Burnout

burnout0A while back I wrote a piece on my over-training syndrome and addiction to exercise and how it attributed to weight gain and other health issues (including adrenal fatigue).  Once I realized had confirmation that my glutenous exercising was taking a toll on my health, I pulled back the reigns somewhat and began to let go of my addiction.  Although still maintaining a fairly strict exercise regime, I let go of the idea that I absolutely needed to work out every single day and became more lax.  And I think cardio was killing me.

This past year, as you may have read, I have changed up my fitness goals and have been concentrating on strength training and lifting, spending most of my gym time in the weight room and venturing into territory that, though I have always maintained some strength training, has been on the up-and-up with me.  Power lifting and such has become somewhat of a (new) passion and I’m really excited about it and look forward to the days I can get to the gym.  Which, of late, seems to be more and more frequently.  With classes at least three times per week, I have been making efforts to hit the gym the other 3 to 4 days each week.  The other day someone referred to me as a “gym Nazi”.

On top of classes and gym time, the last few months I’ve gotten more and more into hiking – mostly on weekends or sometimes on the off-days from working out.  And I have been walking every day on my lunch break for the full hour, and several days before work for anywhere between 20 to 40 minutes.

This week, I had some pretty insane workouts – including lifting the highest amount of weight I’d ever lifted (impressing even myself), and Thursday I totally overdid it.  Like, completely.  I did two major walks – 40 minutes before work and an hour at lunch and in the evening I did my regular Thursday night gym routine, spending nearly two and a half hours in the gym, and ending the evening with a Zumba class.  (Thursday is my favorite night of the week!)

Lift Exhaustion

Although during my exercised-fueled endorphin rush I felt awesome and energetic and like I could take on the world, by late Thursday evening I was zonked and actually nodded off on my couch.  I never fall asleep on my couch.

Friday morning I awoke with not a lick of energy.  I was literally physically exhausted and drained.  The entire day I felt like I got hit by a truck.  A big-ass truck!  I was barely functioning at work and felt like no amount of caffeine would be able to help me.  I was relieved when the work day ended.

Out of Order

This is how I felt Friday…keep knocking…there’s no one home.

However, I am a moron determined and decided that I still wanted to ensure I got another workout in, since it was cold and raining on Friday and I barely got a walk in (short one in the morning and shorter one in the afternoon – resulting in very wet pant-legs) and I headed to the gym once again.  It’s really all I could think about Friday and I really was happy to get there.  I spent way too long there Friday night working out (about an hour and 40 minutes), lifting and finishing with a little cardio.  I felt like I could conquer the world and could keep going but, sometimes I have to say “enough’s enough”.

Although I ventured back to the gym yesterday for what turned out to be a great workout with a buddy, I felt like I didn’t or couldn’t put all I had into my workout.  And although I slept wayyyy too long Friday night into Saturday, I was still very tired and needed to push myself.

I made the decision to definitely take today off.  Even though I was invited to participate in a fun-run for Apple Blossom festivities, I was happy when the invitee texted to say that she was declining as well.  Thank goodness.

I have spent most of today and last night recovering from last week and I am determined  to not let myself get to that point again.  The point of physical exhaustion and burnout.  I don’t think I’ve ever really experienced exercise burnout before.  It’s definitely different than the over-training syndrome and adrenal fatigue I experienced a few years ago.  I’ve also decided this week to opt out of any FitBit challenges that I’ve been invited to as I feel like I’ve been too competitive lately and that has been fueling me a little more than it should.  I am not Monica Geller.

And, let’s face it, I know better.  I wasn’t trying to get to this point on purpose.  Exhaustion is NOT a status symbol.  I know the effects of over-training and risks exhaustion can pose. Up until the end of this past week I wasn’t feeling the effects of my workouts.  And perhaps this is a one time occurrence, but I will be more careful as I go into a new week.  I will not attempt more than I can handle.  My body is my temple and as such, I shall treat it like one and show it more respect.

~FB

Eat the Doritos*

Chips

Last year a friend was telling me how she had fallen off the fitness wagon.  She was busy with work and her kids and her life was consumed with normal life things.  Then she told me that the week prior a friend of hers was diagnosed, at age 30, with ALS.  She was so sad about this news and she said to me “I know that I need to stay fit and healthy and on track, but sometimes, I just want to eat the Doritos.”

