Alcohol - It Really Can be Part of a Healthy Lifestyle

I’ve gone into detail about my journey and relationship with alcohol here, and you’ll see that I’ve had my fair share of ups and downs with this popular party drug. I still love wine and tequila, and I consume them regularly. I believe they can find their way into a healthy lifestyle, even when losing weight is the goal. Am I going to say it’s healthy? Maybe. We know it’s not physically healthy for us (you can get your antioxidants elsewhere, ok?), but imbibing in a balanced way can actually be health promoting.

How can something that’s essentially poison be healthy? Because oftentimes the stress of abstaining from it for the sake of weight loss leads to an unhealthy mindset, in addition to subsequent unhealthy behaviors. For example, I used to vow to not drink any booze after a bender of a weekend, and then the only thing I could think of was having a drink. Similar to struggles with eliminating a “forbidden” food. It only makes you obsess about said thing. This comes with the obvious caveats of actually enjoying alcohol, not having issues with addiction, and not using it as a crutch for any number of underlying issues.

In addition to the unhealthy behaviors that can accompany completely abstaining from alcohol, having a drink or two can actually be a great way for some people to relax or enjoy time with loved ones. Do we NEED it? No. We don’t need many aspects of our modern lifestyle today, but they can add to our joy and fulfillment in a positive and balanced way. I thoroughly enjoy having a drink with my family when I’m home catching up, while out with friends, and even while at home alone.

This all occurs when the following criteria are met:

1. I actually want a drink: This is similar to mindlessly eating processed foods that aren’t going to make us feel great, oftentimes because they’re simply available. I always ask myself, “Do I actually want a drink, or am I just having one because everyone else is? Or because it’s right in front of me?” It took me a while to determine the differences, and I usually didn’t know until halfway through the drink. Don’t listen to what anyone else says. I promise it’s ok to leave an unfinished drink on the table.
2. I’m not drinking to suppress an unpleasant emotion: this kind of drinking never feels good, especially the next day. Not only do we feel physically unwell, but our emotions are even more unstable than they were to begin with.  Drinking in response to discomfort doesn’t allow us to address the root causes of our feelings, so they will only intensify in time. Face that shit, then have a drink.  This also includes boredom. It happens to many of us on occasion, but if it’s a recurring theme, it’s time to find some more valuable ways to spend time.
3. Not using it as a social lubricant: This was a big one for me in my early to mid-20s, as I had essentially been socializing drunk for the previous seven years. As a result, I wasn’t comfortable entering a social situation without a buzz, and if I did happen to arrive sober, I was drunk within the hour to stifle my social anxiety. Overcoming this took some time, but I slowly became comfortable with sober socializing, and it’s definitely my preference now. I find being buzzed or drunk only enjoyable in the company of friends and family.

Once I have checked the boxes on the above, then I assess the environment I’m in and mindfully choose my plan of action. I typically find myself in one of the following situations:

• An environment where everyone is having just a drink or two, so I don’t need to overthink my drinking. Everyone is on the same page, and it’s a relaxed atmosphere, so I can easily have one or two drinks without giving it a second thought.
• An environment where everyone is drinking to party and get drunk, and I only want a few drinks or none at all. This takes some more conscious effort, as it’s easy to get carried away when we really don’t want to or to succumb to peer pressure. It’s best to walk into these situations with a game plan and stick to it. Two or three drinks (that’s pushing it with a potential hangover for me), and I call it. Club soda with lime is a lovely way to feel like I’m drinking something more fun than water, and it also reduces the likelihood of someone harassing me for not drinking. It’s unfortunate that people still do that, and I don’t lie about it if I’m asked, but I’m ok with consciously mitigating those instances when I can.
• An environment where everyone is drinking to party and get drunk, and I’m on board. This doesn’t happen very often, but sometimes the mood strikes or it’s a special occasion and I’m all in.  I go into these situations with the expectation that I’m going to drink more than I know is physically ideal, and then my hangover the next day is MUCH easier to accept.  Having this happen so sparingly is also important for not berating myself the next day. It’s not part of an abusive cycle; it’s simply a fun, rare night out.

“Know thyself”

-  Socrates

In addition to drinking for positive reasons and acknowledging and adjusting to our environments, we also need to understand how alcohol affects us individually. Once we do, we can act in alignment as often as possible to ensure we minimize the negative effects, both physically and mentally. 

The next time you enjoy a cocktail or your beverage of choice, bring awareness to the following:

• Eating before: This is a huge one for me, as it is for many people. If I don’t eat before drinking, my stomach hurts, I get a buzz far more quickly than I would like (and far more quickly than anyone around me), and I feel like shit the next day without fail. Even if it’s just one or two drinks. If I’m out at a restaurant as opposed to a bar, then I pace my drinking with my eating to ensure I don’t get ahead of myself. Loading up on high-volume foods that are more satiating, like protein and vegetables, is helpful. Eating before drinking or pacing my drinking in accordance with my eating is a non-negotiable for me, and if I’m going to be out all day, I’ll bring a snack with me just in case. 
• Effects on hunger and cravings: Drunk eating is a common effect of imbibing, but some are immediately drawn to foods they wouldn’t normally eat once they’ve had a drink or two. For me, this only happens when I haven’t eaten or paced appropriately as noted above. For others, light drinking actually suppresses hunger and cravings. It’s important to know which one you are and to adjust accordingly. Don’t use a buzz as an excuse to go off the rails and treat your body poorly! If you’re eating moderately the rest of the time and aren’t restricting, then this urge will be greatly reduced, but bringing mindfulness to the situation is always necessary. And if you do end up going overboard on food, either with poor quality or excessive quantity, please don’t beat yourself up. On top of a hangover, self-loathing is the last thing we need. It’s just one day/night!
• Water consumption: This is a given for most of us, as we’re taught this from a young age, but it’s easy to forget about drinking water when we’re busy socializing. I aim for one tall glass of water between each drink, and it makes a huge difference in how I feel the next day. It also slows down our consumption of alcohol, so it’s a win-win!
• State of Mindfulness: Acknowledge your environment, your hunger levels, and play the situation out in your head. Don’t bury your head in the sand (or your drinks, in this case) and mindlessly consume things you won’t feel great about afterwards. If you want to do so consciously, then great! But don’t check out. I promise you’ll wake up feeling much better if you made your choices consciously, even if you have a hangover and ate more than your body was asking for. This applies to hungover eating as well.  I used to overeat processed foods excessively when hungover without any sense of consciousness, and the minute I decided to bring awareness to my hangovers, those poor choices were drastically reduced.

