Lil Miss Fitness Freak

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


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Know Your Influence TOL

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

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

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

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

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

You’re not gaining

I see no difference

You’re not working hard

You don’t want to get better.

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

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

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

No.

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

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

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

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

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

……

Turn that on the other side…

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

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

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

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

People ask me what to do with certain things.

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

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

I have helped some people

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

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

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

It hurts and frustrates me when..

People say they want something but don’t do it

They don’t give 100% to something

They don’t own up to things

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

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

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

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

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

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

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… and than attempting to understand my splatters.

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Overall take home point:

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

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-Chelsea


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Emotionally Numb..TOL

Are you one of those people who knows something big is happening soon but don’t really feel it until the day of?

When that day comes, its like a bomb exploded instead of being a slow burning flame that will quietly simmer and then just fizzle out.

Sound dramatic?

As my undergrad comes to a close (2nd one, yay for year 7 of post-highschool schooling…) I have been pondering a lot of things lately, yet I feel almost unattached to the emotions I feel they should be associated with.

…maybe that is my first problem…overthinking..

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I’m leaving my housemates. I know I’m going to cry the day of, I know it. I love these two girls and for now I just think that them leaving hasn’t hit me yet. I swear I have feelings..

I’m moving in with new housemates. I have met one of them and she’s so sweet and just like me in the sense that she appears to me like an ‘older soul’ and one who gets stuff done and is a respective and responsible person.

I have to go back home and work inside all summer long. I think this is the one that I have been the most vocal about. My job last summer was a dream. I spend my days outside, I did my research at night and I was the most relaxed I had ever been I felt. this was a true blessing because I was sick (Read: infested without knowing it) at the time and although I was struggling with it, I don’t know how bad it would have gotten if I hadn’t have been so free and care-free.

I’m having to leave my second family (my gym fam) for the whole summer because I have to go home. This may seem silly to many of you, but I feel a certain ‘place’ there. I’m known and I just feel at home there. My friends are there. Friends who share my interests and can gab for days about all the things I love. My people live and breathe there just like me. It may only be for 4 months, but its just another thing I’m leaving…

My Masters is apparently going to be a crazy time. From placements to my masters, I have so much to do in a whole 3 semesters and I weirdly feel calm. I’m excited for my placements but I know that so much change is about to occur and at this point and ‘calmness’ I don’t know how the initial days are going to fare with such a change to my normal scheduling.

….After my Masters, life hits you like a bag of bricks….

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Should I think about where I want to live as an adult?

How am I going to afford a place to live when I’m done. I’m not going back home right? I can’t, I just can’t. But a place…On my own…Am I ready for that? Can I even think about affording that?

I don’t even know how to do my own taxes for gods sake!

And all I have to say for myself at the moment is I feel nothing. I’m not sad. I’m not worried and I’m not (consciously at least) anxious about it.

That in itself makes me worried because when it all hits me, I don’t know how I’m going to react. That is a lot of change. And I, mentally and physically (heres pointing at your stomach of hell), don’t do well with change.

How do I prepare if I feel nothing?

Am I somehow able to suppress all feelings because I’m overwhelmed with all the change that is imminent? 

I dunno.

I guess for now I need to just continue to focus on my exams and when two weeks from now comes up and I’m hugging my housemates and saying goodbye, I will just have to accept what happens is what I need to have happen. There is no planning that can be done, just let the feels be feels.

On a side note, I really want a dog. Like I’m not kidding guys, I really want one. Enough so that stuffed animals have become appealing to me in large ways.

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That nose freckle is shining bright..

I have this emptiness (which I think is a want for a romantic relationship…) that I need to fill with something and as much as I love my new Chester, this void is still burning deeper, but I suppose that is not in my control either. There is a time and a place for being single, growing and self-loving. I have done that. Why is it that when you are finally feeling confident in yourself and what you deserve AND you are ready and wanting to give yourself and your love to someone else that there is nothing to be found?

Le sigh. I digress…

Guess it also doesn’t help my mood that my stomach is being a terror with my exams…despite said feelings of nothingness. What else is new. Are you almost healed yet…?

To conclude I just want to say that no I’m not sad or anything like that, I’m a very happy person, these are just some thoughts rolling through my forever active mind and I think I’m simply suppressing feelings at the moment. Please don’t think I’m depressed or anything as that is far from true. 

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How do you respond to major life changes?

Do you feel ready to take on the world after your education?

Thanks to Amanda and her link-up party for my thoughts to dance in.

