they don't tell you about the things that stay. No warnings.
"It gets worse before it gets better."
"You need some time alone."
"You need to get out there and have fun!"
"For every 6 months you dated, it takes 1 month to get over."
Sure, they tell you what you already know. What you have told your friends before, when you saw them broken on the floor.
They don't tell you that the next time a man raises his voice at you, you'll wince. Even worse, if you're both alone, you'll take a step back. They don't tell you, so you dig to not be afraid, to stand your ground with a facade of bravery. And nothing bad happens. Because he is not the one before.
They don't tell you that when you new boyfriend goes out to drink, that you'll spend the night wondering if he'll be home in an hour or in five hours. If he'll text you just to say he never wants to go home. They don't tell you, so your shocked by the pain of staring at your phone in paralyzed fear. But the text doesn't come. And he comes home on time. Because he is not the one before.
They don't tell you how wary you will be of this new boyfriend when he drinks. Watching him for warning signs of losing control, drinking in excess, drinking in anger. You wonder, no, fear being with another man who develops an uncontrollable problem. But he knows when to put the glass down and go home, and he never blames you for a drinking problem that doesn't exist, because he is not the one before.
They don't tell you how hard it will be to not eye your new partner every time he is on his phone. That you'll have to unlearn the paranoia and the mistrust. That the best thing you can do is pray that you'll never find photos and conversations that could ruin marriages and lives. Like the ones you found before. And you won't. Because he is not the one before.
They don't tell you about the fight you'll have with yourself about remaining independent. How long did you work for it? How hard did you gnash your teeth to drag your broken body up off the ground, shaking as you come to your feet? And now part of you wants to soften for the Right Love. Which you did in the previous life, but he was the Wrong. Reminders encircle your life from the last time you took down your wall. Part of you wants to lash and scream for the strength you had to muster all on your own. But you will find compromise, and you will melt into him and be strong together, because he is not the one before.
They don't tell you how clear it will be that you've found the last man you'll ever date. They don't tell you that you had to suffer and be torn apart to know. How can you recognize the warmth of light if you've never sat in darkness? It will be easy. It will flow as natural as the river. He will be the perfect compliment, and there will be no hard edges that scrape and cut into each other. And it will be your greatest Love. Because he is not the one before.
Friday, August 25, 2017
Monday, April 17, 2017
2017.
I was thinking about canceling.
I am fire. I could scorch the Earth on my own. I took what felt like an eternity to dig deep within myself and be my own home. I'm comfortable and confident alone; my life is mine, and I live it for no other. So the idea of opening myself up to someone again was...unpleasant. I didn't feel like I needed it. I wasn't looking for anyone or anything. I was already full.
So as the morning passed, I thought about making something up. "I had to reschedule a client" or "I'm not feeling well". I'd done it plenty of times before, when I realized that the possible happy outcome wasn't enchanting enough. But something kept me from doing it this time. Something I remembered about the way he looked at me. When his eyes met mine, they didn't move. Every time. They bore into me, and I wasn't afraid. I didn't look away. I knew he could see more of me than I usually allowed. The melancholy that can only come from heartbreak swirled together with the self-sufficient light that's born from inner peace. He could see it, and I could see him transfixed by it. So I didn't back out of our day date.
He was picking me up on a bike. I've never been on a bike before, and he might not have realized what a big deal it was. Trust begets intimacy, and I was about to trust him with my whole life. After knowing him a few days. Skip past my heart, here's my mortality, in your hands. Keep it well. I didn't even hesitate. I wanted to give it to him. The same thing that stopped me from canceling our plans urged me to put myself in his care. Something about him, that gushed out of him and hit me like waves. I wondered if others could feel it pouring from him. It was warm, and it grazed my lips, pulling them into a smile. It was loud. It echoed in my chest. I had to be around him. I had to keep these plans. I had to stand in his light.
