Why some people are fitter than you are

 

andrea ager

 

If I was a statistics girl (I’m not at all, but I’m gonna go there for a sec) I would say that 25% of the people that walk into my gym have a mindset to kill it.  To dominate.  To work their tails off.  They also are consistent with this mindset.  Not just until they get to a certain weight, but for their whole lives.   The remainder of people come in out of obligation.  Because they know they have to if they want to be healthy. Because they want to fit into a pair of jeans or wear a bikini. They just do what they’re told.  I’m going to throw out an observation and say that group B (the 75%) are also cereal dieters.  They follow trends.  They can lose a lot of weight but then gain it back just as fast.

Two people can start working out at the same time, do the same workouts, eat basically the same type of diet but have completely different results. Why is this?  Why do some people get fit way faster than others?  Why do some people, despite working out every day, stay the same?

Trust me, there are a plethora of answers to this question.  But the one I want to tap into today is mindset.  The difference between a fit person and an unfit person is fit people have constant determination, perseverance, strong will power and an urge to dominate.

Every time a person comes to me and says they’re not competitive, its almost as if they are throwing in the towel.  Think about all of the amazingly in shape people you know.  I guarantee they are some of the most competitive people you have ever met.

Your mind can be your best friend or your worst enemy.  The difference between you doing amazing things or you being stagnant is all in how you talk to yourself.   If you are walking up to the bar and this is your inner voice…”oh crap, this is heavy.  I’ve never done this before.  I don’t think I can do this.  I’m going to look stupid.”  Well guess what?!  You’re right!  You will do all of those things if that’s what you’re telling yourself.

Where as a competitive person walks up to that same bar and says “All Freaking Day!”  Guess who’s in better shape

They are doing the same movements as you are but their workout is more beneficial because they have more energy output than you.  Meaning they are more explosive.  They are pushing themselves to their limits, where as you are just doing your workout to “get it in”.   Think of the body of a sprinter.  Their energy output is 100% for short periods of time.  They have amazing physiques.  Think of fit people as sprinters.  The non-fit people would be like a jogger.  The harder you can go, the better you will be.

How is else is a fit person different?  Fit people go into withdrawals if they miss a week at the gym.  Fit people will skip girls night out because they have to get their workout in.  Fit people stay after class to work on weaknesses.  Fit people research movements they want to get better at.  They will make an excuse to GO to the gym.  When they calculate weight for their sets and it comes up at 136 lbs, they automatically do 140.  They don’t skip reps.  When something burns or is hard, they push harder. They eat a ton of food because they want to smash their workout.  They are confident.  They don’t whine when something is hard.  They don’t need a coach yelling at them so they put in 100%.  They push themselves to exhaustion.  They are leaders.

Obviously, being fit isn’t always easy.  It isn’t something people are born with (most people anyway).  Its a decision.  Its will power, its mindset and its borderline obsession.  Its a skill that needs to be practiced and it comes along with a lot of sacrifices.  Not everyone has what it takes, or we wouldn’t be the most obese nation in the world.  But now you know you can change it.  You CAN be the person you want to.  Its not about achieving a body type, its about how you view life.  Are you going to grab it by the horns or are you doing to be part of the herd?

And before I get load of comments, No, that first picture is not me. I won’t lie and say I wish it was though ;)

Get your kids to eat healthy!

I get asked a lot for tips on getting kids to eat healthy. Let me first start off by saying that, if its not good enough for you to eat, then you shouldn’t be feeding it to your kids. There is no reason to make 2 different options at every meal! Everyone should eat the same things. If your diet is important to you because you want to be healthy, then it should be just as important that you feed your kids that way! Why on earth would I feed my kids hot dogs, while I am sitting over here eating chicken and veggies?!?