Last week this same friend buried her mother.

This week one of my closest friend’s father passed away from a sudden massive stroke.

Several weeks ago my brother was injured badly in a motorcycle accident.  He just returned home a few days ago after spending 16 days in the hospital.  He’s very fortunate and blessed to still be with us, but he’s got a long road of recovery ahead of him.

Needless to say, the last few weeks have been overwhelming with so many tragic and stressful events all heaped together.  And believe me, I wanted to eat the Doritos!  All of them.  Well, maybe not Doritos but I certainly wanted to bury my emotions in chocolate.  And maybe I did…a little.

I am a very emotional person and I am a bit of a crybaby and sometimes when I’m trying to hold it all together I feel more and more like I’m going to fall apart.  I felt that way a bit with my brother’s accident.  He is a very strong person, physically.  He always has been.  He lifts weights and he boxes and runs and bikes and he wrestled.  He’s done it all.  And seeing him in such a state of vulnerability and completely busted and broken was, not only terrifying, but also a bit unknown to me because I don’t recall ever seeing him like that. (Not that he didn’t still have his moments of being an ass!)  So I buried most of my fear and sadness inside, had a breakdown once or twice, and then spent the rest of the time eating chocolate – followed by regular workouts.  Because I’m a bit of a freak and it seems that exercise is really the best way for me to get my aggression out.

Life is about balance.  There are times when you need comfort and sometimes food is the only place you can (or want to) find it.  And that is okay.  It’s about moderation.  You can have the Doritos, you can have the cake, you can have the Tim Bits.  You just can’t have it all all the time.

So, go ahead and eat the Doritos.

~FB

PS I’m not affiliated with Doritos

Don’t Give Up

Tried Everything

Let’s be realistic for a minute.  Results take time.  You aren’t going to do one workout or one class or one day of a change in diet and expect to drop down a bunch of sizes.  Life doesn’t work that way.  And like I’ve always said, the weight didn’t come on in a day, it shouldn’t come off in a day.

You have to work for it.

And, something else I’ve said over the years:  If you’re not willing to work for it then you’re not ready to lose the weight.

Life is not easy and losing weight is not easy.  But get in there, dig deeper, work hard, sweat, LOVE YOURSELF, and your hard work will pay off.

Tomorrow is the first day of a new week.

It’s the first day of a new you.

Hang in there.  Don’t give up.  It will seem easier.  You will get stronger.

Don’t give up.

You Got This!

~FB

 

Be Happy


be-happy

It’s Sunday and I’m feeling really…overworked in fitness.  Maybe?

I’ve been going so hardcore lately – “upping” it in my classes, and going all out in my own personal workouts, in addition to picking up a few additional clients.  And this weekend I am paying the price.

I haven’t had a tarsal tunnel flare up in a few months but I totally overdid it this week (my own fault) and screwed myself and now my ankles have been buzzing since Thursday.  I can’t quite explain the pain to you – but it feels like ongoing electrical shocks in my ankles and at the bottom of my legs.  On top of that, my back is still going out every other day, and my hamstrings have been super tight the last few days (again, self inflicted and I should know better).

I could sit here and write about how horrible my life is and whine about “why is this happening to me?”.  But I won’t because I absolutely do not feel that way.  In fact, I feel the opposite.  I am blessed to have the ability to get up and work out each day.  I am thankful that I have a full belly each night – and that I even have the option of creating healthy meals.

Quite recently I saw a rerun of an old Judge Judy episode where one team mother was suing another team mother of their sons’ football jerseys.  The plaintiff really looked like a smug lunatic and she and her husband kept stating how “upset” they were that the uniforms weren’t what they expected.  Judge Judy then asked “Do you have healthy children?”  To which the plaintiffs responded “yes”.  Judge Judy then said if they were “upset over a uniform they were sickos” and that if they had to “deal with parents who were upset that the lettering was coming off the children’s uniforms when the children are able to run around a football field and healthy enough to do that then you’re all sickos.”

See the point?

I am thankful that I have the opportunity to better my fitness goals.  I am thankful that I have the ability to get up and lift weights and run and jump and teach classes.  I am blessed to live my life the way I do and have the option of making the choices I do.