I've been holding myself statuesque, as cold and hard as marble for months. When I got on the back of his bike and wrapped my arms around him, I softened. I sensed a part of myself that I hadn't seen in a long time. That was it. I knew I wasn't going to cancel any plans we made in the future. I wasn't going to back away for safety. For self-preservation. I let the realization sink in as we zoomed down the sunny streets. This man had come into my life at a very specific time, and I can't peel myself away from him. Maybe to learn another lesson about life, or myself, or for something I can't yet imagine. He is fire and I am fire.
- yours
Friday, September 30, 2016
2012.
I posted a picture of a book on someone's Facebook wall. His first comment identified that we liked the same author. His second comment was a dry joke that made me laugh. His third comment was an explanation of his joke, in case I didn't get it. That made me smile warmly. We weren't even Facebook friends.
"They slipped briskly into an intimacy from which they never recovered."
I had spoken to him once, years prior. I think I asked him if he needed help emptying a garbage can.
Light began to flow between us immediately after that. Thick strands of blinding illumination weaved and wound itself together. Around us. Every late night spent together was more pieces exchanged, more parts laid open.
He was...disarming. He didn't know it. Sure, he knew he was a handsome man, charming usually. But charm comes from conscious effort. Disarming another human is as if you've secretly snipped away the parts of their circuitry that allows them to guard themselves. Their gates are open and they have no idea. He walked right in.
Being with him was the easiest thing I had ever done up to that point. It might still be. It was here that I learned that ordinary things become extraordinary when they contain a trace of a person you've been bound to.
He made me do something once that I often bring forward in my mind. In a strange city, on a strange beach, in familiar sunlight. Without letting the world know how sweet, yet cheesy he could be, I'll just say that he had me get rid of all the negativity in my life. Toss it into the Atlantic.
It fell apart slowly, as these things often do. But it did indeed crumble. Our time had drawn to an end, and the palpable air of goodbye was present every morning until it finally happened. The fallout was messy. I was dramatic. Behaved like a child. In the years that followed, it has seen its on again, and off again. We have not cut every strand of light. There still exists, one or two. Because they are effortless in existing. They cause no harm, they take up no space. And every once in awhile, he follows that strand to me, or I tug on my end and he feels it pulling. And we say hello. I know, and he knows, and we do not discuss.
I have long since let go of the idea of a forever person. I am, after all, an adult. But I do not know what will happen in the future. Maybe there is another time, another place. Maybe that's why we are still, ever so slightly, bound.
He was the first man that I tossed out my short, but still existent, list of "rules" for. To this day, I'm still glad about that. The list has never come back. I suppose in that respect, he is partly responsible for all the wonderful people I've shared pieces of myself with since...q
"They slipped briskly into an intimacy from which they never recovered."
I had spoken to him once, years prior. I think I asked him if he needed help emptying a garbage can.
Light began to flow between us immediately after that. Thick strands of blinding illumination weaved and wound itself together. Around us. Every late night spent together was more pieces exchanged, more parts laid open.
He was...disarming. He didn't know it. Sure, he knew he was a handsome man, charming usually. But charm comes from conscious effort. Disarming another human is as if you've secretly snipped away the parts of their circuitry that allows them to guard themselves. Their gates are open and they have no idea. He walked right in.
Being with him was the easiest thing I had ever done up to that point. It might still be. It was here that I learned that ordinary things become extraordinary when they contain a trace of a person you've been bound to.
He made me do something once that I often bring forward in my mind. In a strange city, on a strange beach, in familiar sunlight. Without letting the world know how sweet, yet cheesy he could be, I'll just say that he had me get rid of all the negativity in my life. Toss it into the Atlantic.
It fell apart slowly, as these things often do. But it did indeed crumble. Our time had drawn to an end, and the palpable air of goodbye was present every morning until it finally happened. The fallout was messy. I was dramatic. Behaved like a child. In the years that followed, it has seen its on again, and off again. We have not cut every strand of light. There still exists, one or two. Because they are effortless in existing. They cause no harm, they take up no space. And every once in awhile, he follows that strand to me, or I tug on my end and he feels it pulling. And we say hello. I know, and he knows, and we do not discuss.
