Girl Language Motivation!

I do not own this photo.

Girl Language Motivation!

I do not own this photo.

Pave Your Own Road to London

The Olympic Trials were held a few weeks ago and, right now, the majority of Americans are still buzzing about them as the 2012 London Olympic Games draw nearer. As each round of trials aired, the athlete inside of many grew hungry. For some, it’s motivating to watch such talented athletes succeed in their sports. Watching swimmer Ryan Lochte win his heat – while drooling over his hot bod of course – or holding your breath while gymnast Jordyn Wieber goes for her beam dismount kind of makes you wish you could be there doing something amazing yourself.

After you get past the initial awe of watching the athletes compete – something that isn’t quick to go – you begin to wonder how exactly they got to the position they are in today. What pushed them to get there? What made them the best? The U.S. Olympic Team’s athletes harbor more motivation, dedication, and perseverance than any other  in their sport, but why?

HBO Real Sports recently ran a story about 100m hurdler Lolo Jones that sparked the interest of many.  The interview covered the harrowing story of Jones’ childhood and revisited her failure to qualify at the 2004 Athens Olympics and her loss at the 2008 Beijing Olympic Games where she knocked down the ninth hurdle; that ninth hurdle is something that has haunted her for the last four years. As Jones stepped past the finish line of that cruel race, she sank to the ground and remembers, “I felt like somebody had just stabbed me in the stomach. I didn’t even have the energy to get up. I couldn’t even stand.” However, right after that she reminded herself, “You’re at the Olympics. You made it to the show.”

Jones’ setbacks didn’t stop her; she has pushed on. In the interview, Jones says she has been training harder than she ever has before. The athlete is hungry for the gold and after everything she has been through she has once again qualified for the 2012 Olympic Games in London. Jones literally ran away from her past and toward a brighter future. She had a tough road to London, but how she got there isn’t what is most important, it’s that she made it after everything she had to endure.

Now that you’ve learned about Lolo, I can assume that you’re sitting here wondering, “Okay, so how does this apply to me and my fitness goals? What does this mean for us, the ‘normal’ people?” Well, if you think about all of the times Lolo Jones has been turned away from the gold and the way she pushed forward after each setback, you may begin to see her drive and perseverance as inspiration. If you take what Jones and other Olympic athletes practice each day and work to apply their mental disciplines to your own life, your fitness goals and progress are sure to skyrocket.

It is important to remain positive and determined while training even if you are going through a slump or plateau in your fitness goals. Jones pushed harder each time she was at a loss, which is exactly what you should do in the gym. If you normally do twelve reps of each set, push for fifteen; the burn from those extra three reps will remind you that you’re stronger than you think. You’ll realize that, like Lolo, you can keep pushing to better yourself.

If you’re reading this, it’s safe to say you’re working toward a goal or, in the spirit of the Olympics, traveling on a road toward them. Enjoy the remainder of the summer Olympics and, while you’re at it, pave your own road to London because Nike is right, “If you have a body, you’re an athlete.”

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My Progress – Bench Press, 145lbs!

I finished editing the video footage I took yesterday of everyone lifting at the gym. I stuck my bench press at the end. Although it was super slow, I reached my goal of 145lbs! Check it out!

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A Structured Day for Optimal Health – How Having A Routine Can Maximize Your Potential!

Women always have a million and one things on their plate at all times. The stresses of daily life can be too much to deal with sometimes, so we tend to get overwhelmed with all of the things we have to juggle – work, kids, cleaning, the never-ending dieting. When we get overwhelmed, we become stressed and, when we’re stressed, we turn to food for comfort. After you’ve had your first couple of Oreos, you come to this realization that you’ve cheated on your diet, and, once you’ve cheated, you get the “well-I already-screwed-up-so-I-might-as-well-eat-everything-in-the-pantry” mind-set. We all go through it – it’s a part of life. The only difference from that being a part of your life to living a healthy life is that you can learn to change it, so it doesn’t ruin your health or weight loss goals. You can eliminate this bad habit.

I know countless women who spend their time searching the internet for new ways to lose weight or get in shape – I used to be one of them – but I have news for you: There’s only one way to do lose weight or reach your health goals; it’s to live a healthy lifestyle. There is no certain diet that will lead you to your goals. For example, Atkin’s works, but only for a few months until you get sick of it, binge on bread, and realize that you’ve consumed way too much protein than is healthy. You can read and learn all you want about diet and exercise, but unless you do something with that knowledge, like incorporate it into a healthy routine, it’s useless. There’s no magic book, fitness DVD, or famous personal trainer that will change your life or do the work for you. The information is out there, and it’s great to acquire, but only you can make yourself use it. Jillian Michaels can’t come out of the TV while you’re watching “The Biggest Loser” and tell you to get off the coach and stop eating donuts. If you want to make a change for the better, you must get your head in the game and make yourself get off that couch. The best way to make a change in your life is by creating a structured day molded by new, healthy habits.