1. Don’t have unhealthy options at home. YOU go grocery shopping. YOU put the items in your cart. YOU pay money for these items. The common denominator here is YOU! Children have zero control over the food in your house unless you allow them to. If kids have the choice between chips or fruits and veggies, they will most likely choose chips! It doesn’t take a rocket scientist to figure that out!!
2. If it stresses you out, then don’t take them shopping with you. They will whine and try and get you to buy junk. If you want to brave it, like I have to most of the time, try and turn it into a game. “Lets find which foods are healthy.” “help me put the food in the bag” or “point out which foods are unhealthy” This doesn’t always curb fits, but you never know, they might surprise you.
3. When they make a healthy food choice, praise them!! “wow! I am so proud that you made such a healthy choice and it makes me happy to know that your body is growing big and strong!!”
4. The opposite end of number three. When they make a bad choice, don’t make a huge deal about it! They are going to go to birthday parties and have too much cake. They will go to school and their friends will give them cookies. If you make them feel bad, they are just going to turn into secret eaters. I had this problem with my daughter and a good friend mentioned that as long as I am feeding them healthy at home, when the occasionally go out and eat bad, its not such a big deal.
5. Dipping sauces! If I have to put cheese or sauce on something to get my kids to eat it, then so be it! There is a great recipe on here called tzatziki (tuh-zee-kee) at home. It is made from greek yogurt and it tastes just like ranch dressing. My kids love this! They also love almond butter and peanut butter with apples and celery. I also make honey mustard for chicken. I use a couple tablespoons of mustard, some mayo and honey to taste. The absolutely love this sauce!
6. Last night for dinner I steamed asparagus, snap peas and broccoli. I shredded some cheese and put it on the veggies back into the steamer for a minute or two. Its was gooey and delicious. I served it with baked tilapia. As soon as I set it on the table, my 2 year old grabbed a huge bite of the tilapia and i ran for my camera. i said “Everyone, look at Myla eating her food!” And I took a picture. Soon everyone was saying “take a picture of me eating my broccoli!” or peas or what ever. They all cleaned their plates. I was happy!

Dinner last night:

IMG_0961 7. Notice how I served asperagus, snap peas and broccoli. They aren’t going to like everything. There are still veggies that I won’t eat as an adult, like lima beans. But sometimes it takes just putting it on their plate a few times to get them to try it. Most likely they won’t touch it and I will just put it in my husband’s lunch for the next day. But just because they don’t eat something, don’t give up on it. I swear I have fed my kids sweet potatoes 1000 times. My oldest still gags, but she is older and I can say “You have to eat 5 bites” or whatever.

Don’t give up on your kids’ diet!  A diet is not something that you ever get “done” with.  Its not a temporary thing.  It is something learned that you keep  doing for the rest of your life!  How amazing will it be for your kids to grow up with healthy eating habits!?  Can you imagine not having cravings or struggles because you were well disciplined and educated as a child!?  Remember, education, praise and patience is the key!  Good Luck!

Count not what is lost, but what is left

front squatI remember in 3rd grade racing my PE class for a lap around the track.  The wind blowing in my face, pumping my scrawny little arms, long legged, knock knees flyin’ everywhere.  I finished 20 seconds ahead of everyone, even the fastest boy.  I don’t remember that teacher’s name, or what he/she looked like, but I do remember what was said.  I was told that I did a great job, that I was fast and most importantly, that I was an athlete. From that moment on there was something different in me.  I developed a desire to win.  A desire to be the best.  That desire has pushed me and helped me achieve so many things in my life.  But it’s also plagued me.  And until recently, I hadn’t realized that there is a price to pay for being competitive.

My price…I fear failure.  I fear it so badly to the point where it hinders my performance and makes me pass up on things that I would normally do and enjoy.  I get so into my head about things.  Physically I know I am able to do these things, but I think “what if I can’t?” or “what if I don’t beat that PR?”  The problem that I have when it comes to competing is that I feel my performance is a reflection of my self worth.

Some of you will tell me to man up or grow a pair, and I do most of the time.  I put on my big girl panties and get the job done, but that doesn’t take away the mind games.  Now comes the part of my post where I write about these great solutions and how I’ve overcome this.  Except, I don’t really have all the answers.  I mean, just because I write doesn’t mean I know everything.  I just have to post a bunch of crap and make sure it sounds good.  I have, however received some answers as I’ve been composing this little post (that as I’m reading, makes it sound like I’m a freakin’ wuss).

My realization…What if I don’t win?  What if I don’t get that PR?  So.Freaking.What?!  I need to turn this around.  Instead of fearing not being good enough, I need to revel in it.  Not being good enough means only that I can get better.  It means that I have something to strive for.  The best will always be beaten eventually because being the best at something can’t be sustained forever.

But what about when the best are beaten? Does this mean that they are all of a sudden “less” of an athlete? Michael Jordan won 626 games with the Chicago Bulls, but in that time he lost 358 times.  Do those losses mean that he isn’t the greatest athlete in the “history of the world” (as my husband puts it)?  No.  He is the greatest.  And there, my friends, lies my answer.   The greats will always lose, but it doesn’t change the fact that they are great.  I will lose but it doesn’t mean that I’m not good or strong.  Losing is natural but that doesn’t mean it’s acceptable.  So compete!  And when you lose (because you will) pick your butt up and train harder.