The last point is the most important piece of the boozing puzzle. Bringing awareness to how alcohol affects us physically and mentally, how we manage various drinking environments, and our state of mind during and after imbibing is crucial for developing a healthy and malleable relationship with alcohol.  And while finding out what works best for each of us individually takes some time, it’s so worth it. I no longer stress about how I’m going to manage a night out when I don’t want to drink, I know how to minimize the physical and emotional side effects, and most importantly, I now respond with kindness towards myself rather than with negative self-talk when I do overdo it. We don’t have to be at war with alcohol in the same way we don’t with food.

You Want to Be More Confident? A Better Body Won't Get You There

Confidence is a hot topic in the social media world, and in my opinion, there is a rather large misconception about its source and the various types. There is superficial confidence, which is based on, you guessed it, superficial measures. And there is true confidence, which is meaningful, deep, and unshakeable. Superficial confidence is the most widely touted form, and it seems to be the most widely sought after too. True confidence, on the other hand, may not present in such a grandiose or obvious manner as the former, therefore causing few people to pursue it.  We live in a world heavily focused on external validation, and we’re conditioned to define ourselves by such measures, so it’s no wonder most of us are lost when it comes to developing an unwavering sense of self.

When I was studying at the Institute for the Psychology of Eating, one of the most powerful lightbulb moments for me was when we were discussing deeper, underlying goals of clients.  Many women are in pursuit of a better body in order to gain more confidence, and this makes sense given the world we live in. A leaner body means being noticed by others, perhaps being approved of or validated by them, therefore leading to increased levels of confidence.  But what if Joe Schmo or the girl you’re trying to impress doesn’t notice? Or doesn’t care? Or another girl walks in with a better body? Or worse, they still have something negative to say about your appearance? Confidence is then completely shattered. This sense of confidence was superficial and was never real to begin with, so it inevitably comes crashing down.

What if, instead of working towards a goal of “I’ll be confident when…”, we can focus on being confident right now?  This requires confidence being based off of something other than our appearance, which can be very challenging in the beginning. As women, we’re taught from a young age that our value is derived from our appearance, and for men, it’s often based on financial/career success. But the only way to build true and lasting confidence is to define yourself by who you are as a person, not anything outside of yourself.

For many of us, due to our focus on our appearance (or another superficial metric), we have neglected putting in the work on ourselves as human beings. And this person is fairly easy to identify, although they can present in various forms. A typical case is one who is always insecure about her body, is always focused on improving her appearance, is never content with the way she looks, judges and criticizes others based on their appearance or another superficial metric, and is either lacking in boundaries (i.e. the pushover) or is unkind, judgmental, and gossipy towards others.  Sure, her body might look good, but she’s either an asshole or let’s others treat her like an asshole due to not having spent time developing a strong sense of self or values.

Those who are focused on pursuing superficial confidence often judge others by the same metrics they’re striving for. They like to be around the attention-seeking and often loud types (there’s nothing wrong with being loud as long as it’s authentic!), because they perceive that as a marker of confidence. They like to be around physically attractive people, as this is what they find valuable in themselves. They’re often confused by those who are physically attractive but present with a lack of confidence, as they can’t understand someone not basing their worth off of their appearance.  I know this, because I used to be one of these people.

It wasn’t until I started working on myself as a person and really focusing on who I wanted to be that I began to develop a true sense of confidence. One that isn’t dependent on the way I look or the opinions of others. Sure, I’m certainly human and my feelings are hurt by mean comments, but I don’t strive for the approval of others anymore.  Rather, I ensure I am acting in alignment with the values I hold dear and then let the chips fall where they may. If others don’t resonate with me as a result, then it’s no loss to me, as I’m not pursuing their approval. I’m pursuing my own.  

When determining the qualities and values I want to embody in my life, I took a page from Joe Rogan and wrote down all of those I want to subscribe to and all of those I won’t tolerate within myself.  I was then forced to acknowledge where I had some work to do and put my money where my mouth is. 

While I have added some qualities, actions, and values to this list since its inception and will likely continue to do so as I evolve, those that compose the foundation are honesty, authenticity, kindness, trustworthiness, and boundaries. That last one might seem unusual, but it’s something I struggled with for a really long time, so it’s a non-negotiable for me.  I’m certainly not perfect when it comes to living by these values, but it’s something I work towards every day.  When I do fall short, I’m able to easily identify these instances and course-correct quickly. It’s difficult to ignore something that you’ve clearly established as a personal value.

By peeling back the layers of the ego (negativity, victimhood, jealousy, laziness, gossip, etc.) and focusing on becoming a better human being, our focus on our bodies naturally reduces. Rather than breaking down over “cheating” on our diet when we eat a donut, we feel gross when we act in a way that isn’t in alignment with our values and spend our energy there instead.  Instead of focusing on cellulite and the size of our jeans, let’s focus on reducing gossip, spending more quality time with people who matter to us, speaking kindly and honestly, or acting in alignment with whatever values we hold dear.

This isn’t meant to invalidate the pressure we feel to look a certain way, because it’s very real, but we have the choice to spend our time and energy elsewhere. And how we begin to define ourselves will follow suit.  By becoming clear on what we value and ensuring our actions are in alignment, we can then experience a solid and unwavering sense of self that isn’t deterred by the perceptions of others.  This is the confidence we’re all seeking, yet so many of us have been living according to the misguided notion that our bodies are the vehicle to this outcome.