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-Chelsea


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From The Eyes Of A PT… Fitness Friday 34

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

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

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

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

Having clients do their cardio warmups during your session.

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

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

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

Not paying attention to clients

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

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

Which brings me to another annoyance…

Trainers who allow for CRAPTASTIC form to continue.

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

Them telling others to do it ‘their’ way

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

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

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Be patient. Take your time. Teach!

Socializing too much.

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

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Nutrition advice…

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

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

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

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

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

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Fitness Nutrition

Still on nutrition…

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

Wow more money from your pocket to the gym…

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

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

Sticking to the same things.

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

ZZZZZzzzz…

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

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

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

Cookie Cutter Plans.

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

How is that going to help them?

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

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

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

Bad experiences with a PT?

-Chelsea


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Now We Wait…Thinking Out Loud

Guys.

HOLD UP!

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I’m done.

I AM DONE MY APPLICATIONS!

OMG party party!

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Such a relief to be done with all of that and now it’s time to wait. At this point, I’m not very anxious about the answers yet because I’m too busy relishing in the fact that my brain has more empty space to use for something else now.

You would think I would be sleeping soundly now…

Sleep brain, sleep…

Don’t you hate when you are all prepped to go to bed early cuz you have an early wakeup and your brain is just like…

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Hello 4 hours of sleep and a full day of classes + gym + night class. Le sigh

This is not helping with healing brain. Don’t you get that…

Maybe my insomnia is because ..

I have no idea where my life is going now…

Where will I be in 6 months?

What if I don’t get in…what am I going to do?

What if I get more than one of my top choices (ha thats positive thinking), what will I choose?

Gah so many questions and makes me feel like I’m in limbo.

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I really don’t like not knowing things. I’m a type A personality and like to be in control 24/7 so having no idea where I’m even going to be living in the next few months drives me crazy.

I just signed off my house a week ago. Like guys, I’m practically homeless!

……

Anyways enough about life, what other things caught my attention recently

Wait for it, controversy ahead…

Saw this video this morning and thought it would be a good discussion piece. I’m not trying to push my views on anyone, but I thought this was a good side of the argument to share.

Case in point, cows milk is technically for baby cows. The hormones, the proteins, the nutrients, its for growing a cow…

…not a human.

So in the long term, does this have an effect on us? Who knows (the doctor seems to think so…), but when you think about it, it’s kinda weird. Also, technically, is there anything super important about milk other than calories perhaps? You may argue calcium BUT there’s controversy about that too soo… yeah.

Thoughts?

Who’s bright idea was it to start drink from cow boobs anyways?

Glute gains…

Can I also say why computers and phones still don’t understand what a ‘glute’ is. It gets autocorrected to flute or apparently gluten..

I cannot wait to watch this video

I love Jeff Nippard’s informational videos and this one is on GLUTES! Perfect for pre-leg day tomorrow.

Speaking of my training …

Hopefully I will be kind to myself tomorrow as I anticipate I won’t hit my normal numbers due to still getting over this detox. Can’t say I haven’t gotten a bit frustrated over this week because I get more winded and am overall just more tired.

On top of the fact that I’m so bloated and gassy that I feel like a sausage…

..a few more days…a few more days..

I felt hunger for a moment today. Thats a start.

Try these muffins!

Almond flour is mad expensive but trust, everyone said these were the best muffins I ever brought into the gym and my housemates didn’t want me to take them from them..

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Wish I could take credit for the recipe but, alas, I cannot. I did do one switch, which was to use half molasses (more gingerbread-y) and half honey.

But trust trust trust, my family at the gym is saying they will buy me almond flour just so I will bring these back to them. They are that good and completely flourless, only a few tbsp of natural sugars and good healthy fats.

Anyone else truly adore the smell of gingerbread?

Also, these cookies…

I did alter these slightly by de-veganizing it by using eggs, used 2 tbsp molasses for the maple syrup (didn’t have any) and only a few tbsp of coconut sugar..

Next recipe I want to try is these..

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So easy. So little ingredients and how pretty are they!

…we shall see if mine look anything like that…

I been hearing so much good from this book…

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I’m not a reader but I have such an urge to get my hands on this one.

I’m on such a motivational and inspirational kick right now and I think this book (even though its apparently poetry..) would be right up my alley.

And finally to finish off with this lil quotation..

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Always be a light. That is all.

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

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-Chelsea


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Friday Fitness Fives…Fitness Friday 30

Before we begin, let me just link you to my excitement of the day. I literally almost cried. I was so proud of myself. That was a big EF you to all my body and health struggles this year.