I think positively.  I work hard.  I eat healthy.  I dance more.  I exercise daily.  I love often.  And I AM HAPPY.

~FB

 

 

 

 

 

 

Vitamin E and Your Diet (Guest Post)

The Importance of Vitamin E and how to Incorporate it into Your Diet

Daily vitamins and minerals are one of the most important parts of a healthy diet. We all know how important Vitamin C and B12 are—we hear about them all the time. The market is inundated with B12 vitamins. Vitamin D supplements sell well in the winter because we worry we’re not getting enough sun. What about the other, less popular vitamins? Vitamin E is an equally important part of the diet. Today, we’ll talk about why and how you can work it into your daily meal plan.

Vitamins help the body grow and develop. Each one does this in a unique way. For example, Vitamin E is organically built to protect the body from neurological and mental diseases, diabetes, and ailments of the eyes. There are two main types of vitamins: fat-soluble and water-soluble. Vitamin E is a fat-soluble vitamin which means that it is more resilient and the effects can last longer in the body. Water-soluble vitamins like B12 are flushed out of our system whenever excess water is. Comparatively, a person would need more B12 than Vitamin E since Vitamin E stays reserved in fat tissue. Taking too many fat-soluble vitamins can be dangerous for the body. Toxicity is often times more dangerous than a deficiency.
A deficiency of Vitamin E can lead to the destruction of red blood cells, which, if severe enough, can cause anemia. The symptoms of anemia include malaise, fatigue, and abnormal heart-rate. Not enough Vitamin E can lead to more serious complications like Retinopathy, which can render patients partially or completely blind. Since Vitamin E is responsible for protecting the body from eye disorders like this, it is important to make sure that you get your daily amount each day. Skeletal Myopathy can also result from a deficiency. This condition is categorized by weakness in the muscles and skeleton.
Vitamin E can be found in oils. Krill oil is virtually tasteless and it is a bounty of vitamins and minerals. While it is most known for containing Omega 3, a daily serving of krill oil can also get you a portion of your other essentials including Vitamin E. Vitamin E is vegetarian and vegan friendly. It can also be found in a variety of plant-sources. Since the vitamin is fat-soluble, you can cook any of these ingredients without worrying about losing some of the nutrients to the heat. Avocados, leafy greens, fruits, nuts, and wheat all contain Vitamin E. You can also pick up a supplement at the pharmacy to give you a boost!
The benefits of Vitamin E are absolutely free so make sure you’re taking the most advantage of them each and every day. All vitamins are important to understand and consider. By building a vitamin-rich diet, you can be a healthier and stronger person.
Writer’s Bio
Meet Jane Grates.

jane-grates

Jane:  new best friend material.  🙂

Jane is an award-winning web lover and the co-manager of RunnerclickMonica’s Health Mag, and Janes Kitchen Miracles (<– Go check out that site!  So cool!).
Jane is a travel scholar, writer, health enthusiast, and food and health practitioner.

Gaga for Lady Gaga’s Tummy

Last night was the Super Bowl – and in case you missed, Lady Gaga was the half time show performer.

Let me first say that I haven’t always been a fan of Ms. Gaga.  She is a supremely talented vocalist and musician, but I really hate antics.  I know it’s a gimmick and about money and fame, but, some the crap she’s pulled has irked me to no end.  I mean, who else can live without her meat dress or the gun bra just weeks after the Sandy Hook shooting (bad, bad, bad taste!!)

But, if you put her in a room with a piano or just her voice, I can listen to her all day.

Anyway, all that aside, last night Lady Gaga gave an outstanding performance during half time.  It really was an incredible spectacle and I would have loved to have been there.  But, it seems that what has been talked about, tweeted, and posted about more than her singing and dancing is her stomach.  Yep.  Her stomach.

gaga

via Google

See that up there?   up-arrow

Internet trolls are calling that woman fat.  ARE YOU EFFING KIDDING ME????

First of all, let me say this….Lady Gaga is not fat.  Second, even if she were fat, whose effing business is it for anyone to comment on her body. She’s obviously very comfortable with her body (made apparent by her constant crotch shots to the camera – something else I can live without).  Third, she rocked the stage AND those glittery shorts and I suspect she could dance circles around the aforementioned trolls. Let us not forget she is a singer NOT a supermodel!