Let’s spend our time on our internal landscape; discovering what values and qualities we find meaningful and important in ourselves and others. We can then adjust our actions to ensure we’re living in alignment and, most importantly, detach from the reactions of others. By doing so, we develop true confidence that is based on a solid, unwavering foundation as opposed to superficial and transient metrics. And the best part is that we can do this TODAY, not when our bodies change. That sense of true confidence is available to us at this very moment regardless of our appearance.

Balanced Baseline - What It Is & How to Find Yours

Before I knew anything about nutrition or fitness, my weight would naturally ebb and flow throughout the various stages of childhood and adolescence. I put on weight before big growth spurts, subsequently leaned out as I grew taller, and once again gained weight once I hit puberty. All natural and common phases a human body goes through.  For some reason, as we grow into adulthood, there is a common notion that our bodies should no longer be in a state of flux. However, this would require everything about our health, lifestyles, and priorities remaining the same.

After graduating college, I was a fully-grown woman, and when looking at these three variables, 1. Health – less than ideal (hello, missing period), 2. Lifestyle – I was working crazy hours at a desk job I hated, and 3. Priorities – partying and more partying. As a result, I was carrying more fat and less muscle than I do today. When I backpacked for a few months in Southeast Asia a few years ago, my hormones were still out of whack, my lifestyle consisted of a strict budget and surviving off of meals of rice, vegetables, and nuts for the most part with a TON of walking, and my priorities were to soak up every moment in a sober state. As a result, I lost both fat and muscle over the course of those three months and came back to the States about ten pounds lighter.  I can go on and on about the various phases of my life I’ve experienced, but the point I’m trying to make is that our bodies will naturally change in accordance with these factors.  And that’s perfectly OK.  We don’t have to hustle to “get our body back” or white-knuckle our way through maintaining a body we obtained through extreme priorities (i.e. neglecting other areas of our lives for the sake of a better body) or a lifestyle advantage (i.e. endless hours to be active).

Accepting the fact that my body will always be in a state of flux was a huge relief, as it eliminated the stress associated with maintaining a certain aesthetic. Our bodies will navigate numerous phases in our lives, many of them solely based on physical changes (pregnancy, fertility, menopause, injuries, etc.), so it’s important to learn to flow WITH them, not against them. What is gained can always be lost and vice versa, so detaching from a state of being that will inevitably change is incredibly freeing, and I would argue necessary for contentment.  

While I firmly believe in allowing our bodies to take various forms throughout our lives, I also understand the desire to maintain a relatively stable body composition in a stress-free way when our health, lifestyles, and priorities are consistent.  And to learn how to adjust our nutrition/eating habits in accordance with any changes of these factors. Constantly gaining and losing weight due to the diet hamster wheel can be incredible taxing, both physically and mentally, so finding our balanced baseline is ideal. This is our own personalized lifestyle and food habits that allow us to maintain our weight (if we want to), show up with energy in our daily lives, perform well in physical activities, sleep well, and most importantly, not stress about food or our bodies. Essentially, this is a personalized form of moderation and intuitive eating.  For someone who’s never experienced disordered eating habits or yo-yo dieting, this may seem like a walk in the park, but for those of us who have been in the thick of it, this can seem impossible.

So, how does one find their balanced baseline? Through experimentation, journaling, modifying, and repeating this series until you find what works best for YOU.  If you’ve been on an endless number of diets or nutrition programs designed by someone else, this might sound exhausting. And I get that. But wouldn’t it be nice to learn how to become your own guru and learn what works best for you, once and for all? This may very well be the last time you have to give a lot of thought to your food, and when I was in the thick of my food and body obsession, I would have given anything for that outcome.  While this process is highly individualized, there are some big picture items that are immensely helpful:

1.     Be Clear About What Foods You Enjoy/Don’t Enjoy - Make a list of foods you enjoy and another for those you dislike. From the list of foods you enjoy, highlight those that are one-ingredient foods. One ingredient foods are whole food items, such as meat, eggs, avocado, oatmeal, vegetables, fruits, grains, nuts, etc.  There’s no need to overthink this and ask whether peanut butter fits the bill (it does), so just use your best judgment as to whether the food is mostly natural and whole. Try to incorporate these items more often than the processed foods listed, but you can eat anything. Don’t eat anything from the list of those you don’t like. This is the first step is honing in on what YOU want to eat, not what someone has told you.

2.     Portion Sizes – It can be difficult to gauge portion sizes if you’ve been restricting, binging, or following a nutrition plan, so this one requires patience. In addition to a sufficient amount of mindfulness. When sitting down to your meals, pay attention to how much you need to actually feel satisfied without feeling stuffed.  Write down how long the meal sustained you before becoming hungry again, your energy levels for the following few hours, any subsequent cravings, your performance in your workout, and any other metric you deem important. For example, I realized that I have more stable energy, am full for a longer period of time (increased satiety), and don’t have cravings if I have a serving of protein the size of my palm at breakfast. Any less and I become hungry shortly thereafter. Note that ideal portion sizes can vary from meal to meal.

3.     Pay Attention to Hunger Cues – this is a big one, as many of us don’t know the signals our bodies are sending us due to years of ignoring and overriding them.  To start, make a list of the stages of hunger and divide into five categories. I will dive into these stages more thoroughly in a later post (there are eight), but for the sake of simplicity and being able to act on this immediately, we’ll start with five.

• One – you’re completely ravenous
• Two – you’re hungry but it’s tolerable
• Three – you’re satisfied, comfortable, and energized
• Four – you’re full and ate beyond comfort by a few bites
• Five – you’re overly full and experience discomfort

For each of these stages, list the physical indicators and signals your body sends you. For example, when I’m ravenous and in stage one, I experience lightheadedness, headaches, and sometimes get shaky. In stage two, I experience growling in my stomach that is only mildly distracting.  In stage three, I feel light, energized, and don’t have additional cravings. When in stage four, I feel a slight dip in energy with some pressure in my stomach.  In stage five, I experience tightness in my stomach, extreme lethargy, and may even feel pain in my stomach depending on how much I have overeaten. The goal is to stay within stages two and four, so understanding what these stages look like for YOU is extremely important. Bringing awareness to how and when you typically end up in stages one and five is also necessary.

