhea occurs when the body pulls water into the gut and that causes a ‘dumping’ or flushing of some of the intestinal contents as overly liquid stools. For example, if your body is trying to get rid of something it doesn’t want (perhaps a bacterial infection) or is trying to rebalance a major shift (you eat something with a really high osmolality), water will come in and that will evacuate it in a more quick manner.

And you run to the bathroom.

So no diarrhea is seen from popping these pills before you eat the entire bread basket, so what happens?

Well if those carbs are not digested in the intestines, they make their way UNdigested to the colon. Due to the colon not having enzymes to break down food, your bacteria goes to town on this undigested starch and ferments it. This produces a lot of byproducts (gases, acids) including short chain fatty acids, which can be used as a source of energy by the bacteria. Thing to note is that you essentially still took in all of the calories…

So, fact number one, carb blockers =/= calories being ejected out of the body.

“There can be a “virtual blocker” per say if you block one of the main carbohydrate enzymes..”

So if it doesn’t “flush it out,’ what other way could these things work? Inhibition of the carbohydrate enzymes!

Yes, if you loose/inhibit enzymes to digest starch, than yes some or maybe even quite a bit of it may go undigested. As he explained, you really cannot cause 100% enzyme inhibition…

Either way, you end up with the same undigested starch making it’s way to the fermentation factory that is your colon and get the exact same outcome as before..

Fermentation byproducts (SCFA) –> energy to large intestine –> you still take in the calories.

So again, not what you wanted.

He mentioned, which should be noted, is that this lack of digestion may in fact blunt some of the glucose response, which could be helpful for those with poor insulin control. But we are talking the normal population in this case. 

Everyone, once again, pills are not magic. They cannot make you flush away calories in the food you are eating. They cannot make them go away.

If we didn’t have such an extreme way of doing things (i.e. restrict all carbs then eat the whole kitchen worth of carbs) maybe we wouldn’t have even a thought to come up with some crap like this.

This all leads back to a common theme from me…

Restriction leads to nothing good

Pills lead to nothing good.

I’m talking weight loss pills here..

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Avoid both (oh and Dr. Oz…) and perhaps you will be a lot happier and healthier.

So, although I could just end off with that and say you should trust the words of Dr. Norton (which you should really take him seriously, he knows what he’s talking about), here are some articles for your science-nerds to read up on if you want

Huntington and Shewmake (2010) No clear evidence of benefits AND OR safety hazards of many weight loss aids such as carb/nutrient blockers

Preuss (2007) this was a rat study but I used it to point out a something. So it showed that the carb blocker (CB) they used reduced the insulin response after carbohydrate intake BUT notice there was not weight change in the controls vs. the CB. The thing that Layne discussed is that although the response to the carb intake may be blunted, the absorbtion of the calories won’t really change and this can be seen with the lack of weight loss occurring in the rats.

Keep in mind, animals are not humans…

Other studies like this one suggest that once again, these carb enzyme blockers/inhibitors may act to slow the absorption down (i.e. blunt the glycemic response as stated already) like a fiber would naturally. Again, slowing down absorption DOES NOT MEAN LACK OF CALORIE ABSORPTION

So I will leave you with that.

Leave the carb blockers on the shelf.

Eat some fiber.

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Fiber can help slow the digestion of carbohydrates leading to longer satiety and perhaps control feeding. 

-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.

Kylie

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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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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Detox? Oh That Thing You Already Do? Fitness Friday 26

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Okay so this Friday’s post is about something that really rubs me the wrong way.

Detoxes. 

Do you know how many people opt to try out “detoxifying” products? When I worked at GoodnessMe! I had to really bite my tongue whenever someone would ask me about the effectiveness of the latest liver detox kit.

It bugs me even more when people jump onto a ‘detox diet’… that basically is a starvation diet… in order to rid their bodies of toxins because its overloaded

Overloaded you say?

What does that even mean or feel like?

Is that the feeling you get after drinking all weekend? Having a holiday meal and perhaps eating one too many servings of overly sweet or calorically dense foods?