I have long since let go of the idea of a forever person. I am, after all, an adult. But I do not know what will happen in the future. Maybe there is another time, another place. Maybe that's why we are still, ever so slightly, bound.
He was the first man that I tossed out my short, but still existent, list of "rules" for. To this day, I'm still glad about that. The list has never come back. I suppose in that respect, he is partly responsible for all the wonderful people I've shared pieces of myself with since...q
Saturday, September 3, 2016
Dear Stranger Reading This
Here's a blog about all the things I have learned since having the most important romantic relationship in my life, to date, ended. The original draft of this post said, "None of the following is about my former significant other." But, right before publishing, I thought of one more key point, in which he discussed. But it is not a criticism on anyone but myself.
1. A lot of people, specifically women, have said something along the lines of, "don't worry, you'll find someone else in no time!" This comment is meant with good intentions, but like....ok??? I mean my soul purpose in life is not to find someone so...how about we drop this notion and say something like, "you'll come home to yourself in no time!" Right? I'm not about to go on any kind of feminist rant, but the best thing a woman can do for herself post-breakup is certainly NOT finding someone else. Finding another man to be validated by on a daily basis is not a goal, and is not the most successful thing I can do. So by saying this to me, when I have no intention of going on a manhunt, almost makes it sound like I'm a failure if I don't date someone else soon...but I don't feel that way, so it's all good. It'll happen when it does. Moral: let's drop the idea that a woman is only recovered from her relationship when she enters in to a new one. Dear stranger reading this, it is not an accomplishment to be in a relationship.
2. This is the best time to find out what kind of humans my male "friends" are. (Mom, if you're currently reading, stop here.) Once it became pretty clear that I was single, all sorts of things came flooding in like Hogwarts letters down the Dursley's chimney. Everything from kind messages of sympathy that eventually end in a wink face, to very straight forward offers to fly me across the country for a weekend visit. Oh, some don't even put in that much effort. The amount of unsolicited #bodpics and yes, #dickpics is so sad. Like damn man, I thought we were friends??? Men I've know for a month, 10 years. Men who live in my city, men who live in Germany. Single, girlfriend, married. Men are...predictable. Tireless in their efforts, and seem to think that the moment a woman is single, she is ready again for the life of "hey what's up hello". Dear stranger reading this, if your male friend sends you a #dp, he isn't your friend.
3. I did a thing that a lot of people in relationships do; I cut out a lot of friends. Not on purpose, but because I allowed my entire social life to be my boyfriend. This was a mistake on my part. I have since reconnected with many old friends that I am thankful to be so forgiving for my selfish behavior. Dear stranger reading this, don't let your significant other be SO significant that you lose hold of all the great friends you have, they deserve better.
4. I love getting up super early in the morning and moving about slowly, and taking late night walks with my dog. Riddle me this: WHY have I been going to bed so early for two years?! Even I can't find a relationship related reason, but now I'm awake 2-3 hours later than usual. I can't make sense of it, but the early mornings and late evenings are quite satisfying. Dear stranger reading this, embrace the odd things you find yourself doing once you're single. When you no longer have to consider someone else in your decisions, everything you do is literally only for your own personal gain.
5. I allowed myself to be a smaller person. Immediately after my break up, I blamed this on my ex. I said that I changed myself to be a better girlfriend, blah blah blah. Even if that's what it was, it still would have been my choice. However, with time, this is what I now see: I was so tired of being strong. And I am strong. I am a powerful, independent, storm of a woman. But after 25 years, it got tiring. When he came into my life, I could see that he was a perfectly strong match for me, and he could see how tired I was. Because he Loved me, he offered to help carry my weight. So I let him, thinking I could carry some of his too, and we would carry it all together. But he never let me carry anything for him, and eventually I let him carry the weight of all my darkness, instead of just helping. Every cloud that came, I went to him for words or physical comfort or acts of love to fuel me back up. This was a huge mistake on my part. I let him carry both of our things and made no attempts to be strong on my own anymore. Not only did it drain him, I got weaker over time. I hurt us both. Seeing this makes my current mindset understandable now, but also easier to overcome. I've been off guard and passive for the better part of a year. But I know how to get back to myself. Dear stranger reading this, stay strong through even your biggest of loves; being weak is not endearing.