4.     Gym Performance – this one took me a long time to come to terms with, because I felt that if I was manipulating my food intake in any way, then I was reverting to my obsessive patterns and behavior. However, my body doesn’t know when I’m about to workout, so I need to fuel it appropriately based on feedback from my body even if I’m not hungry. For some, working on an empty stomach is preferred, while others would have a terrible workout. Some prefer a snack of fat and protein, while others do better with a snack primarily composed of carbohydrates (note that this is largely based on the type and duration of the workout). For me, I realized that a small snack that is primarily composed of carbs is best for me before lifting heavy weights or doing Crossfit. However, I can do yoga or go for a leisurely run on an empty stomach or have a fat-based snack and feel just fine.

• Post-workout is also individualized. Most will find they don’t need to guzzle a protein shake immediately following a workout unless competing with multiple events in a day or back-to-back for a few days. Simply following hunger cues here works best for most people.

5.     Other Feedback Signals From Your Body – there are endless forms of feedback from our bodies, but the other key players are sleep, hormones, energy, and cravings. If your sleep starts to suffer, you may need more carbohydrates or to eat more in general (before bed can be especially helpful). For women, our monthly period cycles are great indicators of whether our bodies are happy and content. If it’s irregular or missing, your body is telling you something. If your energy is low or inconsistent, we have some work to do there. Finally, if you experience cravings after every meal or at a particular time of the day, we need to look at when you’re eating, how much, and how much protein, fat, or carbs.  In order to accurately assess these factors, journaling will be critical.

6.     Mindfulness – You knew this one was coming, didn’t you?  This is an imperative piece of the puzzle, and journaling throughout this process automatically brings an increased level of awareness with food habits. But we need a method of bringing more mindfulness and presence throughout our days beyond this initial experimental stage.  Meditation is a great way to bring more mindfulness to our days, as it teaches us to notice our thought patterns, detach from them, and choose a different narrative. When rewiring our eating habits for the long-haul, this is a non-negotiable. You can read about the importance of meditation and the impact it had on me here.

Monitoring all of these factors through journaling and then making adjustments based on the data gathered can seem tedious, but consider it an investment in your long-term health and happiness. And one that requires short-term sacrifices for long-term gain. Seriously, the value of understanding your body and what it’s telling you is invaluable.

The state and composition of our bodies will always be transient, so learning to detach from a specific outcome and allowing our bodies to ebb and flow will eliminate so much suffering. At the same time, it’s understandable to want to feel our best on a consistent basis, not stress about food, and to not experience frequent weight fluctuations when our health, priorities, and lifestyles are consistent. Or to make small adjustments if we can and want to when these factors change.

By focusing on the big picture items above, you’ll be well on your way to developing an eating framework that is designed by you, FOR YOU: your balanced baseline. Once this has been firmly established and practiced, making small changes in accordance with health, priorities, or lifestyle is infinitely easier, and mostly importantly, they’re built on a stress-free foundation of love and self-respect. Sounds like magic to me!

Crossfit - Common Barriers to Entry & Why I Do It

With the New Year typically come a plethora of declarations related to increased activity in the gym.  For many, it’s also viewed as an opportunity to try new things we’re afraid of. I consistently hear that Crossfit is one of these activities, and it once was for me, so I’m sharing common fears, why I decided to finally join a Crossfit gym over three years ago, and the reasons I continue to show up today.

After hearing about Crossfit from my older brother after graduating college, sometime after 2011, I was intrigued due to the challenge. I had always opted for high intensity internal training (HIIT) over steady-state cardio, and my workouts usually included some form of weight training. However, I hadn’t ever focused on increasing strength, and I certainly hadn’t been exposed to gymnastics skills. The concept sounded right up my alley, but I was still afraid of walking into a gym with an established community and without any previous barbell training. It wasn’t until I came back from backpacking abroad with a newfound desire to pursue goals/activities I had been afraid of that I decided to finally take the leap.

I completed the “elements” course, designed to introduce new members to the barbell movements, at a gym in Albuquerque, New Mexico and stayed there for a total of three months before moving back to Denver. I had a great experience at that gym, so I decided to join Crossfit Broadway after a close friend had recently joined and was raving about it.  He continued to talk about the owner’s Kiwi accent, so I was solidly convinced. Taking the first step into a new gym is the hardest part, and if you’re in the right place, you’ll be motivated to keep coming back. That first step can be intimidating though, and here are some of the most common reasons:

1.     I don’t know anyone and there’s already an established community – This can bring back memories of grade school for some people due to the presence of cliques at some gyms. The reality is that humans will be humans, and some cliques are inevitable regardless of the activity, group, gym, etc. However, that doesn’t mean that new members aren’t welcome, and if the overall vibe to the gym isn’t welcoming, then you’re in the wrong one. When I started at both of the Crossfit gyms I’ve been a member of, people of course had strong bonds and relationships already, but they were very open to getting to know me too. Additionally, there are always new members joining, so you’ll never feel like the only new person (at least for long).

2.     I’ve never used a barbell before – I had ZERO clue what to do what a barbell aside from back squats when I joined. And even then, I discovered that my form was incorrect for many reasons. Don’t let this be your barrier to entry! Consider it a challenge, and keep in mind that the majority of other new members haven’t used one before either.  The gym you join should have an introduction class, or “Elements” as it’s called at my gym, that provides more personalized attention on the barbell movements. You’ll likely be meeting other new members in this class too, and you can all laugh together about how awkward you feel with these new-to-you movements. We’ve all been there!

