Lil Miss Fitness Freak

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


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Sunday Link Love

Hey Friends, Happy Sunday!

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

In other news..

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

So could protein be an aid in better weight management? 

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

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

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

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

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

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

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

Higher fats you say to help heart disease…Hmmm…

Anxiety: Are Nutritional Deficiencies A Common Cause – Mark Sisson

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

if, of course, they actually do something…

Gut Bacteria Tell The Brain What Animals Should Eat

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

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

Stay Single Until You Meet A Guy Like This…

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

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

Oh and of course a solid finisher…

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

#Mush.

And finally to end off this post..

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

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

Hope you had a fabulous Sunday Friends

-Chelsea


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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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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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I’ll Start On Monday…

My new diet starts on Monday

Starting Monday, I will live in the gym

My new body transformation will start on Monday

I will be a better me….

Starting on Monday.

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Happy September 1st friends. New month and this month in particular tends to be associated with the “after-summer fresh new goals” to reach before the new year.

We all see it….Similar to the New Year¬†resolution season, with the return of school comes the new gym go-ers, the new dieters who want to loose all their summer weight plus more by Christmas, and people making plans/goals that surround making a fairly significant change in their¬†life.

This is like a whole month of “I will start on Monday” and unfortunately this mentality often leads to starting changes as of¬†September 1st and ending sometime between September 10th and October 1st. It’s a sad reality, and personally, a mentality that I often just cannot understand.

You see, I am fully supportive of goals. Goals that are something that lead to personal growth and bettering yourself. So yes, goals are great. What I don’t understand is why self-improvement has to be seen as a punishment or something to be delayed to a later date. In this case, after the weekend.

Why wait to better yourself?

I ask myself this question often when someone says that famous phrase to me…

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Here’s how I see it…

1. Your goal is unrealistic

2. Your goal is seen as a punishment

3. Its just not a priority enough

Either way, the chances of them lasting is slim to none. Take the gym as an example, we all dread the gym being packed, but always know that the stampede will clear in a few short weeks.

This is awful to admit because it’s great that¬†people want to become more fit and I welcome those who want to improve upon their health and become stronger versions of themselves, but this is really just observation at it’s finest.¬†

So lets look at the first point. Your goal will NOT be reached if you are looking at something as an “all of nothing” type of deal. I will cut¬†X¬†from my diet forever. I will go to the gym 2 hours a day, EVERYDAY, I will live off of salad…etc, etc. These are NOT realistic or attainable for anyone nor should they be thought to be required for bettering your health. These overly loafty goals are often pushed to Monday because you are wanting to be ‘free’ before you feel that life is going to suck.

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This is why they fail. All-or-nothing goals will never work. Take one thing and change that. Make this a lifestyle by making something manageable.

~I will start by going to the gym 3 times a week

~I will turn out the lights 30 minutes earlier 3 times a week

~I will pack up my own lunch rather then buying out for work/school

So what about #2?

Sometimes people go into making changes because they feel they have to. Got a bad¬†doctors report? The prescription –> get yo ass to the gym and loose 20 pounds. Doctors orders. You may feel the need to do it, but that doesn’t mean you’re gunna like it.

My new life starts on Monday.

Or what about writing that paper you need to get done. You know that sitting down and writing rather then enjoying time with friends sucks, so, push it off until Monday. Not only are you loosing time and probably adding stress to your life (plus loosing sleep), you probably ended up using some of that time doing something mindless because you told yourself you were gunna start later.

Ever done that? You have the time to kill but have already accepted that later start date so you don’t use that spare time effectively?

Instead, do an hour here and there over that weekend in between socializing. That’s not that big of a commitment, you aren’t spending hours in a chair slaving typing away and come Monday, look you have half your paper at least drafted.

When you look at something as a punishment or something that is being forced on you, you won’t want to do it. Nonetheless, how is moving it to a later date making it anything less then what you currently perceive it as? Punishment derived goals also fail because you have set your mind up that you hate this thing and that it is required of you to do. There is no internal driving force for you to want to do it.

Time to change your mindset.

Something may suck but turn it around to something positive. Need to change your lifestyle due to health issues? Make it a challenge to yourself in some way or take it upon yourself to try something new that you may end up loving. Find a recipe that you love and make it more nutrient dense. Work your way up to doing some race or lifting a certain weight. Don’t focus on the required target as if it is something ‘forced on you’ because that will just breed negativity. Instead, tell yourself that this is for you and make it something you want to do for yourself.

The last one is one that really hits most people hard. A certain goal or challenge may be a great learning opportunity or something that would really benefit a person but they just don’t do it.

Why wouldn’t they want to do something that simply makes them a better version of themselves?

It’s not a priority.¬†

Yeah it may be great and all but it’s not important enough to them to make that change. That is a sad reality, but often times this is common and people miss out on a lot of great things and chances.

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So, overall I think that goals are great. They are visions. They are about helping to make yourself the best you can be. They fuel you to push and challenge yourself BUT that is only if you do them and take them seriously.

Ask yourself why wait to do something you want. Why hesitate to make yourself better. Want to make a change? DO IT RIGHT NOW!

…Or you may just let the chance slide on away from you and miss out.

It’s simply your choice.¬†

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Thanks to everyone over at Thinking Out Loud for listening and a big shout out to our lovely hostess Amanda.

Have you every wanted to do something but waited too long to do it?