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Anywho, onto the main topic..

Fitness Friday! 

Wow number 30 friends! I hope you enjoy this random survey I decided to do for todays topic.

5 Fitness Myths That are not the obvious…lifting makes you bulky…

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  1. You don’t need to pile on massive amounts of weight to put on muscle mass. This is really not beneficial as that makes your cut harder/longer and probably your muscle losses greater.
  2. Not all squats look the same. Don’t look at someones squat and tell them they are doing it wrong if they are more forward than you are. Bodies are different and that means that lifts are going to look different.
  3. More is not better. Doing squats on a boss ball to hit your legs and your core and your balance, etc, etc is not better. You are not able to give your all to any one of those components and probably not really doing much as a result.
  4. Heavier is not always better. Yes, lifting heavy is great and progressing forward is part of getting stronger, but if you start doing half the lift as a result of upping the weight than you are not benefiting optimally from it. Form than weight ALWAYS
  5. Not everyone is made for the stage. Just because you’re into fitness doesn’t mean you have to compete. Competing is a special thing that not everyone is good for. Dieting, genetics, dealing with body image issues and having a goal at the end for yourself not for a win are all parts that torture people during prep. Really think about it before you go into it.

5 Body Parts We Tend Forget About But Shouldn’t…

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  1. Rear Delts –> Required for a fully defined and balanced shoulder.
  2. Core –> Not really forgotten, more like purposely ignored because most hate core work. This will help you with all your compounds friends because all lifts start with a strong core.
  3. Glutes –> Guys this is looking at you because you know that girls don’t have an issue with this part. Strong glutes help with a ton of lower body movements. Do them.
  4. Chest –> Turning those looks back on you ladies. Benching is so empowering and if you train one body part, don’t neglect others. You won’t loose your boobs from benching (that is overall fat loss) and you won’t randomly sprout pecs…
  5. Heart/Lungs –> Yes, these are muscles you aren’t supposed to forget about. Again, females tend to overdo this, but many guys go into bulk season and completely stop any form of cardio. It’s not just about aesthetics friends.

5 Workout Gift Ideas

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  1. Hip Circle–> do it for them glutes!
  2. Bands –> also great for glute activation and low impact stimulation. You can use bands and recover quickly and not really interfere with weight training while they still activate and get some blood flowing into the glutes.
  3. Foam Roller –> They may hate you while they are rollin, but they will come around when they see the benefits of adding daily rolling into their routine.
  4. Massage Gift Certificate–> What I would give for a massage…
  5. For the Guys–> A solid pair of straps. This could totally be a for a girl as well, but was trying to come up with something appealing for a guy..

5 Cool Fitness Circuits

5 Favourite New Exercises

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  1. Rack Pulls. Back day has never been so exciting. These are so satisfying and a core killer as well.
  2. Squats. It’s a love-hate thing. I’m so driven to get my numbers up that I really want to squat, but do I truly love squatting when I’m doing it…
  3. Sumo Deadlifts. I have mentioned before that deadlifts are one of my weakest lifts. Damn hammies. I began to do sumos a few months back for my glutes but than stopped for a bit to switch over traditional as I thought that felt more comfortable (sumos were hurting my knees). BUT I came back because I’m stubborn and hate to say I don’t do something. Tweaked my foot position (I can’t have my feet pointed on an angle, they have to be straight) and voila, much better.
  4. Barbell Hip Thrusters. I was doing these on the leg extension machine for a while because I felt like I got a better feel that way and I was annoyed whenever I had to set it all up. Guys, these are worth the set up and practice if you want to build them glutes and the first time I went back to barbell I got up to 125lbs. #Shocker
  5. Plank Side-To-Sides. These are just fun. Even my housemates like them.

5 Favourite Foods That Are Stereotypical GymRat

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  1. Rice Cakes. These are my love. Recently, all main-chain grocery stores in Guelph were not receiving ANY of my rice cakes and I didn’t know what I was gunna do. Dramatic eh? But because of my dietary restrictions right now, these are a major carb staple for me. I eat pretty much half a bag every day… #GimmeAllTheCarbs
  2. Peanut Butter. Duh! Natural obviously and #TeamCrunchy
  3. Cream of Rice. This used to be oats, but after my parasite treatment my oats tried to kill me (too much fiber for my poor tummy) so COR it was. I missed the texture of oats at first, but now I really like it.
  4. Whey. Diesel all the way. Lactose and all things chemical and sugar free. Plus amazing flavours! Favourite flavour is the peanut butter chocolate OR the salted caramel
  5. Egg Whites. We all love our fat free egg whites. So versatile and you can than add whatever you want to them. Sorry I just can’t get on the sweet egg train. Yuck.