3.     I don’t want to get too bulky – this is a common sentiment among many women, but this is largely due to misinformation. It’s physiologically impossible for the vast majority of women to gain muscle mass at a rapid rate, and even then, it won’t come close to a man’s. “Toning” has become a popular topic in the fitness industry, and it’s tailored to women. But what does that even mean? In order to look “toned”, you have to gain muscle, and heavy weight training is the way to get there. It’s worth noting that everyone’s body responds differently to weight training and Crossfit, but you can always adjust the weights you’re using if needed.

4.     I hear it’s easy to get hurt – Crossfit does involve some highly technical movements, such as the snatch and clean & jerk, and we can certainly injure ourselves if we’re not careful. This is where personal responsibility and solid coaching comes into play.  We have a personal responsibility to articulate when a movement or weight doesn’t feel right to us, when we’re injured, when we’re sick, etc. It’s easy to let our egos take over and use a weight that is too heavy to execute a movement with proper form.

Knowledgeable and responsible coaching is also extremely important. I have excellent coaches at my gym who are closely watching our form, and they know our strengths and weaknesses very well. They are often telling us to strip weight when it’s too heavy, and they’ll also tell us to add more when they know we can handle it. Joining a gym where the coaches take the time to really know their athletes, their capabilities, and their limitations is key.

5.     All crossfitters do is talk about Crossfit – this can certainly be true, and I find that this is more common amongst serious competitors and those who are just starting. However, for the average gym goer like myself who has been doing it for a few years, it’s rarely a topic of conversation, even amongst my friends from the gym. While there is nothing wrong with doing a deep-dive into the movements, workouts, goals, etc., constantly talking about it is less common than non-crossfitters think. We’ve just gotten a bad rap!  

Now that we’ve discussed some of the most common barriers to entry, we can focus on why I love Crossfit and the reasons it has become my go-to form of training.

1.     I’m never bored – there are so many movements, lifts, and endless combinations of these, so every workout is different. There is such a thing as too much variation in an effective program, but with the right programming, you’ll see consistent progress while still being able to experience variety. Most of my classes and standard Crossfit classes consist of a strength element at the beginning, followed by a “metcon,” or metabolic conditioning (i.e. high-intensity portion designed to improve our energy systems), so we’re always being challenged via multiple modalities in one class.

2.     Increased strength – I have a tough time putting on muscle due to my genetics and body type, and I’m not naturally strong. Like, at all. So strength training is important to me, as it should be for all women!  Experiencing the increase in weights of my lifts over the last few years has been amazing, and I feel the difference in my daily activities.  Whenever my hip pain starts to resurface, I know I haven’t been doing enough strength training, and within just one session it begins to subside. Plus, it’s just a badass feeling to be able to do a pull-up and throw heavy weight around.

3.     Knowledgeable coaches – I started doing modified Crossfit workouts in globo-gyms and at home before I joined a gym, and while I wasn’t using a barbell (mostly dumbbells), having knowledgeable coaches has made a world of a difference. Not only do they identify improper form, subsequently make adjustments, and actually provide a progressive structure to follow (rather than piecing together random movements and workouts), they push me beyond what I think I’m capable of. Think of them as accountability buddies, and ones you love to hate in the middle of a hard workout.

4.     Short(er) cardio – long, steady-state cardio is quite popular for many, especially women. There isn’t anything inherently wrong with this, but it can become quite stressful on our bodies if we’re not also combing it with strength training and adequate fuel. I used to partake in long runs, and my body simply didn’t feel well after. My joints were always hurting, I was STARVING, and I was so bored. Most Crossfit metcons (the cardio portion) at my gym are typically between 5 and 15 minutes, and the coaches here plenty of groaning if it’s over 20 minutes. The difference is in the level of intensity, so don’t let the short length fool you!  I’m the type that would rather go balls-out for a shorter amount of time than decrease my intensity and drag it out for an hour. My body appreciates the shorter duration too.

5.     Customization – My gym is top-notch at this. The goal of most gyms is to keep their members coming back for years, and this can only be done with some customization due to changes in capabilities, goals, priorities, health, and injuries. At my gym, we all use different weights in our workouts based on our unique capabilities and goals, and we’re able to modify any movements due to injuries or health after communicating the circumstances to the coaches. This gives me the reassurance to know that I can continue to show up despite any physical changes or limitations I may have.

6.     Being challenged & the competition – I participated in sports all throughout my childhood and high school, and the competition and challenge is something I missed once those days had come and gone. While our scores are written on the board for everyone to see, as cliché as it sounds, most of the competition is with myself by beating former workout times, adding weight to the bar, learning a new movement, and by simply pushing through when I want to stop (almost every class). I firmly believe that physical challenges lead to increased mental and emotional strength, and this is one of my favorite aspects of Crossfit.

7.     People/Community – I can really only speak for the gyms I have been a member of; mostly my current gym after being a member for over three years. Firstly, I previously labeled myself as someone who would never workout in a group setting. I was happy as a clam waltzing into a globo-gym, doing my own thing with my headphones in, and then getting the hell out of there.  I now realize that the group classes bring a new level of competition and camaraderie to each workout, and I’m able to push myself much harder than I am when working out alone. Secondly, I honestly had no intention of making new friends when I joined my current gym, as I just wanted to get a good workout in and get out. Much to my coaches’ dismay, I’m sure, the social aspect is now one of my favorite parts about the gym. I’ve met some amazing people who have become dear friends, and we all experience a sense of community that is difficult to find for most adults in our modern world.

So there you have it! Crossfit isn’t for everyone, I get that, but if you’re on the fence or even have a slight interest, then I encourage you to give it a solid chance for one month. And don’t be afraid to try a few gyms until you find the one that feels best to you, as every gym has a different vibe. You can always reach out to me directly via email too if you have any questions!

My 2018 Intentions

New Year, New You, right?  While I don’t believe in waiting until some arbitrary date to begin working towards new goals, it can be helpful to get clear on what you want to focus on in the New Year. A few years ago, I decided to focus on the energy I want to bring into the year, in addition to the qualities about myself I want to improve, as opposed to tangible goals. As such, I prefer to call them intentions, not resolutions. We can’t control outcomes, but we can control how we show up every day.