It is common knowledge that repetition leads to habit. The development of a habit isn’t something that happens overnight and I think that’s why so many women get frustrated with themselves and give up so easily. In order to create habitual structure or routine in your day, you  must practice and repeat the skills that will lead you toward a healthy habit and, ultimately, your optimal health or weight loss goals. Once you’ve continuously and successfully mastered the repetition of the new routine in your life, all of the things about dieting and working out that seemed so incredibly difficult before will take little to no effort at all! When you fit the right routine into your life and find a structure that works in your day, it will be a breeze for you to make progress.

Structure and routine will not only benefit your health, they will also allow you to achieve other goals in your life while organizing your thoughts and tasks. By planning ahead and already knowing what your day will consist of, you remove all unnecessary distraction from your day.

“[Structure] can also greatly simplify your work day and personal life, as your day won’t be overly chaotic and complicated, you can group similar tasks together and batch process them, and you can be sure of doing the things you really need to do. Most importantly, it puts you in control of your day, instead of putting  you at the mercy of the ebb and flow of all incoming requests. Without a routine, we have no good way of saying “no” to requests as they come in, and we are at the beck and call of every person who wants our time and every website that wants our attention. That’s not a good thing, not if you want to get the important things done” (Zenhabits.net).

It sounds simple and, for once, it actually is. Make a plan, stick to it, see results. Get your work finished, live a calm, organized life, and reach your health and fitness goals while doing it.

You’re convinced now, aren’t you? Well, now that you’re gung-ho for structure, the next step would be to create it. Here’s where you ask, “How do I do that?” Good question.

Follow these tips:

  • Every night create a list of what you plan to do the next day – start the list from the time you wake up until you go to sleep, make sure every part of your day is accounted for, and set times for the things you plan to accomplish.
  • Don’t make your to-do list/plan too complicated. Don’t clutter it with a high number of tasks that you won’t be able to accomplish.
  • Remember, repetition is important. If you don’t stick to your schedule one day, don’t be too hard on yourself. Sometimes life gets in the way and all you can do is the best you can. Learn from your mistake and follow through with your routine the next day. Each time you repeat the routine, it will become easier to follow.
  • Test out a few different plans/routines – write up a few and see which one fits best with your personality and schedule.
  • Keep a training log. It’s important to track what you’ve done in past workouts, so can move forward and progress in the gym.
  • Keep a journal of your daily meals/calories/intake. Being able to see day by day what you’ve eaten will allow you to see what works, what doesn’t, and what you should continue to do in your routine. What time you eat and what you consume is extremely important when eating “clean”. Plan wisely.
  • Each week, choose a day to take a progress picture. As your routine gets easier day by day, each week you will see changes in your body. The changes may be dramatic or almost unnoticeable, but it doesn’t matter as long as you are able to see results.
  • Have a positive outlook on your new plan/routine. If you treat it like it is only something you are doing to lose weight and view it as a punishment, there is very little chance that you will follow through with it and you are more likely to be unhappy while trying.
  • Be sure to include time in your day that is solely dedicated to yourself to do what you like to do – read a book, watch your favorite TV show, take your dog for a long walk, etc. If you enjoy your new routine, you will be more likely to stick with it.

Most important, you need to have confidence in your ability to accomplish your goals and must be motivated enough to follow through with your new plan. Each and every one of you is capable of achieving your goals, you just need to believe so. Take pride in yourself and make sure that you are making choices you will be happy with the next day. Let everyday be better than the last – make progress! I believe this post is like all of the other information out there; I’m telling you what you need to do, now all you need to do is actually do it! I know you can! Good luck!

Learn about “Optimizing Your Productivity with Daily, Weekly Routines” here: http://zenhabits.net/optimize-your-productivity-with-daily-weekly-routines/.

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Not So Girly!

While I’m editing my bench press video from this morning, I thought I would share my dad’s squat. We belong to a powerlifting gym called “Jakked Hardcore Gym” in Montgomery, IL. Enjoy!

 

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Clean Recipe – Protein Pancake

In order to live a healthy lifestyle, it is essential that you start your day with a “clean” breakfast. Whether you are looking to lose weight or to build muscle, you must eat breakfast in order to get your metabolism going and to feed your growing muscles. The components of a “clean” breakfast include protein, whole grains and fruit (carbohydrates), and a healthy fat or low-fat dairy product.. Your body needs protein in the morning because it is in a catabolic state when you wake up. When your body is in a catabolic state, your body burns muscle in order to obtain energy because the glycogen store is low in the morning. In order to change this, you must eat protein upon waking. You want to prevent any of your muscle from wasting away because muscle burns more calories than fat and helps to eliminate it altogether. Consuming protein in the morning can also help your body sustain the feeling of fullness throughout the day. Carbohydrates are essential because they provide the body with energy and act as great sources of fiber. Healthy fats (almonds, avocado, etc.) or low-fat dairy products (Greek yogurt, milk, etc.) are great options to supplement your breakfast with as the dairy products contain calcium, which is necessary for bone health, and the healthy fats can help you reach optimal health when combined with the other components of your “clean” breakfast.

