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
Friday, September 30, 2016
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!
Sunday, March 13, 2016
Let's Talk: Supplements (2/?)
Pre workout. Caffeine. My little buddy. Stimulants in relation to training range from herbal and synthetic sources of caffeine to controlled drugs like amphetamine and cocaine (LOL if you use cocaine as a pre workout and are reading this blog, like why are you here).
Caffeine is easily the most widely used stimulant. It's primary target is the central nervous system, heart, and skeletal muscles. Studies show that caffeine DOES have a "work generating" affect on endurance exercise (more than an hour), high intensity exercise lasting about 5 minutes, but not on sprint-type work (90 seconds or less). If you're looking to get the most out of your caffeine, the most effective response has been seen when the amount of caffeine is 3-6 mg per kg of body weight and is ingested an hour before training.
Negatives of caffeine? It varies from person to person and depends on the product. Coffee works well for me, PEScience Alphamine as well, but some preworkouts give me the shakes, make me itchy, and even nauseated. Some people get headaches, some don't feel anything. More serious adverse affects include rapid heart and breathing rates, convulsion, increased ruin production, chest pain, and irregular heart rhythm. And yeah caffeine addiction is pretty common and comes with withdrawal symptoms so, understand what you are doing when you consume your drug of choice.
To be safe, feel free to check out the World Anti-Doping Agency list of prohibited stimulants for sports competitions. These stimulants are banned in support of safe training, because they have adverse effects such as altere behavior, headaches, disrupted heart function, overheating, and even death.
(C4 is shit, stay away). :)
Caffeine is easily the most widely used stimulant. It's primary target is the central nervous system, heart, and skeletal muscles. Studies show that caffeine DOES have a "work generating" affect on endurance exercise (more than an hour), high intensity exercise lasting about 5 minutes, but not on sprint-type work (90 seconds or less). If you're looking to get the most out of your caffeine, the most effective response has been seen when the amount of caffeine is 3-6 mg per kg of body weight and is ingested an hour before training.
Negatives of caffeine? It varies from person to person and depends on the product. Coffee works well for me, PEScience Alphamine as well, but some preworkouts give me the shakes, make me itchy, and even nauseated. Some people get headaches, some don't feel anything. More serious adverse affects include rapid heart and breathing rates, convulsion, increased ruin production, chest pain, and irregular heart rhythm. And yeah caffeine addiction is pretty common and comes with withdrawal symptoms so, understand what you are doing when you consume your drug of choice.
To be safe, feel free to check out the World Anti-Doping Agency list of prohibited stimulants for sports competitions. These stimulants are banned in support of safe training, because they have adverse effects such as altere behavior, headaches, disrupted heart function, overheating, and even death.
(C4 is shit, stay away). :)
Letting Injuries Heal
I squatted heavy. I hurt my back. I have no idea what exactly happened. I squatted a set of 5 at 81% of my max, and when I was done, I was DONE. Didn't even complete the workout. The following day, I could hardly get in and out of the car.
This was two weeks ago. What have I done in that time to help my body heal, and what could I do better? Let's take a look!
1. Stop doing the shit that agitates the injury (aka rest yo'self). If you lift, you are probably a little bit of a stubborn knucklehead. It comes with the territory of knowing what success in strength feels like. No one wants to stop training at the fear of not only not progressing, but *gasp* losing strength. However, losing strength and having a minor set back is the favorable alternative compared to having a lot of setbacks because you never let yourself heal. So yeah, I haven't squatted, deadlifted, or done anything that requires a heavy load on my lower back...or anything that forcefully or quickly stretches my lower spine. It sucks, I feel like a weakling, but I know the trade off. My strength will come back, eventually. Moral: if it hurts, don't fucking do it.
2. Foam rolling, or myofascaial release. Foam rolling is a gift from the universe. It is used to correct existing muscle imbalances, reduce trigger points (knots), and inhibit overactive musculature. Can be done before and after training. This kind of stretching that provides compression therapy to muscles gives immediate pain relief and suppression of knot sensitivity. Multiple studies have shown that a regimen that includes foam rolling is effective in reducing pain intensity with neck and upper back pain, in particular. How? Gentle force to a knot/trigger point alters elastic muscle fibers from a bundled position to a straighter alignment. It also stimulates the muscle fibers to inhibit spindle excitation and release tensions. SCIENCE. So yes, I've been foam rolling, in hopes of reaching some release in he muscles around my lower back. I should be doing more of it.