For 2018, there are five intentions of focus for me, and luckily, they’re all somewhat intertwined and interdependent.  Otherwise, five would simply be too much. I arrived at these intentions by reflecting on the energy I want to feel and have my life reflect going forward. So without further ado, I bring you my five intentions for 2018.  

1.     Be Present: I tend to future-trip quite a bit, meaning I’m living my life in the future in my head. I get ahead of myself, and my expectations of what’s to come are then out of alignment, as I can’t predict the future. Who would have thought? Living my life in the future also leaves me with a general lack of fulfillment due to the shortage of engagement with the world in front of me. I don’t often dwell on the past, but this is a bigger issue for some people than living in the future. Either way, it’s SO easy to let our minds take over and bring us away from the present moment.

My plan of action to facilitate this increase in presence is to continue my morning meditation practice, to stop and enjoy sunrises and sunsets when I can, and to spend more time in nature. Nothing grounds me and gets me out of my head quite like being in nature.

2.     Do What Makes Me Uncomfortable: I watched one of Gary Vee’s Instagram posts earlier this year, and it really stuck with me. He said that most of us are walking around here acting like we’re coming back, and I know that’s been so true for me. It’s easy to forget that life is finite and that we have one chance at this thing. But in order to see the progress I want to see next year, and to simply live the life in envision for myself, I need to say and do the things that make me uncomfortable.

I don’t particularly enjoy being uncomfortable in the moment, but I’m always so happy I did said thing afterwards. Even if the end result isn’t as I envisioned or hoped, I’ve never regretted at least trying. To me, regret is far more terrifying than being uncomfortable or afraid. Besides, what’s the worst thing that can happen? We’ve all overcome rejection, failure, hurt feelings, embarrassment, etc. before, and we can do it over and over again. Based on my experience, it gets easier over time.

Playing it safe looks good on the surface, but I believe it leads to an empty and shallow life. And after speaking to those who are living boldly, I’ve come to realize that they’re just as afraid and uncomfortable as the rest of us. The difference is in how they choose to respond. So in 2018, if it scares me (and isn’t actually dangerous), I’m going for it!

3.     More Authenticity & Vulnerability: that last word makes a lot of people cringe, as it did for me for a great while, but I’m sold after diving into the work of Brene Brown. These two go hand-in-hand, as true vulnerability requires being our true selves at all times (authenticity), even when we’d rather conform to make things more comfortable. Enter intention # 2.

One of Brene’s quotes from her book, “The Gifts of Imperfection”, struck a huge cord with me a few years ago. Paraphrased, it said that we feel much worse if we’re rejected when trying to be someone we’re not as opposed to being rejected for being our real selves. And I completely agree, as we’re also rejecting ourselves in the former scenario.

So in an effort to support myself fully, to make myself uncomfortable, and to connect with others on a deeper level, I’ll be making a concerted effort to fully be myself and then detach from the outcome. I can’t control how others respond to me, and I find this to be a great filtering system for the people in my life. If my authentic self isn’t for some people, then I realize that sooner rather than later (and it’s best for everyone involved). Conversely, those who appreciate me for me will not only stay, but I’ll be attracting those people too.

4.     Be More Open, but with Boundaries: being more open was my sole intention in 2016, and I definitely noticed a difference as a result. But there is still progress to be made. In a recent discussion about my “Why” while back home, I was told that I tend to be more standoff-ish with people until I know I can trust them, as trust is the foundation of my Why. It was great to understand the underlying reason why I tend to err on the side of caution initially, but it is possible to be open and still maintain boundaries. And that’s what I’m working towards.

Danielle Laporte says, “Open, gentle heart. Big fucking fence.” And until the last couple years, I didn’t realize this was possible due to the seeming contradiction.  Essentially, the goal is to maintain an open heart and to only let people beyond the fence who are respectful, kind, interested, and loving. I have a difficult time balancing openness with boundaries, as I tend to start with being closed on top of boundaries. It’s quite the force field. Going forward, I intend to give people the benefit of the doubt upon initially meeting them, to be open to the possibility of connecting with anyone new that I meet, to follow my intuition with others, to still remain kind-hearted even when I don’t align with someone, and to remain unapologetic about establishing boundaries with those I believe it is necessary.

5.     Cultivate & Contribute to my Tribe: The word "tribe" can carry a negative connotation, as it can exude a sense of exclusivity, but to me it embodies the notion of a supportive, loyal, and uplifting community. However, I believe this can only be true when we implement boundaries and cultivate our tribe with care and discernment. John Rohn says, “You are the average of the five people you spend the most time with,” and I certainly notice subconscious changes within myself depending on the people I’m surrounding myself with on a regular basis. When we’re around people who gossip, have a victim mentality, are pessimistic, are unmotivated, etc., then it’s easy to slip into a similar state of mind. Conversely, that shit doesn’t fly when we’re surrounded by kind, positive, and motivated people who take ownership of their mindset and lives.

I’m fortunate to have several people in my life who embody these qualities, and I will be focusing more time and energy on these relationships and less on those that tend to have deleterious effects. Additionally, it is our responsibility to show up to these relationships with the same positive attributes. We don’t want to be responsible for decreasing anyone’s average; amiright?

January 1st isn’t a magical date that carries more significance than any other, but it can be a solid starting point for making changes if we’re struggling to find the proper time. This date also tends to bring about a tendency for reflection, so all-in-all, I think it’s a great time of the year. The trouble comes when we quickly lose motivation and forget the intentions we have made, so I recommend writing them down and putting them in a clearly visible place in your home. If we focus on why we want to implement these changes and the likely benefits, the chances of follow-through significantly increase.

Wishing everyone a productive, challenging, adventurous, and exciting 2018!

Priorities - Are your Actions in Alignment?

