Lil Miss Fitness Freak

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


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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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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


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That Mercury…

Yesterday was just not my day friends. My housemate blamed the planets but I dunno, I think the world just had it out for me.

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This week has been a bit on the stressful side…

Remember how I was complaining how this restaurant management course was taking over my life. This has been shown over the last few days as we came up to our “Second Conference” this morning/afternoon which was testing out the entrees for our restaurant, today. We basically had to come up with our theme for our restaurant day (when we basically act as managers and run the place….no pressure), 2 main entrees, drink, dessert and soup. We also had to cost and standardize our recipes which requires strict weighing of absolutely everything and figuring out serving sizes, costs and presentations.

The writing up of all of that and having to run around campus like a crazy person for like 12 hours a day (I’m not kidding either) is leaving me kind of exhausted to say the least.

The conference itself went well this morning as he liked our recipes. He made a few tweaks and, as usual, it was a lot more laid back then what we had been prepped for but the point is that it’s done.

Tomorrow I have gym early then a clinical lab where I have to needle myself to see what it’s like to be a diabetic (ie. glucose testing) then meet up with my partner for my counselling class to work on a proposal due Friday. Thursday is normally like my beginning of the weekend BUT NOOOOO I have to meet up with my restaurant group AGAIN (love these girls I really do, but I would like to be able to cross other things off my to-do list if possible…) to work on Assignment 1 (costing) that is due in our lab on Tuesday. That lab also happens to be our restaurants ‘soft opening’ and we all have roles to play. I’m a waitress, so this should be interesting…

Anyways, so back to my “mercury was taunting me” night.

If you were filming me last night it would have been quite the mind clusterfu** followed by some random adventures that my housemates and I endured because…well life hated me last night. 

So here was my day…

Hit glutes and hams in the morning.

…then I proceeded to grab my tea and go to my counselling lecture….then run over to my counselling lab…then run half was across campus to the restaurant to do the meeting for the Front Of House managers ONLY -_-

Everyone else got the day off our normal lecture…see taunting me…

Please also note that fact that he posted this meeting during the day….Thanks.

Leave campus at 6:10pm ready to eat my own face.

Stop into Metro to pick up the food I had to prep for the next days food presentation (the 2nd conference we did today)….yes you read that right…I had to buy the ingredients for my prof to eat… How is that fair for us poor students?

Stomach has officially eaten itself because I don’t feel it anymore.

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Home. Shower. EAT EAT EAT. Mmmm elk steak…

Start to make recipes…of all the spices I have in my spice rack the ONE dried herb I need is empty. I really don’t have time for this….

NOTE that I needed to make these + weigh it and send it to my group by 9:30ish

Rita, oh lovely Rita said she would run over to get me paprika. Life saver.

She leaves and about 2 minutes later our microwave dies as I’m steaming the potatoes I need.

FOR REAL?!?!

I unplugged it and plugged it back into another plug that was working for our toaster oven and nope…it’s dead. Perfect.

Emily who had just gotten out of the shower decides we should run to Canadian Tire to buy another one and they are open for another 30 minutesI really don’t have time for this…

We go over, buy the microwave, steal a cart and fly our way home. Rita and Emily return the cart while I was going to put the new microwave in place and what do I see staring me in the face…

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Gotcha…

It’s alive! This stupid demon microwave is alive!!?!?! Insert words I’m not proud of…

Take a deep breath, call Em and we laugh about it so I might not explode myself. Okay I’m calm.

Make my food. Standardize my recipes. Send them off a lil later but omg I’m done.

What a day…

So ready to relax…

Flick on my bedroom light…

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Yeah…

YEAH!

I think it took me a minute to process because I literally just wanted to bang my head on my wall at this point.

Sure why not, just add to my misery.

This is when adventure numba 2 happened as we have super high ceilings.

How many short girls does it take to change a light bulb…

Picture Rita standing on a footstool which is on a barstool, balanced by Em and as she changes my lightbulb.

Game faces I swear.

We have light!!!

And thankfully, I guess the planets decided they had enough fun with me for the night and let my exhausted self pass out for the night without any further irritations.

Tuesday Rants

Thanks for listening and hopefully you could get a lil entertainment from my suffering.

Do you have those days where you just feel like that meme where the guy is flipping over his desk and leaving?

-Chelsea


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Be A Rule Breaker

Are you a rebel?

No?

It’s okay me neither…

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Goodey-two-shoes 4 lyfe.

Despite the fact that breaking rules in general makes me all kinds sweaty, there are some rules that I think need to be broken.

The rules that have been propagated by society that are completely and utterly stupid yet followed because they have just never been questioned Or we are too scared to stray from OR people tell us they are to be followed (but fail to give you evidence why…)

So go ahead, be a rebel.

Your punishment for committing such a crime?

You will be happier. and feel less held back by the false lies society tries to feed you.

1. Eating at night is bad and will make you fat.

One of the biggest misconceptions I hear.