I guess that's it...it's an interesting time for sure. Lots of growth and learning, and, "oh yeah! I used to enjoy such-and-such, I should pick that up again.." and of course learning how to navigate the social world single can be a little bit of a gritty nightmare. ☕️
1. A lot of people, specifically women, have said something along the lines of, "don't worry, you'll find someone else in no time!" This comment is meant with good intentions, but like....ok??? I mean my soul purpose in life is not to find someone so...how about we drop this notion and say something like, "you'll come home to yourself in no time!" Right? I'm not about to go on any kind of feminist rant, but the best thing a woman can do for herself post-breakup is certainly NOT finding someone else. Finding another man to be validated by on a daily basis is not a goal, and is not the most successful thing I can do. So by saying this to me, when I have no intention of going on a manhunt, almost makes it sound like I'm a failure if I don't date someone else soon...but I don't feel that way, so it's all good. It'll happen when it does. Moral: let's drop the idea that a woman is only recovered from her relationship when she enters in to a new one. Dear stranger reading this, it is not an accomplishment to be in a relationship.
2. This is the best time to find out what kind of humans my male "friends" are. (Mom, if you're currently reading, stop here.) Once it became pretty clear that I was single, all sorts of things came flooding in like Hogwarts letters down the Dursley's chimney. Everything from kind messages of sympathy that eventually end in a wink face, to very straight forward offers to fly me across the country for a weekend visit. Oh, some don't even put in that much effort. The amount of unsolicited #bodpics and yes, #dickpics is so sad. Like damn man, I thought we were friends??? Men I've know for a month, 10 years. Men who live in my city, men who live in Germany. Single, girlfriend, married. Men are...predictable. Tireless in their efforts, and seem to think that the moment a woman is single, she is ready again for the life of "hey what's up hello". Dear stranger reading this, if your male friend sends you a #dp, he isn't your friend.
3. I did a thing that a lot of people in relationships do; I cut out a lot of friends. Not on purpose, but because I allowed my entire social life to be my boyfriend. This was a mistake on my part. I have since reconnected with many old friends that I am thankful to be so forgiving for my selfish behavior. Dear stranger reading this, don't let your significant other be SO significant that you lose hold of all the great friends you have, they deserve better.
4. I love getting up super early in the morning and moving about slowly, and taking late night walks with my dog. Riddle me this: WHY have I been going to bed so early for two years?! Even I can't find a relationship related reason, but now I'm awake 2-3 hours later than usual. I can't make sense of it, but the early mornings and late evenings are quite satisfying. Dear stranger reading this, embrace the odd things you find yourself doing once you're single. When you no longer have to consider someone else in your decisions, everything you do is literally only for your own personal gain.
5. I allowed myself to be a smaller person. Immediately after my break up, I blamed this on my ex. I said that I changed myself to be a better girlfriend, blah blah blah. Even if that's what it was, it still would have been my choice. However, with time, this is what I now see: I was so tired of being strong. And I am strong. I am a powerful, independent, storm of a woman. But after 25 years, it got tiring. When he came into my life, I could see that he was a perfectly strong match for me, and he could see how tired I was. Because he Loved me, he offered to help carry my weight. So I let him, thinking I could carry some of his too, and we would carry it all together. But he never let me carry anything for him, and eventually I let him carry the weight of all my darkness, instead of just helping. Every cloud that came, I went to him for words or physical comfort or acts of love to fuel me back up. This was a huge mistake on my part. I let him carry both of our things and made no attempts to be strong on my own anymore. Not only did it drain him, I got weaker over time. I hurt us both. Seeing this makes my current mindset understandable now, but also easier to overcome. I've been off guard and passive for the better part of a year. But I know how to get back to myself. Dear stranger reading this, stay strong through even your biggest of loves; being weak is not endearing.