CrossFit and bodybuilding are totally different!

So, sorry for the little hiatus!  My nerves got the best of me for a little while, but that’s another story that I will save for later in the week!

There are still a lot of people who don’t know or understand what CrossFit is.  (are you living under a rock or something ;)  I will get loads of people who come in (especially ladies) and say “I don’t want to do crossfit because I’m afraid I will get too muscular. I want to be lean and toned.”  There is a misconception going around that if you lift weights you will look like this….

Are you kidding me?!? Probably .0001% of the population thinks this looks good.  And besides, do you know how hard those women work to look like that?  For one, they eat like 4000 calories a day, probably take loads of growth hormones and sit around doing muscle isolation workouts i.e…curls, leg extensions and leg curls.  Don’t get me wrong.  These are all movements that are ok, but could you imagine one of these ladies running a sub 7 mile?  No way!!

The purpose of crossfit is all around fitness.  Yes, being strong goes along with “all around fitness” and as part of that you are going to have muscles (really good looking ones).  My goal is to be good at everything.  It is to prepare myself for any possible situation.  If your goal is to be strong and healthy and to have your body ready and able to go on long likes, run a 10K at the spur of the moment, lift that overloaded box off food from costco out of your shopping cart, then crossfit is for you.  Its for real people.

 

Check out this hot mama from beforeandafterlooks.com.  She looks strong and beautiful!

If you want to be a frail little thing who can run a marathon but not be able to jump or pick something up, then that’s your business.  But know that in the real life (not the victoria’s secret runway life) there are times when you are going to have to be strong.  Answer me this ladies.  You are all alone at night in a parking lot at the mall.  There is a creeper just waiting for some helpless lady to walk by.  Is he most likely to chose a skinny, malnourished model type, or a strong, confident, athlete??

Ponder that for a while and come back and visit me when your done obsessing over that size 2!

Second feels more like 1st loser

So typically I have a lot of uplifting things to say here, but I’m really not in the mood. I had my little fundraiser/team competition last weekend.  It was so fun and for such a good cause.  A load of people were there competing and the workout was pretty intense.  We went in heats.  Our team ended up being in the second to last heat, which was pretty crappy but whatever.  What we didn’t expect was for them to turn it into an individual competition, and that’s exactly what happened.  I am super competitive but I guess I just didn’t have it.  I was ahead for most of the workout, but the last 30 seconds totally killed me.  I was literally dry heaving near the bushes after I peeled my butt off the ground.  I ended up getting beat by a few reps by my friend, Marianne.  You beat me girl, fair and square.  But I have been getting some serious heat for losing!  I’m sorry that I sucked everyone, now get over it!  However, there were some pretty legit girls there and they were younger and buffer (with 6 packs even), but we totally took them down!  New competitions are coming in October in which I team up with Freaking Roy from the gym.  Now for this I am feeling the pressure.  He is a total bad @#$.  I can’t go down this time.  Roy doesn’t go down.  I think my plan will be to bring a rope and tie it around myself so he can drag me along.  Either way, I gotta get out of my stupid head and make this happen.

Enter Roy:

See what I mean?

Just kidding.  A fire has been lit and I am seriously serious.  Training, getting ready, lifting heavy.  Marianne, Judd believes that you are a “Lance Armstrong-like” anomaly.  I hate having to compete against you.  I feel like I am the julie foucher to your annie thorisdottir. But this time, I’ve got Roy.  hahahaha.

In other news, I lost a pound.  I am so ticked.  I thought I was eating enough and I guess it just wasn’t so!  I am back at 135.  That 140 seems so far away!!  With losing that pound my body fat stayed exactly the same which means that whole pound was muscle!  Son of a!!!!!  I am really going to have to up my calorie intake, which seems impossible right now!  Well, off to go put some food in my hole!!!

PS I clean and jerked 140 lbs today.  yep

Success

Things are continuing to go really well on my new “loads of food diet”. (that’s what I’ve decided on calling it)  I took my weight on Saturday and gained 1 lb but lost 2% of body fat!!!!  I was so excited.  You know what that means boys and girls?!?!?  That I have in total, so far I have lost 2.9 lbs of fat and have gained 1.9 lbs of muscle!!!  Woooo freakin hoooo!  Never thought I would be happy about seeing a higher number on the scale but I am really hoping to lose about 2-3 more percent of fat and gain about 4 more lbs of muscle.  (For those of you who wonder about how I am eating loads of food and loosing fat please refer to my last post.)

