Learning to Love and Accept the Flaws and Beauties of Yourself

Before I get started...I just want to mention a special guy in my post.

 

My friend Matt Dantone has began to write a blog on his life post PSU. He graduated with a bachelor's degree in Kinesiology and is one of the most motivated and driven people I know. If you enjoy reading my posts, I am positive that you will like his as well. I met him in my sports nutrition class that Dr. Kristine Clark taught the spring semester of my junior year. He sat right in front of me the entire semester and it wasn't until he got in front of the class and spoke about his experience in Las Vegas attending an ACSM (American College of Sports Medicine) conference where I began to converse with him. He is an enthusiast of physical fitness and nutrition. We instantly became friends due to us having such similar interests in healthy living. Give him a read! He knows what he's talking about!

 

http://www.matthewdantone.com/life-after-college/

 

 

Did you know it's Love YOUR Body Week?

 

I am sure we all know someone, if not ourselves, that struggles to find something they love about themselves. If anything, I know more people who are harsh with their thinking towards their body rather than egotistical. Why is that? Tina Fey says it perfectly....

 

 

 

So ladies AND gentlemen....

WHY NOT ASK YOURSELF.....

"What do I love about me?"

 

 



 

I feel many of us have struggled with body image at some point in our life. It's funny, I look back when I first entered college, I was 25 pounds less and had much less self esteem then I do now. It didn't matter to me that I was a twig. I wasn't as confident as everyone thought I was. It was due to me being sensitive towards the criticism I received when I was in high school from boys. It truly amazes me that guys/girls do not understand that one statement can change one's perspective about themselves for the better or the worse. Girls and guys do not obtain the negative thoughts they have out of nowhere. Somewhere along the way, they heard it and either decided to believe it or used it to motivate them. I know so many people who struggle with diet and exercise and they come to me for help. Some I know need more help then I could ever give them. At the end of the day, it's about being comfortable in the skin you're in and wanting to live a healthy lifestyle and being the best you possibly can be.

 

 

 

Is it really the weight that doesn't make you happy or is it something else?

...Chances are...it's something else.

 

 

Sadly, at one of the three jobs I work at, I work with a girl who is very insecure. The first time I worked with her, she asked me about the other employers I had. I told her I was a fitness instructor for Penn State. Instantly, she began to tell me about how overweight she was and how she's never had a boyfriend because she's so "fat." Apparently her mom has been telling this to her all her life. Literally, I couldn't help but feel sorry for her. This was the first time I met this girl and she just opened up to me. It's hard to find that inner strength and change your mind about something you've been told about yourself your entire life.  I myself get criticized for my body and I teach fitness classes. Everyone has their idea of what is "fit." So ladies and gentlemen, before you go telling someone they're fat, please just think. YOU DON'T KNOW what that person has gone through. You don't know their struggles. It's so easy to judge. They might just need someone to vent to or talk to. They've clearly been judged plenty already.

 

 

 

This also brings up another point though...

What about the people who strive to live a healthy lifestyle and get judged for it?

 

 

http://abcnews.go.com/blogs/lifestyle/2013/10/fit-mom-defends-controversial-photo-i-never-called-you-fat/

 

She was attacked for being physically fit. Tell me, what is wrong with THAT picture?!

 

If anything this woman works her butt off! I have so much respect for mothers who are in great physical shape. She's healthier then more than half of my college peers and has THREE KIDS! It comes down to your self conscious. Don't get mad at someone for wanting to pursue something they find important. She puts living a healthy lifestyle at the top of her priorities, so why do you care? She's not effecting you. If anything, she motivates me. Good for her! The best is how she reacted to the whole situation.

 



 



 

So go ahead, take a chance, love yourself. Don't be afraid to take a leap of faith. Accept challenges and be the best you can be.

 

 

 As PSU Fitness will be promoting this week...
"Fitness is not measured in inches"

Testing Tuesday

 Today there's a few topics I would like to mention. I want to talk about loving yourself, failures, and goals. 

 I was in the gym the other day, and there are a few scales throughout. Two thin girls I was walking behind decided to stop by. As walking by them, I overheard one say, "Oh my god I am so scared to weigh myself!" As she stepped on to it, you could hear the other girl say, "Me too!" Hearing this, I felt bad. Why do girls put so much pressure on themselves? These girls were clearly thin, yet they did not think so. CONFIDENCE LADIES!