“I really need to stop snacking at night…it’s making me fat.”

Does your body have a watch?

Apparently it does and apparently once 6 pm rolls around, anything you put in your mouth is turned to fat.

Wrongooooo

2. Fat makes you fat.

No and no. I think we are starting to get past this…slowly..too slowly, but it’s a start. Anyways, eating fat is required for your heath. Plain and simple. Fat is needed for your hormones, your brain, your organs, the list goes on. Yes fat has more energy (ie. calories) per gram then protein and carbohydrates, but that doesn’t automatically mean that each gram of fat you eat sticks to your body as fat deposits.

REBEL! Ignore the ‘fat-free’ everything trend and eat yo fats because they not only make you healthy but they taste delicious too.

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It seems like the pendulum has swung the other way these days and now carbs seem to be taking a hit. Similar to above, a given nutrient doesn’t make you fat. Instead, going over on your overall nutrient intake leads to weight gain. Calories in, calories out folks! Easy as that. Carbs can make you feel more heavy and perhaps bloated because they carry a lot of water along with them, so for every gram of carbohydrate you eat, you are also inviting in an equal amount (approximately) of water. Let me be clear though, water weight does not equal fat weight. Keep those separate. 

Take a look at WHAT and HOW MUCH you are eating before you start judging it’s building blocks.

3. Drink 8 glasses of water per day.

No if’s, ands or buts.

Wrong.

I’m not saying you don’t have to drink water…

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….you do… because water is kinda sorta important for life.

Instead, I’m saying that there is no set value of water needed for everyone. Some need more, some need less.

Males need more then women.

The larger a person is, the more water they need.

The more food you eat, the more water you need.

The more muscle you have, the more water you need.

Etc, Etc, Etc.

Other things that fall under this category

~Sleep

~Calories

4. The more the merrier

This can be related to a number of things…

When you were in high school, we all were self conscious of the number of friends we had…

The thing that costs the most is obviously better…

Working out for 3 hours vs. 2 means your workout was better…

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We always think more is better but I think as we get older and come to find ourselves more, we learn to appreciate the saying:

Quality over quantity

It kind of hits the nail on the head.

 5. Lifting weights makes you look bulky.

Sorry this one is like that radio song that gets way overplayed and you just don’t want to hear about it anymore

BUT I HAVE TO SAY IT BECAUSE SO MANY STILL BELIEVE IT.

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My friends. My female friends. You do not possess the hormones (i.e. the amount of testosterone or release enough growth hormones, etc), possess the appetite or possess the body frame to get bulky.

Do you know how hard it actually is for a MAN, yes a man, to put on size?…naturally that is.

A crap ton of food.

A great workout program.

And a whole lot of consistency.

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Disclaimer: I understand that newbie gains happen. When you first start lifting, you can see increases in mass and strength pretty much regardless of what you do in the gym and what you eat but this is simply due to the basic idea that it’s new stimulation. You are starting from nothing, so the gains you will see will be much greater then those seen in a more experienced individual. 

I have had females shoot back at me with:

No for real, I actually do get bulky and I don’t like it.

You do realize that muscle is more compact then fat mass? That should be a first clue that building lean muscle mass leads to a leaner looking frame.

Aside from lifting, there is also the major component which is diet.

80/20 my friends. 80% of what you look like is your diet.

So tell me again how a mere 20% is enough to turn you into a raging hulk?

You want to look more womanly? Build some curves with weights. Lean, sexy and STRONG curves.
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6. Fat free is best

Piggy-Backin on a previous one, but I had a specific example in mind

Dairy this is me lookin at you!

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Most of us have gotten over a number of these but I find that dairy is the exception mostly. As a specific example, everyone still seem to stick to those 0% yogurts.

Why?

Because a lil single serving of tub of yogurt is going to save you umpteen thousand calories?

Because 0% is just what everyone buys?

Think about it this way…

How does fat free cheese look to you? How does it taste?

…shiny, plastic and tastes like the latter too. 

Have you actually ever had full fat yogurt?

Keeping the fat in yogurt has so many benefits other than the fact that it’s much more satisfying (that creaminess!)

~Better digested. Did you know that full fat yogurt has less lactose in it?

~Those probiotics are naturally still there rather then having to add them back in

~Ditto for the fat soluble vitamins like Vitamin D

~They don’t have to add gums and buttloads of sugar to it to make up for the loss of the fat.

Do rebel against the norm and go get yourself the fattier stuff and you will be amazed the different in how you feel eating it.

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More delicious, keeps you fuller longer and won’t make your tummy hurt.

7. Fresh is always better.

Not always the case.

Frozen food tend to get the evil, disapproving eyes of many as people just automatically assume they are processed or they are crappy quality or they are for people who cannot afford fresh.

Truth is that many frozen vegetables and fruits actually contain more vitamins and minerals then their fresh counterparts.

…That is, by the time said fresh relatives grace your plates.