In other news, I am doing my first little competition this weekend.  Its a team WOD and we have 4 ladies that make up our little team called “3 squats and a snatch”.  I’m excited but kinda bummed because I have been having a lot of wrist pain.  It hurts when its bent back and has any weight on it.  So basically any load bearing exercise bites right now!!  No bueno.  I have been stretching, rolling out my forearms really good, heat and ice, fish oil….does anyone out there have any other ideas???

So to the point…What I really wanted to write about today is competition within the gym.  I have been kinda sad lately because a lot of the members are getting really down on themselves for not being able to do what other people are doing in their workouts.  Let me just tell everyone of my first crossfit experience (as embarrassing as it may be)…I was doing the baseline workout.  Not the hardest WOD in crossfit by FAR.  you do a 500M row, 40 Squats, 30 sit ups, 20 pushups and 10 pull ups.  I completed my row and did a few squats and that was it.  I was outside sitting my rear end on the curb.  I was dizzy, I felt weak, I was just trying not to throw up in front of my trainer.  It took me about 17 minutes to do baseline that day.  Now, I can do it in like 5 minutes. The point being, everyone sucks at first!!  Everyone has to start somewhere.  Don’t be so hard on yourself.  I still have things that I have to work hard on every day and I have been doing CF for 4 years.  If you are walking into a gym for the first time expecting to be the best, you are going to be humbled very quickly.  A box is a humbling place for everyone.   So go in, do your workout, don’t compare times, don’t focus on the people who are doing the heavy stuff, or the crazy gymnastic stuff.  Go in to have a good time.  Go in to make YOURSELF better.  Be proud of every little thing you accomplish.  A hole in your spirit can be dug very quickly if all you do is measure yourself against other people.  If you only did 1/2 a workout, be proud of that.  But strive to do a little better the next time.  You will get better each time, I promise!  So keep your head up, set some personal goals and for goodness sake, pat yourself on the freakin’ back already!  You are doing crossfit!!

Changes!!

So much has changed in the last month!

We all know how I am an avid primal eater (for the most part).  Recently I have taken it upon myself to steer a little off this strict path and do some experimenting.  Since a recent nutrition class at my gym, I was introduced to a new way of eating.  Thanks so much to Gregg, who taught that class and has been challenging me and keeping tabs on me because it has definitely spruced things up.  What am I doing, you ask??

In previous posts I have written down everything that I had eaten over a space of a day or two.  A day normally consisted of 1200 calories a day and I was primarily focused on low carbohydrates.  Well, after a month on this diet, this is how I ultimately felt…

My times at the gym were getting slower, I was tired.  SOOOO tired.  I was weak. I was scatter brained.  I was seriously thinking that there were major things wrong with me.

After talking with Gregg he basically told me that my body was starving.  I never thought that could be what it was.  I didn’t really feel a lot of hunger.  I ate plenty, or so I thought.  There was the jerky and nuts snacking and more snacking, and more snacking.  This didn’t amount up to very much.  Especially with what I needed my body to do.  I am at about 135 pounds.  My goal is to gain 5 pounds of muscle.  so I am really trying to gain it the right way and its pretty tough to do!  Who would have thought gaining weight would be hard! hahaha! In order to do this I have to test my body fat every week and make sure the weight I am gaining, is in fact muscle.

I am eating so much now.  So much that I almost want to barf.  I probably eat about 2400 calories a day.  That’s 6 meals at 400 calories.  I am eating the minute I wake up and before bed.  Basically every 2 1/2 to 3 hours.  This is an insane amount when all you are eating is clean food!!  I have strayed from primal.  I am giving this new diet a month to see what changes occur.  I now eat whole, sprouted grains.  Oatmeal in the morning, bread for lunch, brown rice.  Lean proteins (not so much beef and bacon :(  and LOADS of veggies and fruit.

So far here is what has happened.  This whole week has been a week of pr’s.  For any of you who speak the crossfit lingo…I did fran in like 4:19, Helen in 9:40, fight gone bad score was 332.  My broad jump increased from 92″ to 97″. I did 69 double unders in a row.  L sit time was 1:01.  My back squat 1RM was 165 and this week I did 185 three times.  I have so much energy I can jump out of bed in the morning.

I thought for sure that eating all of this food would fatten me up, but its done the opposite.  I have gained 1 pound and lost 1% of body fat in the first 9 days!  HUGE!!!!  I can’t wait to get to the end of this month and see what happens.  I will keep you posted!