3. Alter your training plan instead of quitting. I've been maintaining upper body hypertrophy days, as well as adding in body weight/calisthenics and...running. I don't want my system to tighten up from lack of movement while I'm healing, so I am continuing to work within my limits! However, on the days when I wake up and my back says LOL NOPE, I take an extra rest day. It is asinine to train when an injury hurts, and makes you a shitty athlete. it's not all about the working out, it's about doing it well and the overall care of your body.
4. Keep eating. Keep drinking water. Do I have to explain this?
Short and sweet blog for this. Listen to your body, keep up the mobility.
This was two weeks ago. What have I done in that time to help my body heal, and what could I do better? Let's take a look!
1. Stop doing the shit that agitates the injury (aka rest yo'self). If you lift, you are probably a little bit of a stubborn knucklehead. It comes with the territory of knowing what success in strength feels like. No one wants to stop training at the fear of not only not progressing, but *gasp* losing strength. However, losing strength and having a minor set back is the favorable alternative compared to having a lot of setbacks because you never let yourself heal. So yeah, I haven't squatted, deadlifted, or done anything that requires a heavy load on my lower back...or anything that forcefully or quickly stretches my lower spine. It sucks, I feel like a weakling, but I know the trade off. My strength will come back, eventually. Moral: if it hurts, don't fucking do it.
2. Foam rolling, or myofascaial release. Foam rolling is a gift from the universe. It is used to correct existing muscle imbalances, reduce trigger points (knots), and inhibit overactive musculature. Can be done before and after training. This kind of stretching that provides compression therapy to muscles gives immediate pain relief and suppression of knot sensitivity. Multiple studies have shown that a regimen that includes foam rolling is effective in reducing pain intensity with neck and upper back pain, in particular. How? Gentle force to a knot/trigger point alters elastic muscle fibers from a bundled position to a straighter alignment. It also stimulates the muscle fibers to inhibit spindle excitation and release tensions. SCIENCE. So yes, I've been foam rolling, in hopes of reaching some release in he muscles around my lower back. I should be doing more of it.
3. Alter your training plan instead of quitting. I've been maintaining upper body hypertrophy days, as well as adding in body weight/calisthenics and...running. I don't want my system to tighten up from lack of movement while I'm healing, so I am continuing to work within my limits! However, on the days when I wake up and my back says LOL NOPE, I take an extra rest day. It is asinine to train when an injury hurts, and makes you a shitty athlete. it's not all about the working out, it's about doing it well and the overall care of your body.
4. Keep eating. Keep drinking water. Do I have to explain this?
Short and sweet blog for this. Listen to your body, keep up the mobility.
Wednesday, February 24, 2016
My Morning Routine: Mental Health and Positive Vibes
Good morning friends!
Today's post is absolutely 100% about health, BUT! Health is not synonymous with fitness, which is what I normally post about. Let's remember that in fact, not only does fitness mean many different things to different people, but it is also just a subtopic of health! So today I'm going to chat about my mental health and how I like to start my day with hella positive vibes. Let's begin!
I wake up everyday between 7am and 9am. I only use an alarm on Saturdays because I work, otherwise I let myself wake up naturally. 90% of the time it is around 0730, but occasionally I can make it all the way until 0900! On these days, I wake up in a panic because I am high strung and happen to think that when I sleep until 0900, half of my day is wasted. I know, I'm crazy. But I love getting up early! I am Miss Morning Person! Anyway, the "healthy" thing about not using an alarm, which was the original topic of this portion, has to do with what level of sleep you are at when you wake up. When you use an alarm, you could be at any level of sleep when the blasted thing goes off and ruins your life. Why is that bad? Waking up during deep sleep, or REM sleep, leaves you feeling disoriented, groggy, and possibly even exhausted for the entire day because your body had just been in its shutdown mode. This explains why sometimes if you get eight or nine hours, you barely feel rested. On the flip side, being woken up during light sleep, or non-REM sleep, does not have this impact because your body has already started booting back up, putting hormone levels back to what they are at during the day, gradually.