I guess that's it...it's an interesting time for sure. Lots of growth and learning, and, "oh yeah! I used to enjoy such-and-such, I should pick that up again.." and of course learning how to navigate the social world single can be a little bit of a gritty nightmare. ☕️
Friday, July 8, 2016
This Is What a New Life Looks Like
There seem to be a lot of click-bait articles floating around, whether it be on Thought Catalog, Buzzfeed, or even Business Insider, about people who have (had) these really great careers, but packed up their bags and ditched it for a life abroad or some dream they finally decided to chase. The articles generally have a very upbeat tone, and you read it thinking, "Wow, good for them! They are so brave! What an adventure!" While all of this is true, I think most, if not all, of these articles leave out that section of the person's life where they closed up shop and were in limbo. They all went through the transition; you don't just start over in a day, in a new life with a home and a job and a network. "When one door closes, another one..." yeah I know the saying. But it isn't literal, and it isn't immediate.
So here is what starting over looks like.
On my last day in the Army, I screamed. I was alone, in my car. I released a loud, guttural cry of anger and frustration driving from CIF (this is where I turned in all of my equipment) to my unit's headquarters. It was the most emotionally violent moment I think I have ever experienced, and it felt like I was never going to actually get off post and be out of the service.
During the week of packing up our home, there was a lot of arguing, a lot of silent treatment given (show me someone who handles moving well and I'll show you a goddamn liar).
On the day we left Kansas, we spent 2-3 hours commuting between a bank and a car lot to sell my Love's Jeep. Our whole life in the moving van with us, everything stuck on trying to sell a Jeep as we are leaving town.
On the day we got to Chicago, neither our keys nor our landlord were present. Chicago streets are small and busy, and here we are with a moving van full of household goods and nowhere to put them. I had to travel for 80 minutes to go get our keys from a landlord who couldn't even apologize for kind of fucking up our moving day. Welcome to the Windy City.
A week after being in a new place, still unpacking, we found that my Love had cancer and was scheduled for surgery a few days later. Ignoring the fact that he had to deal with, you know, having cancer...surgery comes with recovery. Recovery comes with not working. New, expensive city, one part-time job between the two of us.
Winter had fluctuations and more jobs, but wasn't so great. Then springtime came.
Here is also what starting over looks like.
I've been able to visit a huge chunk of family members twice that I hadn't seen since 2011. The ability to travel and visit while on active duty is so inhibited that if you have family spread across the country, you will always have to choose who to see. Prioritizing people that you love is awful. And I don't have to do it anymore.
I feel like I have reconnected with friends who the Army wedged me away from, simply because they weren't in the military and/or they were far away.
I have maybe one or two drinks a week now. During my active time, binge drinking with your friends was kind of just what young LTs did. My liver is much happier.
I found out that I really enjoy paddleboarding, exploring neighborhoods, escape rooms, and cooking. REAL cooking. My only hobby as an Officer was worrying.
My Love and I both have jobs that not only pay the bills, but fit snuggly into our areas of interest. He comes home and often mentions how therapeutic some of his tasks were that day. I get to wear leggings to work, which is therapy all on its own.
It may seem like a small victory, but now physical training is done only when I want, and how I want. Being forced to do it was awful. I hated every Army obstacle course (except Malvesti and Darby Queen because #Ranger #girlboss), but now I'm always look for an obstacle course run or race.
So that's it. That's the piece you don't get to read about. Closing a chapter in your life, starting over, whatever you want to call it, is not a clean and quick process. There are jagged edges, unfinished business, and loose ends. It took a good 6 months for things to start to come together and find a rhythm, give us a feeling of belonging here. Those months were ugly, but if we just keep climbing from here, they were worth it. If you think that your life a year from now, from today, will have you in a place that is worth half of that time being really shitty, then you should go for it.