We live in a world where we want everything at once, often without putting in the work, and our initial reaction is to complain when we don’t have said thing. Interestingly, we’re often not even aware that our actions don’t align with our priorities, and this is usually due to a lack of clarity around our priorities in the first place. In order to be clear about our priorities, we need to really be honest with ourselves about the time and effort we’re willing to put in for each competing priority.  Conversely, there is another end of the priorities spectrum, where we’re willing to sacrifice everything for one goal and the other areas of our lives suffer. For long-term success and happiness, I don’t believe in either approach: putting all our proverbial priority-eggs in one basket or having such scattered and unclear priorities that we don’t accomplish anything.

This topic has been swirling around my head since my Crossfit competition a few weeks ago, as I was frustrated about my performance in a particular movement (toes to bar). Upon reflection and a conversation with a friend, I realized that felt the same way about several other movements I don’t excel at. My initial reaction has been to play the victim and relish in my inability to be successful right off the bat, but when I reflected on the consistent work and effort I had put in to improve upon these skills and movements, it was dismal.  This dismal effort is fine if improving upon these skills isn’t a priority for me, but then I need to accept the outcome. I can’t have it both ways.

I lived on the opposite end of the spectrum with my food and body obsession for years, as I sacrificed almost every other area of my life as a result. My priority was my appearance and my subconscious self-obsession, and this was accurately reflected when looking at the other areas of my life. I isolated myself from friends and family, I turned down parties and other social occasions in favor of my strict regimen, and I neglected my health, even when my body was showing me clear signs of desperation.  My relationships, my happiness and growth as a person, my health, and my life experiences all suffered as a result of my body obsession. I’m not here to tell anyone that living their life in this way is wrong, and in some professions or in preparation for competitions these sacrifices may be necessary, but prioritizing my life in this way wasn’t right for me. And it took a long time to arrive at this conclusion.

It’s really easy to float through life without any clear picture of what is actually important to us, but this can also be very chaotic and unfulfilling, as our actions, mindset, and lives as a whole will be a reflection of this. We say we want to improve our health and lose some weight, but we actually prefer wings and beer every night in lieu of the gym and healthy meals. We say we want to be in a committed relationship, but we’re not willing to make the effort and put ourselves out there. We say we want to improve our toes to bar or double-unders (personal tidbit here), but we’re not staying after class to practice. We say we want to save money to travel, but frivolously spend our money on things we don’t need. We say we want to free ourselves of our food and body obsession, but we’re not willing to accept that our bodies may change as a result. To be clear, none of these priorities is incorrect, and they’ll ebb and flow throughout our lives, but we need to solidify what is actually important enough to act on. And then we must accept what we’re sacrificing as a result.

In order to effectively determine our priorities and how we can align our actions accordingly, I recommend the following:

1.     Make a list of everything that is important to you and any related goals. Be as detailed as possible here. For example, instead of saying “relationships” or “my performance in the gym,” list the relationships that are most important to you or the specific movements/skills you want to improve.

2.     Rank priorities in order of most important to least. This is your initial gut reaction of what you feel is most important, so don’t feel the need to edit right now; that will come later.

3.     Detail the sacrifices required for each priority: these will evolve as you continue to invest in this action or goal, so they’re based on the information we have today. Many of the sacrifices required will only come to light once we begin acting in greater alignment with our priorities and goals, so this information is based on our current assumptions.

4.     Note which priorities are conflicting (i.e. wanting to party but also wanting to lose weight and improve performance in the gym), and rank the conflicting priorities in order of importance. The results of this exercise will likely prompt you to rearrange the list you created in Step 2. Ensure the information gathered in this step is consistent with your listing in Step 2.

5.     Take an inventory of where you’re currently spending your time, and list your priorities accordingly. For example, if I invest most of my free time in socializing with friends and don’t spend any time practicing a hobby I want to improve, then I will list socializing at the top of my list and my hobby at the bottom. Honesty is key here, and bullshitting ourselves won’t do us any favors.

6.     Identify the gaps between what we truly want to prioritize (our list from step 2) and where we’re spending our time (step 5). Everyone, myself included, is surprised by the dissonance between our actions and priorities when we finally utilize some awareness, so you should expect there to be some misalignment.  We may even find that we spend a lot of time and energy on things that aren’t on our list of priorities at all.  Just consider it a starting point!

7.     Develop an action plan: Oftentimes, simply bringing awareness to the lack of alignment between our actions and goals is a sufficient impetus for change, but the more detailed we can be, the better. For each priority, determine your plan of action that is tailored to you and your lifestyle. You may only have 10-15 minutes after your Crossfit or yoga class to work on skills, while someone else has a full hour. This is about finding what works best for YOU, not your friend.

8.     Modify based on real-time data and feedback. Determine whether you truly want to spend your time and energy differently based on feedback from implementing your plan. This will become clearer once you start spending your time and energy on the items at the top of your list, as you may find that you don’t in fact want to sacrifice for said priority/goal.  And there is absolutely nothing wrong with that. In fact, it’s a great thing to discover the difference between what we think we want and what we actually want.

Using myself and my priorities as an example, I told myself a few months ago that I wanted to buckle down and focus on improving my double-unders. This has been a loose goal of mine ever since joining crossfit, but it crept up on my list of priorities when I realized there was a chance I would be required to do them (or at least attempt to) during the team competition I recently completed in. I decided to spend 10 minutes before or after class working on this movement, but I wasn’t willing to spend any additional time.  I became more comfortable with them as a result, but I still have a long way to go.  Would I have seen greater improvement had I spent 30 minutes a day working on them? Absolutely. But I decided to accept the outcome of 10 minutes a few times per week, as other priorities like work and my relationships are more important right now. I had to adjust my expectations according to my priorities and actions, and it really made the end result quite easy to accept.  Would I have liked to see this movement improve drastically? Yes. Would I have been willing to experience greater improvement at the expense of my work and relationships? No. Acting like the victim and complaining about my marginal improvements doesn’t serve me, and conversely, expecting myself to be great at everything doesn’t either.  We all have to pick our choose our priority battles.

"Happiness is when what you think, what you say, and what you do are in harmony."