Okay so you're thinking, "well Ashley, it's great that you don't need an alarm and can wait until you reach light sleep and wake up, but I work early every morning and don't have that freedom." Boy do I have an app for you, my worker friend! It's called Sleep Time. This app tracks your sleep patterns by placing your phone on your bed it can feel your amount of movement. There is a function in the app to set an alarm, and the alarm wakes you up ONLY DURING LIGHT SLEEP. HOW AWESOME IS THAT. So what if you're body does time itself to always have light sleep at the perfect time? Well you simply customize the alarm to have a range instead of an exact time. It's really splendid, and if you experience daily grogginess, I urge you to try it!
Next comes my face routine. I have been backing off on how much I do to my face lately, and it is really helping. These two products are both from Lush; one is a cleanser and the other is a toner. The cleanser is basically beeswax that goes on to dry skin, and you then wipe off with a warm towel. After that, I spritz on my Eau Roma Water, wipe it off with a cotton pad, and am set! The combination of these two products really helps with any moisture issues, the toner water smells like a field of lavender and roses, and the Ultrabland cleanser uses the concept of oil to break down oil, which I really like.
This is my favorite morning activity, and it happens immediately following waking up. Chew Cuddles. If Chewy didn't get to sleep in bed the previous night, I call his name and he hops up on the bed to say good morning; Chewy has the greatest morning stretch routine, he looks like a little elastic bunny. He burrows his face into your neck, your side, your arm, he rolls himself all around, and is just the sweetest thing you could possibly be greeted by. It definitely is a happy way to begin the day.
Most mornings I have at least an hour by myself, and while I adore my boyfriend, I very much cherish this time alone. Starting out my day in silence and having the time to work through my motions helps a lot with the constant anxiety I tend to feel. So my next morning step is to grab my To-Do book, sit down on the couch, and open it up. I look at what I accomplished the day before, see if anything is left over, and write out the things I want to accomplish for the current day. Have some sort of guide about how my day is going to go takes away some of the unknown that can cause me to panic, and at the end of the day, looking back at the things I have checked off the list makes me feel successful and productive, which are feelings I really enjoy, especially on days that I don't work.
COFFEE. COFFEE IS NEXT. Side note, I am in love with all of the t-shirts I have seen that make quips about coffee addictions and obsessions, and I do not care what anyone else thinks about them. I love coffee. I have been drinking it for long enough that it has a niche in my day, it is comforting, and sometimes it is even nostalgic. I love the smell, the taste, the look...I drink coffee almost everyday. The only days I don't drink coffee are the days that I chose to have preworkout before going to the gym. Some days I use coffee as a preworkout, it is just as effective, so save your money if the budget is tight and you are desperate for a way to have energy at the gym. Drink about 30 minutes before working out. Coffee for all. Coffee coffee coffee. Oh! I french press. I love the process of it, it tastes amazing. I will never drink K-cup coffee again.
One more note about coffee; when I can, I drink it through a straw to protect my teeth. This is pretty self explanatory as to why. Coffee stains. I don't want stained teeth. After my To-Do list is done, I try and get in at least a chapter of a book I'm reading. Currently pictured is The Stranger. Thanks Justin.
Two very very important parts of my morning that are not pictured: water intake and breakfast! I try to drink 32 oz of water before 10am and eat a nice big breakfast. My breakfast size changes on if I am working out or not that morning; if I am, i basically just eat half of my breakfast before, and half after. WATER is so important. Water fixes almost everything, so drink more of it.
That's all! #positivevibes #mentalhealth #fitness #health #coffee #lush #water #morning #breakfast
Sunday, February 7, 2016
Let's Talk: Supplements (Part 1/?)
I had a lot of ideas for the title of this blog.
"The Science of Supplements"
"Supplements are Not a Replacement for Hard Work"
"Stop the Supplement Broscience"
"Supplements=/= Muscles"
Instead, I kept it simple. My relationship with supplements is long and varied. Wait. Let's back up and do a definition.
SUP-LE-MENT: 1) Noun. Something that completes or enhances something else when added to it
2) Verb. To add an extra element or add to.
In the context of today's blog, supplement will refer to a substance ingested in hopes to add to athletic performance or aesthetic. Now as I was saying, I have tried a lot of different types of supplements. When I was a little bit too obsessed with being thin, I tried caffeine pills, water that claimed to speed up your metabolism, Skinny Fox Detox (forgive me) and Advocare. I am not here to tear apart any supplements or supplement companies, but as a side note, I do not like Advocare. I have taken protein powder, protein gels, protein bars, BCAAs, preworkout, postworkout, and intraworkout. The companies I have tried the previous supplements from are: Optimum Nutrition, Muscle Pharm, Jym, Cellucor, PEScience, and soon to be SLAP Nutrition (I am SO EXCITED for this). Again, this is not going to be a criticism on any company (but Cellucor tastes like shit #what?), but more so about the science of supplements.