The “protein pancake” is an extremely healthy breakfast option. The entire breakfast (pancake topped with syrup) totals 270 “clean” calories, so it is great for both weight loss and muscle-building. (Calorie count does not include milk or walnuts as they are not required ingredients.)

Here’s what you’ll need:

1. Sugar-free syrup

2. Pam

3. 1 whole egg, 3 egg whites

4. Oats

For proper preparation, be sure to have the following ready for use: a medium-sized frying pan, a mixing bowl, measuring cups, and a spatula.

Preparation is as follows:

  1. Crack 1 whole egg over mixing bowl.
  2. Add 3 egg whites to bowl – separate yolk from white before adding.
  3. Measure 1/3 cup oats, place into bowl. (Picture 1)
  4. Stir contents of bowl – I like to add cinnamon to the mixture. (Picture 2)
  5. Place frying pan over heat, spray with Pam.
  6. Pour mixture into frying pan. (Picture 3)
  7. After a few minutes – when the pancake has cooked from the bottom through – flip with spatula. (Picture 4)
  8. Leave the pancake to finish cooking for a few minutes longer, then remove from frying pan.
  9. Top with 1/4 cup of sugar-free syrup.
  10. Enjoy!

I like to top my protein pancake with walnuts, but you may also enjoy it with the fruit of your choice – bananas and berries complement the dish very well. Below you’ll find the finished product. Enjoy!

Why You Should Add Avocado to Your Diet

Foods high in fat are not permitted in a clean diet. However, there are foods that contain “good” or “healthy” fats, and one of them is the avocado.”A medium-sized avocado contains 30 grams of fat, as much as a quarter-pound burger. That’s why diet experts have long urged Americans to go easy on avocados in favor of less fatty fruits and vegetables. But now nutritionists are taking another look. They’re finding that most of the fat in an avocado is monounsaturated — the ‘good’ kind that actually lowers cholesterol levels. Thanks to this new understanding, the U.S. government recently revised its official nutrition guidelines to urge Americans to eat more avocados” (WebMD.com).

Here are some additional health benefits of the avocado:

  • Avocado is a great source of potassium, which may help regulate blood pressure.
  • Because of the avocado’s carotenoid diversity, it has anti-inflammatory properties.
  • “Avocados contain ‘oleic acid’, a monounsaturated fat that may help lower cholesterol” (Pyroenergen.com).
  • Avocado can aid in the prevention of breast and prostate cancer.
  • Avocado can help reduce the risk of developing cardiovascular disease.
  • The “good” fats found in avocados are good for hair, skin, and nail health.
  • Avocado can help to regulate blood sugar.

Find more nutritional benefits of the avocado here: http://www.avocado.org/avocado-nutrients/, http://www.healthdiaries.com/eatthis/10-health-benefits-of-avocados.html, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5

Never bought an avocado before? No worries! Here are some pointers on what to look for when choosing them at the grocery store. “For immediate use, select slightly  soft avocados that yield to gentle pressure  on the skin. For use in a few days, buy firm fruits that do not yield to the squeeze test.  Leave them at room temperature to ripen” (Mealsforyou.com). An avocado is ripe when it is somewhat soft. When buying avocados, I usually make sure mine are firm to touch – this way if I don’t eat them the same day, they won’t go bad! If you buy your avocados firm like I do, you will most likely have to wait 3-5 days for them to ripen. If you want to slow the ripening process, you can throw the avocados in the refrigerator. I usually only eat half of the avocado and save the rest for later, so you can also use the fridge to make sure the other half doesn’t go bad too quickly. Avoid avocados with sunken, dark spots or cracks.

There are many ways to add avocado to your daily diet. You can add a few avocado slices to your eggs in the morning or with your chicken at night. You can make a clean guacamole to enjoy with whole grain chips or throw a few slices into a salad – “Recent research has shown that absorption of two key carotenoid antioxidants—lycopene and beta-carotene—increases significantly when fresh avocado (or avocado oil) is added to an otherwise avocado-free salad” (WHFoods.com). One of my favorite ways to eat avocado is over a lean turkey burger topped with a pinch of salt! Avocado isn’t only a healthy option, but it can also aid in weight loss. When compared to butter and cheese, avocado is the best clean and “waist-friendly” option! Check it out:

This recipe from Tosca Reno’s “The Eat-Clean Diet” is a fun way to spice up an Italian-style dinner while staying on track!

See more of Tosca’s “Bruschetta with Tomato & Avocado” here:  http://www.eatcleandiet.com/food_and_recipes/clean_recipe/bruschetta_with_tomatoavocado.aspx

When eating the fatty fruit, remember that although healthy, they are also high in calories. Practice portion control!

Pictures from: http://www.avocado.org/avocado-nutrients/, http://sigonas.wordpress.com/2010/01/12/california-hass-avocados-are-here/, http://angiesrecipes.blogspot.com/2010/08/avocado-dip.html, http://www.avocado.org/nutrition/

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