I’m sorry, but that’s not toxins, that’s just a feeling of sluggishness and fatigue from your body having to go into overdrive to break down everything you just ate.

So on this side, no, a detox isn’t required. Instead, next event, try to monitor yourself. No, I’m not saying to restrict, feel guilty or over compensate with restriction and over exercising the next day. What I’m saying is to be mindFUL of your choices and your satiety cues during these events to prevent yourself from over eating.

If you happen to over eat, the best detox would be …

water

Yeah. Easy no?

Conclusion of first rant: Feeling not so great is generally the outcome of nutrition related choices. Enjoy yourself and don’t feel the need to skip your favourite treat this holiday season but don’t let yourself take a free-for-all because no, your body will not be happy afterwards. It is not filled with toxins to be rid of, it’s simply stuffed and needs some time for processing.

Before I go onto rant numba 2, lets just highlight the fact that your body does a pretty good job as detoxifying your body.

That’s kind of its job.

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Yes, we don’t eat the same quality of foods these days and we take in a lot more toxins from our air, water, etc, but the liver is still going to detox just fine unless it’s some extreme event. Otherwise, the fatigue and ‘bleh’ feeling you are experiencing is most probably more so the result of chronically eating foods that are not nutritionally dense and take a lot of processing. If heavily processed food is your go to, it’s not a detox you need, its a change in diet.

#SorryButSomeoneHadToSayIt

Okay so that’s one part out of the way, the other reason some people do detoxes is for weight loss or to ‘jump start’ their weight loss journey.

Why you shouldn’t do this…

~Any weight you loose is water most definitely because most of these detox diets and/or kits require a huge caloric deficit. Many of them are liquid based diets or eating mostly veggies. So no foods with real substance. 

~You are freaking your body out with days and days of poor caloric intake. When it gets scared, it does things to compensate and save energy. When your body starts “saving energy”, say bye-bye to any potential for weigh loss. 

~As mentioned in the first point, any weight loss is not something that will stick around. Once you actually begin to eat again, you will just gain the weight back and possibly more depending on the degree of dietary restriction and length of time (ie. how much your body adjusted)

So tell me again how this is helpful for loosing weight?

From what I have seen, it doesn’t help at all. It often just makes you worse off than when you started because many people binge eat after the detox

Over-eating when your body is not adjusting to being starved = weight gain.

My advice: Just don’t do it.

Lastly, because this can’t be all about me ranting, are their studies that actually show some effectiveness or positive outcomes from these detoxes?

Not really. There have been some studies showing some detoxifying benefits of certain types of foods BUT they are done on animals and some studies have been found to have some methodological issues. (Refer to this study)

The study just mentioned also discussed:

~How there have been no studies that have looked into detoxes and weight loss

~Presents a study that shows a potential mechanism for preventing weight loss due to high stress of a low calorie detox diet. 

~Detox diets, whether food/liquid or supplement based, are DANGEROUS! Overdosing on the supplements and severe caloric restriction have major negative consequences

Another study looked at 3 types of detoxes and highlighted some interesting things:

~Main motivators

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~There is no data that shows the efficacy of detoxes

~Detoxes should not be attempted by everyone. If you are already sick, you definitely SHOULD NOT attempt these stupid things because they are going to cause more stress on the body. 

…..

So to bring this post to a close, I will ask that if there is no evidence regarding benefits and/or potential negative consequences of these detoxes PLUS they are unpleasant to do, why even do them in the first place?

As proposed in the first study, what we should be focusing on is the reasoning behind WHY people want to do these. I personally believe that a big reason for most is weight loss and I’m going  to be blunt and say that weight loss does not come from a quick fix. Dietary and lifestyle changes are needed and people need to accept that. No it’s not easy, but that’s just the way it is. If we just ate more so the way our previous generations ate (less processed/fast/convenience foods and actually had proper meal times) I don’t think we would be struggling as much as we are with obesity.

Just my two cents. 

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Nuff said.

Have a great Friday night my friends!

-Chelsea


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50g Of Protein?!?…Thinking Out Loud

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

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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!

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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!

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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.

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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!!

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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…

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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.

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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.

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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…

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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!