So what inspired this blog? Because let me tell you I am very inspired right now; It hit me, and I rushed home from the gym to write it. I was watching a vlog (video blog) from my newest YouTube obsession, who will remain unnamed. It was quite an old video of hers, but she was doing a "Supplement Haul", in which she went through all of the supplements she had just purchased. Girl had like $300+ of supplements. Protein, preworkout, BCAAs, multiple appetite suppressants...I love her, but the things she was saying about the products were very incorrect, and overall the girl is not really a fitness person, lifter, runner, etc. AND THAT'S OKAY. IT IS OKAY TO NOT BE INTO FITNESS. My reason for saying that is, that I got the feeling that she had shelled out all of this money on supplements hoping that just by taking them, she would be able to tone up (I just threw up in my mouth having to type that phrase). Needless to say, it didn't work. That's what this is about. People who buy supplements without matching it with the hard fucking work that has to come first. So let's get into it.
1. Protein. You can get fat from protein. Why would I open with that statement? Because if you supplement your body with protein on protein on protein, but don't have an active lifestyle, all you are doing is increasing your caloric intake without increasing your caloric output. And what happens when you eat more than you spend? You gain. GAINING ISN'T BAD. #gainz are great when they're muscle. But if you do not do the work to build the muscle, then that protein isn't going to just magically turn into muscle on its own. The average, non-exercising adult only needs about 60 grams of protein a day. Increasing this amount without working the hell out of your muscles will not build muscle. Why? Proteins are made of amino acids. Amino acids function to help build cells and repair tissue. If you didn't tear the tissue (by lifting/running/whatever), then you don't have anything to repair...starting to make sense? If you don't use the amino acids, they can absolutely be stored as fat, or the body can just get rid of them. Either way, sounds like a waste of money to be buying supplements just to lose it in urine or gain it in an undesirable way. You have got to work your muscles if you want to put it to work, my friends. I promise you, simply increasing your protein intake will NOT help you reach your goals unless you have the work that goes with it. Okay. I think that's enough on protein.
After writing about #protein, I realized that one blog post for all the supplements I planned on speaking about would just be tl:dr, you know? SO. That's all for this, Part One, of supplements. Next will be Pre-wokout and BCAAs. :)
#bodybuilding #powerlifting #npc #npcbikini #npcprep #bikiniprep #npccompetitor #fitness #health #girlswholift #girlswithmuscle
"The Science of Supplements"
"Supplements are Not a Replacement for Hard Work"
"Stop the Supplement Broscience"
"Supplements=/= Muscles"
Instead, I kept it simple. My relationship with supplements is long and varied. Wait. Let's back up and do a definition.
SUP-LE-MENT: 1) Noun. Something that completes or enhances something else when added to it
2) Verb. To add an extra element or add to.
In the context of today's blog, supplement will refer to a substance ingested in hopes to add to athletic performance or aesthetic. Now as I was saying, I have tried a lot of different types of supplements. When I was a little bit too obsessed with being thin, I tried caffeine pills, water that claimed to speed up your metabolism, Skinny Fox Detox (forgive me) and Advocare. I am not here to tear apart any supplements or supplement companies, but as a side note, I do not like Advocare. I have taken protein powder, protein gels, protein bars, BCAAs, preworkout, postworkout, and intraworkout. The companies I have tried the previous supplements from are: Optimum Nutrition, Muscle Pharm, Jym, Cellucor, PEScience, and soon to be SLAP Nutrition (I am SO EXCITED for this). Again, this is not going to be a criticism on any company (but Cellucor tastes like shit #what?), but more so about the science of supplements.
So what inspired this blog? Because let me tell you I am very inspired right now; It hit me, and I rushed home from the gym to write it. I was watching a vlog (video blog) from my newest YouTube obsession, who will remain unnamed. It was quite an old video of hers, but she was doing a "Supplement Haul", in which she went through all of the supplements she had just purchased. Girl had like $300+ of supplements. Protein, preworkout, BCAAs, multiple appetite suppressants...I love her, but the things she was saying about the products were very incorrect, and overall the girl is not really a fitness person, lifter, runner, etc. AND THAT'S OKAY. IT IS OKAY TO NOT BE INTO FITNESS. My reason for saying that is, that I got the feeling that she had shelled out all of this money on supplements hoping that just by taking them, she would be able to tone up (I just threw up in my mouth having to type that phrase). Needless to say, it didn't work. That's what this is about. People who buy supplements without matching it with the hard fucking work that has to come first. So let's get into it.