SOME FANS (<- click that link) have already banded together to address the body-shamers and to praise Gaga for her tummy.

gaga2

FAT?  ARE YOU FRICKIN’ INSANE????

And isn’t it ironic how all this has happened just a few hours after I posted “there will always be someone – that one person – who will do whatever he or she can to keep you down.” in my post yesterday.  It makes one wonder what these folks at home are like…the judgy ones who feel they have the right to comment on everyone else’s body.  I mean, they must be so completely perfect.  *insert sarcasm here*

Let us praise Lady Gaga for her rockin’ concert last night and forget about what her legs, boobs, stomach, ass, nose looks like.  Why don’t we concentrate on her musical talents and goodwill and give her props for that, instead of asserting something that is 100% none of out frickin’ business.

And I’ll say it once more:

Let us not forget she is a singer NOT a supermodel!  And she looked hella good!!

End Rant.

~FB

 

 

 

 

 

 

 

 

 

 

You’re Good Enough!

I had a conversation with another fitness professional recently and we were discussing how “haters gonna hate” (although we were more eloquent than that).

When you make the decision to change your life and to become a healthier person, there will always be someone – that one person – who will do whatever he or she can to keep you down.

I can attest to this.

After I’d made some changes and began eating better and exercising, I lost weight very quickly and my overall health changed.  Everyone was really supportive of me, my decisions, and my lifestyle.  Except one person.

This person, for whatever reason, wanted to make me feel bad for feeling good.  In fact, this individual even made a public comment that I looked sick and had “gone too far”.

Really?  I gave my life a makeover and worked my butt off to get healthy. Before that  was overweight, sedentary, and basically ate garbage.  But suddenly, now I’d gone too far?

good-enough

While you will always have tons of support while on your road to good health, you will also encounter a few people who jerks and will work to bring you down.  Either they’ll throw out a hurtful comment or a snide remark, or will just talk shit about you behind your back.  The truth is – and again, I’m calling a spade a spade – these few people are dissatisfied with their lives.  They’re jealous that you look and feel so damn good, and that you have accomplished (read: earned!) so much, and they, for whatever reason, don’t want to put in the effort to do the same for themselves.  So, in turn, they want to discourage you in hopes that they can bring you back down to their level.  DON’T LET THEM.

And if you need to, shake ’em off.

Remember, as always, You’re Worth It!

~FB

#youreworthit!

 

 

 

 

 

 

 

 

Finding Inspiration

I grew up in the 80’s and 90’s.  And back then, we didn’t have cable at home.  And certainly, we didn’t have overwhelming channels that today’s folks have to choose from.  But, we had a few staple television shows that were watched – The Cosby Show, Who’s the Boss? (my favorite), Growing Pains, etc.  And I was obsessed with teeny-bopper magazines that showcased all my crushes (Kirk Cameron and Michael J. Fox), and potential best-friends (Alyssa Milano).  The famous were beautiful.

When Full House made its way to my television. I instantly was in awe of Candace Cameron.  Aside from the fact that she was Kirk Cameron’s little sister AND had had a small guest appearance on Who’s the Boss?, she was the first girl I’d seen on TV that looked like me: cute curls, a little chubby, and with the “Charlie Brown cheeks” that she referred to in a later episode*.  It was wonderful that I could finally identify with someone on TV and in magazines.  I was elated.

young-cc

How cute was she?

Although Candace said she never had an issue with her weight while filming early in the seasons, season 4 of Full House aired an episode called *”Shape Up”, in which DJ goes on a crash diet to slim down for a pool party.  This was an emotional episode for me for me to watch.  Although my eating disorders didn’t begin until a year or two later, I could completely relate to how DJ was feeling and could already see my own disordered eating and outlook.  (Note: While preparing this post, I re-watched the episode for the first time in likely 20 years and had the same emotional response I had the first time it aired.  To this day, it breaks my heart because I know the struggle and I know that most little girls have and will continue to have this struggle at some point in life.)