It's inspiring to see how many people come to me to tell me about their exercise and diet regiments. Some say, "You're going to be so proud of me!" or others may just be super excited to tell me. All of you motivate me when you tell me about your eating plans or exercise habits because it shows somehow I inspire or motivate you. Maybe you know I will be the one to check in on you. I have a few examples of this...

Stephanie Grawcock

October 2

I see why people workout. Not only does it help you stay fit and healthy, it is a GREAT stress reliever.

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• You, KT Anderson and 15 others like this.
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  Paula Brady Grantham running too!!! go get em Forrest!!!

  October 2 at 11:26pm · Like · 1
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  Steph and my friend Katie decided to commit to running a few miles when they can squeeze it into their schedules. Katie the one night was so excited to tell me :) It's refreshing to hear that people decide to pick up on a healthy hobby. You got this girls! :)

 One year ago, I did my second body building competition. It was awesome :) I came in second place which was awesome. I have decided to take a break from it all just because it costs so much money! People don't understand how much money goes into these competitions  If you ever get the chance, you should go to one. There are many categories in body building and most people don't get that. Doing my first one was so intimidating. It was in New York, NY and almost all of the contestants were adults. There were women in these competitions that have had 4 + kids which I found SO inspiring. It was motivating to be in a room full of people who have the same dedicated mindset as you. Many people would think I was "crazy" for being on such a strict diet and workout plan. It teaches you discipline on so many levels and pushing beyond limits. There were many times I felt I could just give up BUT working out with my trainer really showed me how much I could do. I learned to do it on my own at school and waking up at 6 am doing my workouts and eating healthy despite living at college. Let me tell you, it's not easy. It's all mental.

 My friend Amanda who I wrote about in earlier posts is thinking of doing one! I really hope she gets support from her family :). One day we say we'll do one together. That would be awesome! Everyone had something that motivates them to workout and eat healthy. Mine was body building, others run marathons, some do tough mudders, others just do it for stress relief. Whatever it may be, keep it in mind when you feel like giving up or giving into temptation.

Shes made it this far...and she's still not satisfied!

 So go ahead...TEST YOURSELF. What do you have to lose? You may just surprise yourself with how much you can achieve. Take risks and learn from and losses you have. You can do it. I never saw myself doing a bikini competition years ago but hey I tried it. I learned a lot of from it. I know a lot of people who didn't agree with it but I did it anyways. What it comes down to is doing it for YOURSELF! Just do it. Do it for YOU. 

Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do, so throw off the bowlines, sail away from safe harbor, catch the trade winds in your sails.  Explore, Dream, Discover. –Mark Twain

Make It Happen Monday

HAPPY MONDAY!

Lately time has just been flying by! I have been extremely busy but that's how I have always been as I have mentioned in previous posts. I hope everyone is enjoying fall! 

Today I took my co-worker Kerry's hour-long Tabata class. If you don't know what Tabata is, it is 8 rounds of 20 seconds of work and 10 seconds of rest. After 8 rounds, you get a one minute break. We did this for approximately 40-45 minutes and finished off with ab exercises. It doesn't seem like much to do 20 seconds of one move, but after 5-6 rounds, you REALLY feel it. Her class was great :). Thanks Kerry! But of course...later on I wanted to get another sweat session in.

Tonight the weirdest thing happened to me...I had the urge to go for a run. Let me tell you, I do not like running. I would rather run stairs or complete a set of drills. For some reason, something inside me made me want to run. It may have been because of a few fitness instructors that just completed a half marathon or the fact that some that are about to do one. I always tell myself I could never do that, but maybe one day I will. It takes a lot of mental strength and I highly respect people who train for those races.

PSU Fitness Instructors: Devon Murray and Leah Polakoff

Devon's Mom

Now is that impressive or what?!

Not everyone I know who ran this race is a hard core runner. Some did it for the first time like my friends Allison France and Kristin Darr. So awesome that the both of them even had the guts to do it!

Congratulations to all of you! :)

Of course when I have the motivation to go for a run, it's never nice outside. Tonight I decided to go for a run and it was challenging. I ran 5 miles and it felt exhilarating to feel my heart pumping and the sweat dripping off my face. The hardest part is just going outside and DOING IT. Once you start, you don't want to stop.