1. Protein. You can get fat from protein. Why would I open with that statement? Because if you supplement your body with protein on protein on protein, but don't have an active lifestyle, all you are doing is increasing your caloric intake without increasing your caloric output. And what happens when you eat more than you spend? You gain. GAINING ISN'T BAD. #gainz are great when they're muscle. But if you do not do the work to build the muscle, then that protein isn't going to just magically turn into muscle on its own. The average, non-exercising adult only needs about 60 grams of protein a day. Increasing this amount without working the hell out of your muscles will not build muscle. Why? Proteins are made of amino acids. Amino acids function to help build cells and repair tissue. If you didn't tear the tissue (by lifting/running/whatever), then you don't have anything to repair...starting to make sense? If you don't use the amino acids, they can absolutely be stored as fat, or the body can just get rid of them. Either way, sounds like a waste of money to be buying supplements just to lose it in urine or gain it in an undesirable way. You have got to work your muscles if you want to put it to work, my friends. I promise you, simply increasing your protein intake will NOT help you reach your goals unless you have the work that goes with it. Okay. I think that's enough on protein.
After writing about #protein, I realized that one blog post for all the supplements I planned on speaking about would just be tl:dr, you know? SO. That's all for this, Part One, of supplements. Next will be Pre-wokout and BCAAs. :)
#bodybuilding #powerlifting #npc #npcbikini #npcprep #bikiniprep #npccompetitor #fitness #health #girlswholift #girlswithmuscle
Friday, January 8, 2016
Winter Skin Necessities
Winters, at least in the Midwest, are harsh on the skin. The blistering cold, lack of sunlight, and harsh winds can cause a variety of damage to one's outer layer. If your skin has the winter blues, check out some of the products below; I have all of them in my skincare regimen, and as an elderly woman of 27, the care of my skin is very important to me....FOREVER YOUNG.
1. Yogi Skin Detox Tea. Stay with me here. I generally do not believe or buy into ANY detox products, because hello I have a liver and kidneys, it's called biological detoxing of the human body. Detox products are, more or less, BS. Especially for weight loss. HOWEVER. I truly think this product is simply marketed incorrectly, because it works! The teas main ingredient for helping skin is rose petals; another rose-based product will be seen on this list. Rose components reduce bacteria build up and decrease inflammation. This tea is the real deal. Three days after I started drinking it, one cup at night, I saw a difference. I purchased mine on amazon.com, search "Yogi Skin Detox". Also look for it at Target, Whole Foods, etc.
4. Lush Mask of Magnanimity. Oh, holy hell. Recommended to me, more or less from my sister, this stuff is a game changer. No negatives to report. A very affordable, almost cheap, product, I was in love at first use. This mask is meant as an exfoliant, soother, and deep cleanser. The exfoliator part of it is gentle enough for daily use. It has a nice minty smell, and left my skin feeling soft after washing it off. A lot of washes and exfoliators can immediately leave your skin looking dried out and flaky, but not this! Definitely becoming a permanent fixture in my cabinet.
4. Lush's Cup O' Coffee. What an absolutely refreshing way to wake up, especially for us coffee drinkers. Yes, it smells exactly like your favorite cup of coffee, because that's what it is made from! Another exfoliator, it really energizes and awakens the skin. Again, gentle enough for my sensitive skin, great affordable price, you have nothing to lose!
5. Lush's Imperialis Moisturizer. This blog post is turning into a Lush-athon....with good reason. They make amazing products. I have been without a moisturizer all winter so far because, frankly, they are all shit. Either they don't work, they sting, they make my face red, they smell bad, or they make me breakout the same day. Products I've tried that do the above: Kate Somerville, Proactive, Aveeno, Garnier, First Aid Beauty, Clean & Clear. And then I found this. Lush recommends this as the moisturizer to start with from them, it is for combination skin. Again, a small bit goes a long long way. I got the tiny size and expect it will last 1-2 months. My face is the softest it's ever been, the most even as far as tone goes, and it smells great.