-       Mahatma Gandhi

I wholeheartedly believe in these words, and if we really tune in and bring awareness to the alignment (or lack thereof) of our thoughts, words, and actions, we can identify where and when we need to adjust. Deep down, we know when one of these elements is out of alignment, but we usually resort to pushing through and succumbing to what is expected of us, the pressure of perfection, popular opinion, or the victim mentality. And that can dangerously become our normal; our baseline. But that’s a passive way of showing up in this world, and we can be much more impactful when we assume responsibility and take action. Do you need to show yourself some grace and stop expecting yourself to excel at everything? Or do you need to stop blaming the outside world for your own lack of responsibility and action?  It's likely a combination of both. Regardless of the circumstance, I have found that realigning actions with priorities results in significantly less stress.

This isn’t intended to make us feel like failures, but rather it can provide a great sense of relief when we finally admit what isn’t really a priority for us. I have found that life is so much more enjoyable when my priorities, actions, and thoughts are in alignment. And we might discover that some of the things we thought we wanted to prioritize aren’t really worth the sacrifices. Everyone wants the six-pack, but are we really willing to sacrifice all the things it takes to get one? There isn’t a right or wrong answer, but it’s important to find the right answer for you.

Meal Prep - Why I do it & How to Overcome Common Roadblocks

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Meal prep. These words evoke various responses from people, ranging from dedication to disgust. And I get it, as my own responses and opinions have run the gamut too.  Preparing my food ahead of time for the week used to be an integral part of my food and body obsession; it was a sure way to exercise control externally during a time when my internal world was in disarray. Now, however, I use meal prep as part of my self-care regimen, and my motivation comes from a place of love and respect for myself. Additionally, I simply think the food I make tastes better than most takeout options, it’s more budget friendly, and it’s a huge time saver throughout the rest of my week. What’s not to love? 

Well, there are a few things people don’t love about it, at least at first glance:

·      The time and effort it takes to actually cook the food:  If you’re not familiar with cooking and haven’t spent much time in the kitchen, then I understand how the thought of cooking a few days’ worth of food can seem daunting. Using complicated, messy, and time-consuming methods will not only seem daunting, they will be.  That’s why I’m such a big believer in using short cuts whenever and wherever we can.  Some short-cut food items may cost a bit more, but to me, time is more valuable than a slight differential in cost.  What does this look like in action?  Purchase pre-cut vegetables and those you can steam in the bag, roast as many things as possible in the oven to reduce cleanup and save time, and use an Instant Pot or Crockpot. When roasting several items in the oven, I don’t get too caught up in temperature variances for vegetables, potatoes, squash, etc., as they’re more forgiving than meats. For example, it may be more ideal to roast potatoes at a lower temperature than brussel sprouts, but the difference is fairly insignificant. Especially if we can kill two birds with one stone.  It can take time to feel comfortable with this, but with some experience, you’ll get there!

·      Boredom with meals: This is a big one for most people, as it is for me.  I overcome this by prepping individual meal components 90% of the time, and I may throw an actual “meal” into the rotation if I’m craving something in particular (chili, frittata, casserole, etc.).  Individual meal components include proteins, vegetables, and carbohydrates.  They are prepared separately and then mixed and matched throughout the week.

·      Little room for spontaneity: This is true if we’re using meal prep as a method of control. Ideally, we want to use it to facilitate the ease of eating healthy and delicious food throughout the week while also leaving room for spontaneity and meals out if desired. My weeks tend to be rather busy, so I usually make plans ahead of time on weeknights. Therefore, I’ll make less food for the week if I’ll be eating out a few nights.  Conversely, if something pops up last minute, I roll with it and go! Simple as that. Sure, a meal’s worth of food might go bad, but it’s really not a big deal in the long run. I completely understand the willingness to eliminate food waste, as I do myself, but it’s a sunk cost at that point. And we’re doing the best we can with the information we have at the time. This brings me to my next point.

·      Wasting food: I know many people who have a meal plan in hand, purchase a ton of food, and then never get around to actually cooking it. Thus, all of the food spoils.  There are likely several factors at play that are contributing to the resistance to actually cooking the food, including buying and purchasing food you’re not excited about (i.e. someone else is dictating your food choices), feeling as though you need to weigh, measure, and pre-portion everything (you shouldn’t), not carving out the time to cook, or not making the cooking process enjoyable.  First, you should only eat things you enjoy, period. Secondly, if you’re attempting to jump head first in a macro counting plan that requires you to weigh, measure, and pre-portion your food when you don’t have experience cooking, then of course you’re going to feel overwhelmed! You should also ask yourself if you need to be weighing and measuring your food to begin with (let’s talk). Thirdly, you’ll have to move things around in your schedule to carve out 1-2 hours. It may seem like a hassle at first, but it will become part of your routine like everything else after some consistency. Lastly, we need to find a way to make the process of cooking enjoyable for YOU, and that will look different for everyone.

·      I hate cooking: This is an easy out. Many people resort to this response, and I later discover it’s due to their complete lack of experience with cooking. Most things are difficult when we start without experience, and similarly to those challenges, it becomes easier with time and practice. And with ease comes greater enjoyment.  I too experienced the frustration and clumsiness that comes with not knowing one’s way around a kitchen, but it’s now a source of relaxation and a way to clear my head. I throw on some tunes or a podcast, and I’m good to go! Stick with it, and I promise it will become easier.

While I love meal prep during this time in my life, I can’t sit here and claim that it will always be a staple in my life. And I don’t believe it’s for everyone. I’m a huge believer in making your healthy habits suit you and your individual lifestyle, and there are certainly workarounds for those who either have conflicting priorities (I.e. demanding family and/or work obligations) or detest cooking even after giving it a fair shot. However, for those of us who want to save some money, learn how to cook, and want healthy and delicious food available throughout the week, then this might be the golden ticket!  My hope is that everyone discovers their own personalized ways of making this process fit into their lifestyles in an enjoyable and feasible way. You can get started with my seasonal meal prep guide you get for FREE when you sign up for my newsletter here!