-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.

gym-help

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

4.Eating Like a Caveman…

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

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Link 

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

Of oat gains!

That’s serious.

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

So yeah….Sorry?

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

Intermittent Fasting

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

No PR’s

No Strength

No Energy

Why make life hard on yourself?

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

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

IIFYM (If It Fits Your Macros)

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

He said something very real..

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

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

In other ranting news…

5.Why Do People Still Hate On Carbs.

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

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

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

Okay rant over. Let me unruffle my feathers…

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

6. Bunny Therapy?

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

cuddle  bunny

OMG I just can’t get over my joy.

…or over that baby bunny. Uh Oh…

7.The Best Compliment.

“You look like you’re an athlete.”

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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


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Fuzzy Females…Thinking Out Loud Thursdays

My friends I¬†haven’t been able to document some of my randomness on zee blog in a while but this week there have just been waaaayyyyy too many things that I have actually put some thought into and some of those need to be shared.

Now some of these things may be slightly controversial and I’m not trying to come off as judgemental as, remember, these are my own thoughts. Please don’t get mad with me as I’m just¬†sharing my honest thoughts. I enjoy being open with you all and I hope to start some discussion or maybe just some pondering in your own minds if you’re not ready to jump into the comments section yet.

Thanks to Amanda for the link-up!

1. My Love Goes Out To France.

How much can one place take? Attacked on a national holiday, I cannot begin to understand. My support and love goes out everyone affected. I’m sorry that you have to experience this at all, let alone AGAIN in such a short time span.

2. Hairy Canary…

Okay, so I saw this whole female empowerment movement not too long ago on Facebook discussing how it was unfair that women should be “forced” to shave. Instead, women should be allowed to bare it all….

Fuzzy Pits.

Hairy Legs.

Chin Whiskers?

Then it quieted down. I thought okay, maybe that was a blip of insanity (before you jump all over me, wait until I get to my reasoning..) but nope, it’s back again.

I can’t say I support¬†the whole Cave Woman thing. Sorry ladies.

hairy

If someone were to ask me why I think women should shave I would answer simply with…

“I would feel gross and self-conscious with hair here, there and everywhere”

Notice the use of the word “I”…

I’m not saying that I think every woman SHOULD BE FORCED to shave away her beloved hair if she chooses not to. Go right on ahead and show off an armpit bush if you so choose but I¬†cannot say that I wouldn’t have an automatic feeling of ickness if I saw it.

Sorry I’m just being honest here.

Yes our society has formed the standard¬†that women don’t have hair and must get rid of it if they do. I know this, I was a psych student after all. So I know the power of social media on our own views and attitudes. I just really don’t like it on myself and just cannot stop the immediate uncomfortableness when it has gotten out of hand on a female.

I’m not talking about peach fuzz or “oops forgot to shave on morning” stubble here, I’m talking like long-ass hair¬†mmmkay just so we are on the same page.¬†

To defend myself, I will say that I’m really not sexist on this topic. I don’t like it on either sex.

Yes. For guys, I don’t like chest hair, stomach hair, arm pit hair that looks like an afro and long back hair. Sorry I just don’t.

Think of the sweat and stank that builds up in there. Ewww. 

To think of not shaving my under arms then wearing a tank just plain grosses me out so therefore…

Team Dare to be Bare.

3. Love Who You Are

I have mentioned her time and time again in my blog but she deserves yet another shoutout for this video in particular. Em Dunc is quite the inspiration and I just love listening to her motivationals.

This one really stuck out to me because it’s about loving your confidence (and other qualities in general) and not being ashamed of it.

I have been very open with how proud I am at how far I have come with my confidence but these days sometimes I feel almost¬†sorry for my confidence. It sounds silly but sometimes you get certain reactions from people who maybe aren’t at the same level of confidence as you are and you start to feel as if you need to tone it down for their sake.¬†Or even worse, feel self-conscious about it!

Emily is so right when she talks about being unapologetic for who she is. She is confident and should never feel bad for it or feel she comes off too strong. That is who she is and if people cannot handle that or appreciate that strength, then they can move along.

I shouldn’t have to tone my personality down for anyone because those who care and love me will¬†appreciate those things about me.

They are strengths not weaknesses. 

3. Gotta Catch’em All…

Is anyone else saddened by the fact that Pokemon Go is getting praise for getting kids active?

Pokemon Go hands on

We have stooped to a new low that we need video games to get kids off their asses and away from the TV and computers.

No, kids don’t want to play sports anymore. I have the best memories of playing lava land and grounders and staying out as long as we could to play tennis in the dark with the glow in the dark tennis balls and now, kids don’t even want to go outside.

This was only 15 years ago…

Oh times have changed and I would say for the worst.

Also, its not just the kids. Adults are hooked on this crap too and apparently causing accidents and even dying because of this game.

We have officially lost our minds.

5. Oatlicious?

So guys guess who’s proats are going for profits these days?

this girl

Aww yeah. Even if it’s only for like 2 people, it’s a start and hey I like to bake/cook so why not if they enjoy them enough to pay me for them.

Oh the possibilities.

Many thanks to my friend who actually thought my food was more then decent to chat them up to some co-workers. You the real MVP ūüėÄ

What should my new home bakery be called? HA. 

Anyways, tis late now and I’m going to try to relax while listening to the drunk hooligans outside my window in the rain.

#StudentHousingLiving

Hope I got some thinking stirring and if I did, talk up a storm in the comments!

-Chelsea