1. Yogi Skin Detox Tea. Stay with me here. I generally do not believe or buy into ANY detox products, because hello I have a liver and kidneys, it's called biological detoxing of the human body. Detox products are, more or less, BS. Especially for weight loss. HOWEVER. I truly think this product is simply marketed incorrectly, because it works! The teas main ingredient for helping skin is rose petals; another rose-based product will be seen on this list. Rose components reduce bacteria build up and decrease inflammation. This tea is the real deal. Three days after I started drinking it, one cup at night, I saw a difference. I purchased mine on amazon.com, search "Yogi Skin Detox". Also look for it at Target, Whole Foods, etc.
2. Fresh Rose Face Mask. Another rose product as number 2, so I don't need to restate the awesome benefits of rose ingredients. I have very, very sensitive skin. I use this about once a week for 10 minutes, after washing my face, if my skin looks and feels like it needs a bit of soothing coupled with hydration. It doesn't irritate my skin at all and I have a nice glow all day. $45 at Sephora, friends.
2. Fresh Sugar Lip Serum Advanced Therapy. Another Fresh product! I love this stuff, I received this packet as a free sample from Sephora over a month ago and am still using it twice a day! A little tiny bit goes a long way with this product. A really great lip hydrator, to be used in the morning and before bed.
4. Lush's Cup O' Coffee. What an absolutely refreshing way to wake up, especially for us coffee drinkers. Yes, it smells exactly like your favorite cup of coffee, because that's what it is made from! Another exfoliator, it really energizes and awakens the skin. Again, gentle enough for my sensitive skin, great affordable price, you have nothing to lose!
5. Lush's Imperialis Moisturizer. This blog post is turning into a Lush-athon....with good reason. They make amazing products. I have been without a moisturizer all winter so far because, frankly, they are all shit. Either they don't work, they sting, they make my face red, they smell bad, or they make me breakout the same day. Products I've tried that do the above: Kate Somerville, Proactive, Aveeno, Garnier, First Aid Beauty, Clean & Clear. And then I found this. Lush recommends this as the moisturizer to start with from them, it is for combination skin. Again, a small bit goes a long long way. I got the tiny size and expect it will last 1-2 months. My face is the softest it's ever been, the most even as far as tone goes, and it smells great.
6. Lush's Bubblegum Lip Scrub. Last Lush product, I promise! I have had this teeny tiny little jar since February 2015, and have used up about 10% of it, and I use it almost daily. Amazing longevity, works great as a lip scrub, and my favorite part is that you can safely lick it off, and it is so yummy!
7. A simple body lotion. No fancy brand, no fancy smell, just your basic lotion infused with vitamins. In case you didn't know, the best time to lotion up is right after a shower or bath, when your skin is still moist. Don't neglect! Winter air is cold and dry, save your skin the pain of flakes and cracks.
8. EOS Hand lotion. Small and easily portable, this thing goes everywhere with me. With how often humans are supposed to wash their hands for sanitary purposes, dry hands should be an epidemic. And then add on winter...yeesh. These little guys smell good and are a great moisturizer. Find one at Target, Walmart, CVS, Walgreens, etc.
The most important, not pictures piece of the winter skincare puzzle is water. Say it three times. water water water. The cold weather can make people these inclined to drink water, or maybe just less aware of their level of hydration, but that doesn't make it less important. All the high-end skincare products in the world won't save you if you don't drink plenty of water! In forty years, you will be thankful you did. Personally, I am on that 1.5 gallon life...if you aren't a regular water drinker, start with 64 oz a day as a goal, then move up to an ounce per body weight. If you are a very active human, aim for 1-2 gallons! And pee every twenty minutes!
Monday, January 4, 2016
Stop Being Jerks
I was going to do "15 Things I Learned in 2015" blog post, BUT everyone did a version of that and I am really about doing my own thing, so I will no longer do that post! You also will never see me wearing a LoveYourLemon beanie, now that every female fitness IGer bought one and posted the same picture as the girl before her. #sorrynotsorry. Doesn't anyone do anything new anymore?
ANYWAY.
My topic today was inspired by my gorgeous and jacked friend, Greta. The premise is, more or less, things that non-competitors (whether it be powerlifting or bodybuilding) say to competitors, and why it's shitty. And what you could say instead and be less of a jerk! So let's go!