Since the fall semester has began, I have been teaching a lot of fitness classes. I have been seeing changes in the strength of my body. It feels great when you can lift things you were not able to before. You won't always be able to visibly see it but you just feel it. I will say I can see a change in my shoulders and stomach. It never happens overnight. It takes time, but with hard work you will see a difference if you stick with it.

Slowly but surely, I'm getting there.

Now...on to NUTRITION!

So... why is POTASSIUM so important? 

What is it?

• Potassium is an important electrolyte and an essential dietary mineral that assists in the stimulation of the muscle to make fast powerful movements.

~ Dictionary.com

    Physiology . Electrolyte:  any of certain inorganic compounds, mainly sodium, potassium, magnesium, calcium,chloride, and bicarbonate, that dissociate in biological fluids into ions capable of conducting electricalcurrents and constituting a major force in controlling fluid balance within the body.

Recommended Dietary Allowances (RDA):

• Females: 2,000 mg/day
• Males: 2,000 mg/day

Why Is It Important?

• It plays an important role in the breakdown of glucose for energy release.
• Regulates the storage of glucose in the form of glycogen in muscle cells.
• Vital in the rapid replacement of muscles glycogen after exercise.
• It helps maintain fluid balance, body temperature, blood pressure, proper gland functioning, nerve impulse transmissions, and acid-base balance.

Sources:

• Readily available in every major food group.
• Fruits: Watermelon, bananas, oranges, cantaloupe, orange juice, apricots, pineapple juice, raisins, grapefruit, dried peaches.
• Vegetables: Mushrooms, romaine lettuce, zucchini, cauliflower, broccoli, spinach, butternut squash, sweet/white potatoes, carrots.
• Breads/Cereals: Whole-grain cereals, whole wheat bread. 
• Meat, Fish, Nuts, Beans: Sirloin steak, lima beans, sole/flounder, nuts, chicken breast.
• Milk, Yogurt, Cheese: Yogurt, milk, cheddar cheese.

Deficiency Symptoms:

• Muscle cramps/weakness, irregular cardiac rhythms (heart beat), mental confusion, paralysis, and appetite loss.
• It is unlikely, but possible if your diet is low in fresh fruits and vegetables and if you are constantly dehydrated.

  

Motivation and Nutrition

http://www.youtube.com/watch?v=fh1uff62SO8

"What do I eat before I work out?"

Your body uses carbohydrates for fuel during exercise. Eating or drinking carbohydrate-rich foods and beverages before, during, and after exercise gives your muscles the fuel they need for endurance and power.

What is GLYCOGEN?

- Storage form of carbohydrates in the body

    * It is stored in the muscles and liver

- It is the MAIN source of energy for exercising muscles.

....So HOW much do we store?

- We store 1,600-1,800 calories in our muscles.

- 400 calories in the liver

What happens when levels are low?

- When glycogen is low, the body must switch to using fat as an energy source. This usually occurs after two hours of exercise (depending how much glycogen is stored).

- Performance slows down up to 50% because the rate of breakdown and delivery of fat for energy is 6% slower than that of carbohydrates.

- AKA= FATIGUE

Pre-Exercise Needs

- 600-1,200 calories eaten 3-4 hours prior to exercise.

- Liquid or solid carbohydrates with little fat or fiber for optimal carbohydrate absorption.

- Example: A bagel topped with fruit spread, a bowl of oatmeal and 8 ounces of apple juice.

- If a meal doesn't fit in with your schedule or you have no appetite, have 8 to 16 ounces of sport drink 30 minutes to an hour before you exercise for an energizing dose of carbohydrate.

Did you know....

- When exercising for longer than 90 minutes, carbohydrate levels in the body run low, so drink a sports drink or eat a banana or a sport bar. This will help prevent fatigue. 

Afterwards...

- After you finish exercise, eat or drink a source of carbs to rebuild spent glycogen stores. Plan on eating within 30 minutes after exercise when your muscles are most ready for glycogen rebuilding. Have a sports drink along with a piece of fruit or slice of bread. Two to four hours later, continue to eat carbohydrates.

TODAY

Today, I taught Full Body Workout to faculty and Indoor Cycling to Penn State students and faculty. The cycling class is 5:15-6:15 on Wednesday. Everyone in the class kicked butt! They did such an awesome job! I love how motivated and determined people are.

^That's what they were thinking^

I encourage all of my patrons in all of my classes to continue exercising. I hope they come back every week. It's awesome to see the leaps in progress. It's the hardest getting into it but once you're into it, it's an addiction. You don't want to stop. It's like you can't stop.