Good luck, friends. We'll get back to nutrition and fitness related topics in the next post!
So here is what starting over looks like.
On my last day in the Army, I screamed. I was alone, in my car. I released a loud, guttural cry of anger and frustration driving from CIF (this is where I turned in all of my equipment) to my unit's headquarters. It was the most emotionally violent moment I think I have ever experienced, and it felt like I was never going to actually get off post and be out of the service.
During the week of packing up our home, there was a lot of arguing, a lot of silent treatment given (show me someone who handles moving well and I'll show you a goddamn liar).
On the day we left Kansas, we spent 2-3 hours commuting between a bank and a car lot to sell my Love's Jeep. Our whole life in the moving van with us, everything stuck on trying to sell a Jeep as we are leaving town.
On the day we got to Chicago, neither our keys nor our landlord were present. Chicago streets are small and busy, and here we are with a moving van full of household goods and nowhere to put them. I had to travel for 80 minutes to go get our keys from a landlord who couldn't even apologize for kind of fucking up our moving day. Welcome to the Windy City.
A week after being in a new place, still unpacking, we found that my Love had cancer and was scheduled for surgery a few days later. Ignoring the fact that he had to deal with, you know, having cancer...surgery comes with recovery. Recovery comes with not working. New, expensive city, one part-time job between the two of us.
Winter had fluctuations and more jobs, but wasn't so great. Then springtime came.
Here is also what starting over looks like.
I've been able to visit a huge chunk of family members twice that I hadn't seen since 2011. The ability to travel and visit while on active duty is so inhibited that if you have family spread across the country, you will always have to choose who to see. Prioritizing people that you love is awful. And I don't have to do it anymore.
I feel like I have reconnected with friends who the Army wedged me away from, simply because they weren't in the military and/or they were far away.
I have maybe one or two drinks a week now. During my active time, binge drinking with your friends was kind of just what young LTs did. My liver is much happier.
I found out that I really enjoy paddleboarding, exploring neighborhoods, escape rooms, and cooking. REAL cooking. My only hobby as an Officer was worrying.
My Love and I both have jobs that not only pay the bills, but fit snuggly into our areas of interest. He comes home and often mentions how therapeutic some of his tasks were that day. I get to wear leggings to work, which is therapy all on its own.
It may seem like a small victory, but now physical training is done only when I want, and how I want. Being forced to do it was awful. I hated every Army obstacle course (except Malvesti and Darby Queen because #Ranger #girlboss), but now I'm always look for an obstacle course run or race.
So that's it. That's the piece you don't get to read about. Closing a chapter in your life, starting over, whatever you want to call it, is not a clean and quick process. There are jagged edges, unfinished business, and loose ends. It took a good 6 months for things to start to come together and find a rhythm, give us a feeling of belonging here. Those months were ugly, but if we just keep climbing from here, they were worth it. If you think that your life a year from now, from today, will have you in a place that is worth half of that time being really shitty, then you should go for it.
Good luck, friends. We'll get back to nutrition and fitness related topics in the next post!
Saturday, April 16, 2016
How Heart Rate Relates to Training
Hello friends! I hope you and your heart are feeling healthy and hungry for a little bit of knowledge today! This might be a bit unorganized because there are a few points I want to make, so they may not flow well into each other...oh well. If I forget to define a term that is used in this post that you don't understand, feel free to leave a comment here or on my IG (@smashleymmac) and I'll be sure to clarify!
What is a HR? Simply how many times your heart beats per minute. Phew. That was complicated.
I'm not going to get into the different VO2 methods or heart rate variability training here, but more what the different heart rate zones mean to your training and how you can use them to train more effectively. Let's start with heart rate zones.
HEART RATE ZONES
It is minimally covered in primary school that there are five (5) HR zones.
Zone 1: This is where you are at rest.
Zone 2: 50-60% of your max HR; Slightly more difficult, but you should be able to carry on a conversation while in this zone. This is an aerobic zone, meaning that the majority of your energy being supplied during this activity is from fat (adipocytes, about 85%).