1. "You eat like a (bird, rabbit, grasshopper, etc)." So yesterday at lunch you saw me walk out of my office eating a salad, and now presume to know my entire diet? LOL ok. Sorry that you didn't see the two meat patties and protein bar I ate in my office right before that. Or the oats, eggs, toast, fruit, and protein shake for breakfast. Unless you are with a person every hour of the day, you do not know what they eat, or how much they eat. It is ignorant and rude to say something like this, and can really make a competitor feel singled out and bullied.
2. "This must be your cheat meal!" No. Eating isn't cheating. Kill the idea of cheat meals. Please.
3. "You went to the gym today already? Gosh that makes me feel bad!" Hi, my training and my work ethic isn't about you. Get over yourself! It's about me. competitors don't work hard to make other people feel bad about themselves, it's completely self-motivated. Don't make it awkward.
4. "You eat a ton! I could never eat that much." Cool story, bro. Competitors can eat a lot because they work a lot. Sounds like you're jealous and tired of under eating and still being skinny-fat. Don't shame a competitor for their eating habits....don't shame anyone for their eating habits, actually. That's how people develop unhealthy relationships with food.
5. "You're so good for not eating a cupcake!" A person is not good or bad based on what they eat. This is a concept that has been forced on you by #dietculture. It is destructive thinking. Kill it! And while you're at it, remember that someone's diet and will power does not make them good or bad.
6. "You're doing a bikini competition? Like where you wear a skimpy bikini and hooker heels?" Yes, that's part of it. That's the part that comes after an off season of lifting heavy shit and a cut of 16-20 weeks of serious hard work in the gym. But yes, thank you for summarizing with what I will wearing for one day. Do you feel better about yourself now that you belittled someone's hard work?
7. "I would never want to look like that." This is my favorite, and honestly, this is the response it deserves, "oh good, you probably don't have it in you anyway." Seriously. Jealously is so thinly veiled sometimes.
Don't be jerks. If you feel it necessary to comment on someone's body or habits, whether it be in person or on social media, say something positive. We all need it.
ANYWAY.
My topic today was inspired by my gorgeous and jacked friend, Greta. The premise is, more or less, things that non-competitors (whether it be powerlifting or bodybuilding) say to competitors, and why it's shitty. And what you could say instead and be less of a jerk! So let's go!
1. "You eat like a (bird, rabbit, grasshopper, etc)." So yesterday at lunch you saw me walk out of my office eating a salad, and now presume to know my entire diet? LOL ok. Sorry that you didn't see the two meat patties and protein bar I ate in my office right before that. Or the oats, eggs, toast, fruit, and protein shake for breakfast. Unless you are with a person every hour of the day, you do not know what they eat, or how much they eat. It is ignorant and rude to say something like this, and can really make a competitor feel singled out and bullied.
2. "This must be your cheat meal!" No. Eating isn't cheating. Kill the idea of cheat meals. Please.
3. "You went to the gym today already? Gosh that makes me feel bad!" Hi, my training and my work ethic isn't about you. Get over yourself! It's about me. competitors don't work hard to make other people feel bad about themselves, it's completely self-motivated. Don't make it awkward.
4. "You eat a ton! I could never eat that much." Cool story, bro. Competitors can eat a lot because they work a lot. Sounds like you're jealous and tired of under eating and still being skinny-fat. Don't shame a competitor for their eating habits....don't shame anyone for their eating habits, actually. That's how people develop unhealthy relationships with food.
5. "You're so good for not eating a cupcake!" A person is not good or bad based on what they eat. This is a concept that has been forced on you by #dietculture. It is destructive thinking. Kill it! And while you're at it, remember that someone's diet and will power does not make them good or bad.
6. "You're doing a bikini competition? Like where you wear a skimpy bikini and hooker heels?" Yes, that's part of it. That's the part that comes after an off season of lifting heavy shit and a cut of 16-20 weeks of serious hard work in the gym. But yes, thank you for summarizing with what I will wearing for one day. Do you feel better about yourself now that you belittled someone's hard work?
7. "I would never want to look like that." This is my favorite, and honestly, this is the response it deserves, "oh good, you probably don't have it in you anyway." Seriously. Jealously is so thinly veiled sometimes.
Don't be jerks. If you feel it necessary to comment on someone's body or habits, whether it be in person or on social media, say something positive. We all need it.
Subscribe to:
Posts (Atom)