It's going to be HARD in the beginning...

Strong mind= Strong body

I hope everyone sticks to their goals! Keep at it. You won't see results right away, it's the matter of patience. Good luck to everyone getting back into it, or trying out for a sports team, whatever it may be. Go get em!

;-)

Fallin Down and Gettin Back UP

HELLO!

I know I have barely posted in my blog all summer. There are multiple reasons for this and I have learned so much from them.

This summer was a time for me when I did not know where I was heading. I was living day by day not knowing what to expect. My entire life, I have always had things planned out. I always was going to school and involved in multiple things. I have always had multiple jobs and extra circular activities to keep me busy on top of school. This summer threw me off. I wasn't sure if I would have a job set or what I wanted to do. I didn't know if I was staying for the summer until the week before and the same thing happened recently. It is hard to make decisions not knowing what to expect. Am I going to fail or am I going to succeed? I have learned to take chances and let me tell you, it's scary.

The beginning of the summer, I was only working one job and struggling to pay the bills. It seemed one thing after another was going wrong for me. It took a toll on my attitude and my outlook on many things. I caught myself becoming negative and not being my motivated self. Between trying to find jobs, totaling my car (brakes failed), losing friends, etc. it was a rough time in the beginning. As summer went on, I found another job and made multiple friends. It really taught me a lot. As summer was passing by, I didn't see it but now I do. I found myself not being ME. I stopped working out, eating healthy, living a lifestyle I never did. I began to realize what it was like being that person who didn't go to the gym 5 times a week or going to bed at a reasonable hour and getting up late. I had a great time but it just wasn't me.

 

 

I became the person I NEVER thought I would be. Summer was a great time, no doubt, but I wasn't living a healthy lifestyle. I met wonderful people and have so many great memories and I wouldn't take them back but healthy was not a part of it. My family noticed a change and became concerned. I faced it and now have risen back. I am ready to be back again and I am more confident than ever. I now know what it is like to fall down and get in a funk out of fitness. I know what it is like to not be fit. I know what it is like to struggle getting back into shape. I understand.

 

 

 

I currently have three jobs. I am an extremely busy person. This is how I have been my entire life. This summer made me crazy having so much time on my hands. From when I was in kindergarten, I would go to ballet class and then change into my softball uniform to go play softball. Meanwhile, in the car I would be studying. My entire life I have been on the go. This summer definitely threw a monkey wrench at me. That's life though. It's the matter of how you react to a situation. Are you going to fall and not get back up or you going to do something about it?

 

 



 

I'm tired of making excuses. I'm tired of not putting in 100% effort. How can I expect success or results if I don't do so? I recognize I haven't but I am going to do something about it. I know what I want and I'm going to go get it.

The past few days, all of the Penn State Fitness Instructors came back and worked out all day. Of course we had workshops but it was primarily working out. I did not work out for 2 weeks beforehand and let me tell you, that was a huge wake up call. I struggled through the first day. There is no word to describe how my body felt. I could feel all the toxic things come out of my body. It was extremely hard, but now I can say that I feel SO much better. I feel motivated, confident, healthy, energized. Simple things like working out and eating healthy can change your mindset about everything. I am a much happier person. It's never too late to change!

Now, I am teaching seven fitness classes a week (as of now). I am really excited about it! I love my job and love inspiring people. It's what makes me happy. I love to see people progress throughout the semester. Today I told my patrons to keep in mind how they feel today and try to see and feel any changes in themselves as the semester goes on. It's so satisfying to see the leap in progress in everyone. With that being said, I teach:

 - Facility--> 12:10 Kick Boxing Aerobics--> Tuesday
 - 4:30 X-Training--> Tuesday (Rec Hall)
 - Facility--> 1:00 Full Body--> Wednesday
 - Indoor Cycling--> 5:15-6:15--> Wednesday (White Building)
 - Facility--> 12:10 Kick Boxing Aerobics--> Thursday
 - 4:30 X-Training--> Thursday (Rec Hall)
 - 12:10 Kick Boxing Aerobics--> Friday (White Building)

With all being said, I hope everyone has a great rest of their week! If you haven't started or have fallen off the fitness road, it's never too late. Keep your head up! It always seems to be that everything happens at once or nothing is happening at all. Just remember, when you hit rock bottom, the only way you can go is up!