Later on, Ms. Cameron Bure declared she developed eating disorders a few years after the show had finished filming.  (Although, she states that it had less to do with her weight and more to do with where she was in her life, emotionally and physically.)

Since her days of self-destruction, Candace Cameron Bure has completely changed her body and her health.  She has an incredible workout regime, and one of the best (celebrity) trainers, Kira Stokes, as her own.  And I have found inspiration in them both.

These two have some of the best workouts I have seen.  As a trainer – and a trainee – I am often looking for ways to keep workouts fresh, innovative, and fun.  And these two ladies sometimes help me get there.

candace-and-kira

Candace Cameron Bure and trainer Kira Stokes (photo via Cameron Bure’s Instagram)

 Aside from gaining inspiration for my workouts, I have found inspiration in Candace  herself, from how she approaches fitness and clean eating and even spiritual health.  Three topics I already have in common with her.  Her approach to how she keeps her body lean and how she looks at her muscle and her strength is refreshing and it’s nice to actually see and hear a celebrity talk about it all and show how much dedication it takes her to keep her body in tip-top shape.  Especially when so many celebrities make the claim “I eat whatever I want and don’t work out.”  Pffftt!!

candace-cameron-3-times

Via US

Although Candace Cameron Bure is a celebrity and she has personal trainers and has appeared on Dancing with the Stars where she spent endless hours each day for endless months dancing non-stop, she is also a woman who has worked incredibly hard to get to get and keep a strong, toned, lean body.  Believe me – that takes work!  And, again, I find it inspiring that she has been so inclined to share her journeys with us, the public.  Through her books and her social media accounts and her television appearances, she has been delightful in showing us that if you set a  goal – and work for it – it can be reached.

And what’s even more delightful, and something I have found truly inspiring since I was a pre-teen, is that when she was a young actress and already a very public figure, she never had issue with her body – even, as it has been stated, when other people had. She was a great role model in childhood and continues to be a role model in adulthood.

I will continue to find inspiration from her.  Where do you find yours?

~FB

Instant Results

I saw this meme the other day on my Facebook feed and I thought how true it is and has been for many of us.

instant-results

We’re just entering our second week of 2017 and, as most people do, many of us have also made New Year’s Resolutions.  (Have you?  Tell me about them.)

I almost never make resolutions for the new year because I know I’m more than likely setting myself up for failure.  (Stop swearing.  Yeah right!)

Instead, this time I have have made the decision and commitment to work harder on my strength training this year.  For Christmas I had received a free-standing boxing bag, something I have wanted for a long time.  I was ecstatic Christmas morning.  And I have been utilizing it this past week like crazy.

In addition to the boxing, I am going to continue to my strength training in the gym (and at home) with lifting weights and, hopefully, continuously increasing the weight.  Of course, this part will depend on how my back fares.  I wretched it again just this morning while shoveling snow.  Sometimes I feel like it’s never going to heal.  But, that being said, I will work on my strength while doing my best not to injure myself any further.

work-for-it

My Whole 30 60 (I am aiming big this time) also starts tomorrow morning and I have been so excited to get going.  Don’t get me wrong, I am going to miss chocolate and those dreamy peppermint mochas, but I know how wonderful I feel when doing a Whole and committing myself to completely clean eating for 60 days has me on edge in all the good ways.

But see – this is the point of this post.  Instant results would be fabulous!  But it’s just not realistic.  Oprah said years ago on her show that if there were a pill out there to make her lose weight she would be on it!  But, unfortunately, there is no magic pill. You have to work for it.  You have to.  The only instant result you get is making the choice to change your life.

That’s right, in one instant you can change your life.  You can commit yourself to a better lifestyle – to eating cleaner, to sleeping more, to getting enough water to drink, and to exercising.

30-minutes

Even 20 minutes a day can change your life!

Many years ago, when I was overweight and at my heaviest, I made that commitment. And, as you know, I haven’t looked back.  I have changed my life.