You see, aging means that nutrients are being lost. If a piece of fruit is picked and then has to be shipped to the stores and then bought and then sits in the fridge and THEN FINALLY is eaten, how much of it’s original nutrient profile do you think is still in tact?

Compare this to frozen which are picked then almost immediately flash frozen to halt the ripening process.

See, frozen may indeed hold more nutrition then fresh.

It’s just a perk that often times they are cheaper overall because it’s like buying in bulk.

So go ahead and eat your ‘poor person’ frozen veggies and smirk at the fact that you’re keeping more of your monnies while getting more of your nutrients.

8. Taking care of yourself means you’re selfish.

Our culture here in ‘Merica is individualistic. Basically we will fight, claw and climb our way to the top and conflict with others doesn’t seem to phase us. We are bred and socialized to do this.

On the other extreme though are the many people who are afraid to do things that make THEM, just them, happy. It is assumed that by doing something for yourself and having no other person’s interests in mind is selfish and those thoughts make you a bad person.

Why is that?

Well lets take a look shall we.

You go to the gym because it makes you feel happy and your partner tells you you go too much and they never see you. You’re selfish.

You choose to eat something other then the group and you’re told you’re being picky and should just eat what everyone else is eating.

When saying no to help someone else when you’re already swamped means you should be ashamed of yourself.

Remember you’re a human being. You’re not a robot with no wants and desires of your own. You work at your most optimal when you are happy so don’t ever feel bad for taking you time. Be the best version of you and then you can be the best version to help others.

This is not being selfish. You’re a person too and you deserve to be happy too.

Well that was kind of random, but I just had a spark of inspiration (ie. rant-age) to take care of and well this was the result. I hope you enjoyed.

Dropping into the Thinking Out Loud party with my rule breaking self. Thanks Amanda for the hook up!

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What other common ‘myths’ are there that I missed.

What was the last thing you did just for you? I decided to go home just because I wanted to.

-Chelsea


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Motivation Mondays

My Friends,

This is something that makes me quite sad

Screen shot 2015-07-20 at 9.55.25 PMMore so, it makes me angry.

This video (click the picture to go to the link) went viral and I found it on Facebook and I just had to comment on it. Have you seen it?

I have said before that our society is toxic. It seems that people will always have something negative to say about others. This reality is something that is unsettling to me.

This though…

Takes it to a whole other level.

The internet is a place where people can hide, be trolls and just be plain awful to others without repercussion.

Why do we have to use a tool that has so much potential for good things for things that are just so wrong.

Now, I’m not here to preach about the misuse of the internet…

Instead, I’m wanting to comment about the fact that, as I said, people will always have something negative to say about someone else.

Especially when it comes to appearance related things.

You wear too much make-up.

Gah don’t you think you should ‘have your face on’ before you leave the house?

See, people are confusing.

This video is honestly disturbing though. People calling her ugly and making snide comments about the fact that she suffers with acne. BUT when a make-up team comes in and basically plops a movie-ready amount of make-up on her face, she is now deemed flawless.

This is what leads to this..

IMG_7953Is that what we are looking to do?

Are we looking to have young girls feel the need to cover their beautiful youthfulness so early because that is what is right? To fear ever getting one single pimple because apparently the world will turn their backs on them.

Do we want to be in a world where everyone is always self-conscious and chasing after something that is not real?

I would certainly hope not.

So in response to this video and because I was so haunted by it that I really didn’t know what to say (shocker), or rather, how to say the storm of thoughts in my mind in a proper manner, I took my own MAKE-UP LESS selfie…IMG_7935And, yes, I have my own insecurities about myself, I want to motivate and challenge you all to turn those into positives.

Yes I am self-conscious right now because I’m too thin BUT I’m working on it and am happy to say that although it may be at turtle speed, I’m heading in the right direction

Yes, I have dark circles under my eyes but hey my eyes sparkle when I smile so since I smile so much no one will notice.

Yes I have a pimple on my cheek that has taken up residence for like 2 weeks now (thanks mother nature…) but hey it’s way bigger in my own eyes then anyone else and why should I care if someone else sees that my skin isn’t picture perfect. No one’s skin is.

Basically I want to tell you all that you are beautiful. More importantly then the outside though is the fact that you are beautiful on the inside and that is what shines through when people interact with you. I hate the fact that others can be so cruel and dictate how we feel about ourselves. That needs to stop. Pronto!

I am me and you are you. No one looks like the airbrushed cover models and no one ever will. Nature created us differently to keep things interesting and that is how it should be. We are not mannequins.

Remember to always focus on what is inside and when you come to the conclusion that you are a wonderful, smart, talented and happy individual who does amazing things, those negative things that people say to you (because of their own insecurities) will simply not phase you in the slightest.

Happy Monday my beauties.

So tell me, what are 3 things about yourself that you may have felt negatively about in your past but now see their beauty?

-Chelsea