Zone 3: 60-80% of your max HR. This zone is often called the "fitness heart rate zone". This zone is aimed for when training endurance. The intensity is higher than zone 2, so more calories are burned, but the energy systems shift and your body now uses 50% of the energy from stored fat and about 50% from carbohydrates (glyocgen).
Zone 4: 80-90% of your max HR. This is where it gets tough. You should not be able to speak, except gasping, in this zone. This is where your anerobic limit is, and your body is producing a lot of lactic acid. This zone and up are the target zones for improving how efficiently your body utilizes oxygen. If you can keep up this intensity for the majority of your workout, you should be hella proud of yourself. HOWEVER, if moderate activity gets your HR this high, that is not good. That is bad.
Zone 5: 90-100% of your max HR; this is where you are pushing yourself as hard as you can, in very short bursts. The energy in this zone is about 90% from glycogen (again, that is stored carbohydrates).
So how do you find your max HR? The rule used most often is 225 - your age. It gives you an idea of where your zones should be.
Why does this matter? Training at the right intensity matters to your goals, and the only way to subjectively measure intensity is HR.
The simple, summarized explanation is this: if your goal is body fat loss, train frequently in zone 2-3. If you are training for performance/sports, train more in zone 4-5. All zones should be trained in, but where you put your emphasis will be determined by your goals. Remember, different energy systems are used in different zones, that's why different goals have different target zones.
I wear a HR monitor (watch and strap) when I train, and it has been incredibly helpful. It let's me know when I need to push harder or ease up and take a rest. Just some food for thought!
Sources: Chad Tackett, Global Health and Fitness, 1998. Dave McGovern racewalking workshop, 1999.
What is a HR? Simply how many times your heart beats per minute. Phew. That was complicated.
I'm not going to get into the different VO2 methods or heart rate variability training here, but more what the different heart rate zones mean to your training and how you can use them to train more effectively. Let's start with heart rate zones.
HEART RATE ZONES
It is minimally covered in primary school that there are five (5) HR zones.
Zone 1: This is where you are at rest.
Zone 2: 50-60% of your max HR; Slightly more difficult, but you should be able to carry on a conversation while in this zone. This is an aerobic zone, meaning that the majority of your energy being supplied during this activity is from fat (adipocytes, about 85%).
Zone 3: 60-80% of your max HR. This zone is often called the "fitness heart rate zone". This zone is aimed for when training endurance. The intensity is higher than zone 2, so more calories are burned, but the energy systems shift and your body now uses 50% of the energy from stored fat and about 50% from carbohydrates (glyocgen).
Zone 4: 80-90% of your max HR. This is where it gets tough. You should not be able to speak, except gasping, in this zone. This is where your anerobic limit is, and your body is producing a lot of lactic acid. This zone and up are the target zones for improving how efficiently your body utilizes oxygen. If you can keep up this intensity for the majority of your workout, you should be hella proud of yourself. HOWEVER, if moderate activity gets your HR this high, that is not good. That is bad.
Zone 5: 90-100% of your max HR; this is where you are pushing yourself as hard as you can, in very short bursts. The energy in this zone is about 90% from glycogen (again, that is stored carbohydrates).
So how do you find your max HR? The rule used most often is 225 - your age. It gives you an idea of where your zones should be.
Why does this matter? Training at the right intensity matters to your goals, and the only way to subjectively measure intensity is HR.
The simple, summarized explanation is this: if your goal is body fat loss, train frequently in zone 2-3. If you are training for performance/sports, train more in zone 4-5. All zones should be trained in, but where you put your emphasis will be determined by your goals. Remember, different energy systems are used in different zones, that's why different goals have different target zones.
I wear a HR monitor (watch and strap) when I train, and it has been incredibly helpful. It let's me know when I need to push harder or ease up and take a rest. Just some food for thought!