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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


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How Erotic…Fitness Friday 15

Yes fitness can be quite erotic….Well most people think so.

Anyone else see the hashtag #TryAgainChad? So not only did Mr. Potential Bachelor show just how much of a douchebag he was by letting this lil tweet slip, he also started a tweet storm of females posting pictures of their best flexin.

Show off your fine, confident and strong selves ladies!

Now, to be clear, I am no feminist and I’m not going to call him out for being sexist or anything like that, but this is just plain rude and offensive. To both sexes! How highly you must think of yourself to make such a call. Of course, he does proclaim himself to be an asshole so this was probably just some stint to see what reaction he could get as he didn’t seem to respond back to all the follow-up posts, or the fact that this backlash actually caught the attention of buzzfeed and got it’s own article.

I am of the opinion that no matter how much of an asshole you are trying to be (because apparently that is desirable…?), there should be some limits. In a world where Bachelor/Bachelorette is overly hyped by all the young girls and where body image is a problem, why exactly would you post something that attacks females trying to become stronger and more independent versions of themselves?

Let alone to say that someone shouldn’t do some activity that makes them feel better about themselves because they are not portraying your ‘ideal’ body frame…whatever the hell that is.

Since when is strong unattractive?

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Anywho, he’s a douche. We have made that conclusion. What I really want to speak on was the response to his tweet and a growing problem that I see in the fitness industry. You see, although I praise all of the female empowerment going on about how being strong is beautiful, I didn’t appreciate the fact that my twitter feed was filled with half naked girls showing off their booty gains.

Was that really necessary ladies? Did that prove the point that strength is sexy?

I didn’t think so.

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This is strong and beautiful to me, but who am I to say what is attractive…

So that brings me into my rant…

Overly Sexualized Women = Fitness

Again, I’m not a feminist fighting against the objectification of women, but I actually get annoyed that the most highly known females in the fitness industry tend to be those who maybe show a lil bit more sex then fitness and strength.

The fitness scene for women is now all about having abs while also having huge (99% of the time fake) boobs, their ass in the camera and some sexual pout on their face.

So this is what you are apparently going to become when you start to lift?

Like legit there are full on raunchy pictures out there on some of the huge fitness IG and FB accounts that would make many older generations do this..

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Their poor fathers…If only they knew.

Do we really need to see a female squatting in a thong and bra to show that squats are great lower body builders? Or how about the female curling the 2.5lb weight and saying how strong is the new sexy eh?

I’m not trying to make a judgement here on the weight! I’m just trying to make a point that often these ladies are showing far less weight then they can actually do just to have something ‘fitness-y’ in the picture.

Many guys may come at me saying I’m just being ‘a girl about it’ and “it is what it is, get over it”, but I really find it sad. Being fit is sexy in itself. Seeing a female squat more then her bodyweight shows how strength is beautiful. An olympic lifting female shows how amazing the athletic body is and how it moves.

Not to mention that the things many of these top fitness females are flaunting to the camera are often fake.. So explain to me how is that is something that can be earned through years of dedication and work on their bodies in the gym?

So I guess what I’m getting at here is that showing off your gains doesn’t mean showing off your assets. Ladies, showing the boys how it’s done and lifting like a boss is sexy enough. You don’t need to strip down to nothing, sit on the edge of the counter and snap a picture of yourself to prove anything. When it comes down to it, those photos have nothing to do with fitness or being strong.

On the contrary, those are really showing your weaker and insecure side if we are being honest here. The needy desire for attention…

You are better then that and have enough self respect to show off your real gains and if that has to be on social media, well then keep it to the achievements because that is what is truly showing beautiful and strong.

I’m sorry I had to interrupt a more education-based post for this rant, but I just felt with the recent uproar that I wanted to address it. Come back next week for something else erotic, but of a more natural variety. And keep yo minds out of the gutter friends, we are talking supplements here 😉

Have a great weekend friends and go lift something heavy!

-Chelsea


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Fad Lifestyles, Gym Newbs…Thinking Out Loud

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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…

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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.

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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.

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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. 

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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.

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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.

 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!

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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.”

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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