At first, I had a hard time getting through my workouts.  I was panting and huffing and puffing.  I could barely get through three minutes.  But I kept at it and I worked my way up to 10, 20, 30, 60, 120 minutes.  I have often said that 20 minutes a day can change your life  and I stick by that.  You do not need to spend hours upon hours in the gym.  But you do have to do something.  Start off with a goal of even 5 minutes a day.  Work your way up to 10 or 20 minutes over the weeks.  See how different you feel, how easier it is to breathe, how harder you can go.  Feel the difference in your body and how your clothes fit.  Commit yourself to one month.  Give yourself 30 days of eating better and working out even 3 times a week.  I challenge you* to do that. Thirty days is not a long time.  But those thirty days can change your life.

You have to work for it.

~Fit Bitch

*Anyone accepting my challenge, please feel free to comment or email me and let me know you’ve accepted the challenge, or if you want fitness tips, instructions, workout ideas, or nutritional advice/healthy eating coaching.

Sleep

A few years ago I wrote a post on Sleep and how it affects your health and weight.  At the time I was still battling insomnia, although not as bad as it had been several months before.  And I had discovered that my lack of shut-eye affected, not only my sanity and ability to function like a normal human being, but also my weight.  As my sleep cycle decreased, I watched my weight increase.  I was frustrated on so many levels, but eventually, sleep came easier to me and I finally got back to a semi-normal amount each night.

As I noted in that post, our sleep norm is down to an average of 6 hours per night from the norm compared of 7 hours per night 10 years ago, and 9 hours per night compared to the norm at the turn of the century.  (I’m not an expert, but I can almost guarantee that with the increase of social media, the average rate of sleep in North Americans has decreased from 6 hours per night since I wrote that post three years ago.)

Sleep deprivation has shown to 1. affect the release of cortisol (a hormone that regulates appetite), which can leave one feeling continuously hungry, and 2. increase fat storage (your sleep loss can affect the way your body metabolizes carbohydrate, leading to excess blood sugar, promoting the overproduction of insulin, leading to fat storage).

Fortunately, as indicated in my original post, there are many great ways to ensure you get a good night’s sleep and well rested (stay away from caffeine, don’t exercise right before bed, etc.).  This time around, my very first suggestion is likely, in this day and age, the most important:

  1. UNPLUG!  Social media is terrific for catching up with friends and staying in touch, but honestly, I think it’s killing us slowly.  So many people are worried about what they might miss if they disconnect from Facebook, Instagram, Twitter, etc.  Even for just a few hours.  And therefore, are online all.night.long. If you want truly want to get a decent sleep, I suggest logging off your accounts and shutting down at least a good hour before hitting the sack.  Seriously, if you are that much of a social media junkie, then you likely need a detox anyway. Log off computer, turn off the TV, shut down your phone (or at least put it on media silent) so that your brain can unwind from all that garbage.

    plugged-in-sleep

    Turn it off!  Snapchatting your “fake” sleep look is not as important as getting the real Zzzzs.

  2. RELAX.  Have a warm bath, read a book (one of my favorite ways to wind down), meditate, have some conversation. AND FINALLY:
  3. CHECK YOUR MATTRESS Often we become so accustomed to our beds that we don’t realize how really terrible our mattresses are, and that they could verily be the reason our sleep pattern is so poor.  We wake up with aching backs, stiff necks, and zonked out, yet we continue to sleep on the same old mattress each night.

LEESA has some pretty terrific mattresses and other products out there that they call “a Universal Adaptive Feel™ that adapts to all body shapes and sizes and all sleeping styles. This is particularly useful for couples, as each side adapts differently to each partner.”  This is pretty perfect.  Think about how many times you wake up in the night because your partner is dipping the bed.

You can also check out The Sweet Home’s review on why Leesa is the best foam mattress around!

If you’ve noticed your rate or quality of sleep is suffering and your weight is changing (and not for the better), it is worth it to evaluate your sleep pattern.  If you feel you are getting enough sleep but you still wake feeling groggy and tired, perhaps it is the time to check out a new mattress or pillow.  Or, you can even look at how you are sleeping: are you facing the right direction, etc.?  I know not everyone believes in Feng shui (a Chinese philosophical system of harmonizing everyone with the surrounding environment), but it may be worth checking out.  If you’re used to your head facing north, flip yourself around so that you’re facing south.  Seriously: don’t knock it ’til you’ve tried it!

In the meantime, you can also check out Leesa’s the tips below on how to become a morning person.  And may you have sweet dreams.

sleep-graphic

~Fit Bitch