Sources: Chad Tackett, Global Health and Fitness, 1998. Dave McGovern racewalking workshop, 1999.
Thursday, March 24, 2016
Deoderant Enlightment
I went to Whole Foods twenty minutes ago. I went to get a cup of coffee and a couple other things that will be addressed in a later blog. I did not intend on writing the blog post I am currently writing. But as I was wandering up and down the isles, I saw the brand of deodorant I used and was SO excited to see an actual selection instead of just one scent!
I know what your thinking. How could this be a problem, Ashley? Dove and Secret come in a million scents!
Well my sweet, sweet friends, I've got news for you. I strictly use deodorants that say NO ALUMINUM. Why? Well...first, let's clarify something.
Deodorant versus antiperspirant.
A deodorant kills the bacteria when you sweet, so you don't smell. (you can see that in the structure of the word; ODOR is the base, DE as a prefix means removal, and -ant as a suffix means a thing that does a thing).
An antiperspirant, on the other hand, stop you from sweating by using aluminum.
So what? What's so bad about aluminum, and what's the big deal about it being on our skin?
We will always have some, low exposure to aluminum. It is in the food we eat, the water we drink, and the air we breathe. Most aluminum that we come into contact with will leave the body in feces and urine. Build up of aluminum has been directly linked to various brain diseases, because toxic metals produce oxidative stress (CDC). Recent studies have also shown that aluminum is linked to Alzheimer's and Parkinson's. Aluminum can accumulate in the kidneys, brain, lungs, liver and thyroid because it is competing with Calcium for absorption; your body needs Calcium, so...calcium wins. And the aluminum is left to build up.
Okay. So aluminum build up is bad. But I'm just putting it on my armpits! Right. You're putting it on your armpits. Not only can it be absorbed dermally, but many ladies shave their armpits, and shaving creates tiny abrasions that aluminum can use as a speed train into your body! Yikes!
Listen ladies, I only learned about this sometime last year, when my ever intelligent boyfriend halted me from buying a wonderful scent of Dove. There is a plethora of options for non-aluminum deodorants! Target and Walmart have one or two options, Whole Foods has A TON, and as always, the internet is an option for getting the things you can't find. Please tell your female friends the highlights of this blog and make sure they switch deodorants!
I know what your thinking. How could this be a problem, Ashley? Dove and Secret come in a million scents!
Well my sweet, sweet friends, I've got news for you. I strictly use deodorants that say NO ALUMINUM. Why? Well...first, let's clarify something.
Deodorant versus antiperspirant.
A deodorant kills the bacteria when you sweet, so you don't smell. (you can see that in the structure of the word; ODOR is the base, DE as a prefix means removal, and -ant as a suffix means a thing that does a thing).
An antiperspirant, on the other hand, stop you from sweating by using aluminum.
So what? What's so bad about aluminum, and what's the big deal about it being on our skin?
We will always have some, low exposure to aluminum. It is in the food we eat, the water we drink, and the air we breathe. Most aluminum that we come into contact with will leave the body in feces and urine. Build up of aluminum has been directly linked to various brain diseases, because toxic metals produce oxidative stress (CDC). Recent studies have also shown that aluminum is linked to Alzheimer's and Parkinson's. Aluminum can accumulate in the kidneys, brain, lungs, liver and thyroid because it is competing with Calcium for absorption; your body needs Calcium, so...calcium wins. And the aluminum is left to build up.
Okay. So aluminum build up is bad. But I'm just putting it on my armpits! Right. You're putting it on your armpits. Not only can it be absorbed dermally, but many ladies shave their armpits, and shaving creates tiny abrasions that aluminum can use as a speed train into your body! Yikes!
Listen ladies, I only learned about this sometime last year, when my ever intelligent boyfriend halted me from buying a wonderful scent of Dove. There is a plethora of options for non-aluminum deodorants! Target and Walmart have one or two options, Whole Foods has A TON, and as always, the internet is an option for getting the things you can't find. Please tell your female friends the highlights of this blog and make sure they switch deodorants!
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