5 Favourite Fitness Juuu-Tubers

These are always changing, with some exceptions, but here’s my list of top tuber’s

  1. Amanda Bucci –> Just entertaining to watch. She offers lots of advice, is straight up about everything and is consistent with her quality and material.
  2. Taylor Chamberlain–> Lots of tips and tricks and I love her positive and happy personality.
  3. Emily Duncan–> Love her perspectives and thoughts on life. She gives great fitness tips and her videos offer great variety.
  4. Valentina Esteban–> Cannucks say Hhhheeey. I love her perspective on just about everything. Think positive, follow your dreams and work towards your goals even if they are hard at times. Stay objective.
  5. Jeff Nippard –> hello science backed training advice and his video quality is amazing! It’s interesting how he’s serious but so entertaining at the same time.

I hope you enjoyed these 5 fitness lists. What is a fitness related 5 list for you? 5 songs? 5 Foods?

Christmas Eve is tomorrow.. are you ready?

-Chelsea

 


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Can Obesity Be Healthy?…Fitness Friday 27

My friends I have something I need to say…

I squatted 140lbs today. One hundred and forty freakin pounds. Thats a whole 1.7 times my body weight. I was on a high all day.

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Oh and I didn’t just hit one, I hit 4 reps. Bam. Okay I’m stepping off my ego boost pedestal now.

On to the topic at hand…

Fitness Friday

Today will be more of a discussion as a recent lecture sparked a lil something in me. Rather it was interesting but it irked me..

Do you believe that there is such a thing as healthy obesity?

During my lecture I was given studies and studies showing a few pieces of evidence that just showed that just because you’re obese, it doesn’t always mean you are unhealthy

~There are some obese individuals who do not show the markers that are perceived as risks for CVD.

~Metabolically healthy obese (MHO) have a different body composition than those who are categorized as unhealthy. Specifically, differences in adipose tissues were found; more visceral and total abdominal adipose tissue in unhealthy. 

~Less inflammatory factors in visceral adipose tissue of MHO, which plays a role in insulin resistance. 

So with these things in mind….Do you think these MHO should be considered healthy? Should we then say they don’t need to loose weight because, technically, they are not showing markers for acute or chronic disease?

What do you think?

Personally I say no.

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Here’s my take:

~Obesity should never been seen as healthy. I don’t care if they don’t have markers now, excessive amounts of adipose is just not supposed to be there. How is that adaptive? If it’s not adaptive, it wouldn’t be what the body evolved to include. Think about it, even muscle becomes maladaptive at a point. This is why we have a limit to how much muscle we can naturally put on. Your body cannot run if you’re 300lb. Your heart has to work harder when you have excess weight. How is that healthy when that fat is not actually needed or beneficial to your health?

~Taking a cue from that last statement, an extra 100lbs of fat is not beneficial to your health, in fact it just adds more weight and more wear and tear on your body.

~These studies are shorter term. So yes, perhaps these individuals have less inflammation now, but what about in a decade? What about their CVD risks than?

So to conclude, from an evolutionary standpoint, our bodies are meant to be limber enough to run. Being obese means you are less efficient at this action. No, we aren’t still running away from predators, but that doesn’t mean our bodies don’t still ‘think’ the same thing. I don’t believe we will ever evolve to a point where having more fat than is needed will be adaptive.

If you really wanted to argue with this, you could MAYBE say that being slightly overweight could be considered okay because 1. our methods of measuring and comparing to standards may not always be the best and 2. different bodies have different set points, the weight where the body naturally levels out to given a balanced lifestyle, and perhaps in some situations, one body may have a slightly higher set point than what is considered a normal weight …. Again a set point will not be 100lbs over the norm… and 3. having a bit more weight in the older ages is adaptive to prevent fractures and breaks from falls due to more cushioning (AND again this is slightly overweight from our standards, not obese..)

So is this idea of a metabolically health obese just another attempt to justify our obesity problem? I dunno, but either way, I cannot agree with this idea in any way. Obesity is something I see as a problem with our current society, and I feel that it is a condition that is almost entirety the result of a poor diet and exercise lifestyle.

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Would love to hear your thoughts!

-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.

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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