Do you brush your teeth everyday? Well what about the rest of the care you need for you one very precious body?
Sleeping Naked After 40 Thoughts on BODY KINDNESS.
“Be kind to your body. It hangs with you every day”
I have opportunity to share some great fitness articles with you.
They are researched and written by Kate Occhipinti.
She is an collegiate athlete, a certified personal trainer and a student of exercise science. I know all of this for a fact, as Kate also happens to be my daughter. That makes me lucky in many ways but mostly because I get the opportunity to share her writings easily with you. She is what I consider an exceptional researcher and writer, so even if she wasn’t my daughter, I would still be wanting to share this valuable information with you. Her writings are relevant and real because she practices what she preaches. I know this for a fact too.
Why would I attempt to write about fitness when Kate Occhipinti has it all covered and says it all so well? She is launching an amazing new business called “NO Skinny Girls”. Let her know what you think of her idea by “liking” her page on FACEBOOK @ No Skinny Girls. Please read on because you will be pleasantly surprised at her fitness expertise and you may stop lifting like a girl when you understand why you should save the girly stuff for the “girls night out”, and take your strength and kick-butt attitude to the gym.
Kate says: Stop lifting like a girl.
There are two problems that we, women, face when it comes to exercise. One is that many of us avoid weight training all together and the other is NOT LIFTING ENOUGH WEIGHT while we weight train. If you do currently weight train my question to you is how much weight are you really lifting? In my experience as an avid female gym-goer and personal trainer is that I rarely see my female peers working as hard in the weight room as they do on the treadmill. For lack of a better expression, many choose to lift like girls. Maybe you too have seen the same rubber coated-pink dumbbells being used for tris, bis, back, chest, shoulders and even lunges…how cute! By no means am I saying that everyone should be lifting like a bodybuilder, however it is necessary to approach lifting with a certain amount of intensity to really get the most out of your time in the gym.
You can imagine how thrilled I was to learn that there is actually a published study conducted by The College of New Jersey that evaluated how much weight women typically self-select during weight training exercise. The results of the study are as follows:
- Woman, who had worked with a personal trainer in the past, selected to lift weight for all exercises at an intensity that was~51.4% or about half of the maximum amount their muscles could handle a.k.a their max.
- Women who had no former experience with a trainer selected weight that was~42.3% of their max.
- Personal trainer or no personal trainer women were still on average lifting less than 60% of their total capacity.
So what does this all mean? This study and many studies conducted on the topic have found that to get the true benefits of weight training you should be lifting around 70% – 85% of your maximum capacity. Basically, the little pink dumbbells could be holding us back from creating lean muscle and building strong bones. Now all this percent talk may sound confusing, but here is a good way to simplify it. Ask yourself after every set … was that challenging? If you could have lifted that specific weight more than 15 times, you are selling yourself short. Your goal for each set should be to do 8 to 12 reps so that the last 4 or 5 reps you are really feeling the burn! Don’t be afraid to challenge yourself, take it as a learning experience to really get to know your body and your limits. Chances are you are stronger than you think! If you do select a weight that is too heavy or too light just adjust it for next set.
In your opinion what is it that prevents women from lifting heavy enough to get the most out of their workout?
A simple salad concoction has now moved up on the menu and is now on the breakfast menu.
I hadn’t really thought about doing this until coming to Dr. Fuhrman’s Health Getaway, but why not?
After all, where is it written that we have to eat pastries, donuts, bagels, muffins and toast to start our day?
Although it may seem odd at first, if you give it a chance, stop judging the weirdness of it, you will find the experience of honoring your body with healthy food at the start of the day makes a huge difference in the way you think and feel all day.
Here’s what was on my plate this morning:
- Romaine lettuce
- cashew and date dressing
- tofu veggie scramble
Yum-azing nutritional punch and taste and I feel energized and ready to start my day.
Having this high nutrient meal on my plate gives me everything I need to deal with my full schedule and full daily plate.
What old tradition about breakfast can you let go of to open up the possibility to put new and exciting foods on you plate?
My daughter and I were having a conversation about women and weight loss.
Quite an intense conversation which unleashed a profound comment from my girl. She said, “look how easily we go from grateful to greedy”.
She was talking specifically about weight loss and our reaction to what happens on the scale. We get pissed off when it doesn’t move down fast enough for our expectations. We’re happy the first week of a diet when the weight comes off quickly. Then after that, it’s all downhill with trashy thoughts that fill our heads.
How many times have you stepped on the scale and complained in disappointment that you ONLY lost one or two pounds? How often do the little thoughts in your head shout out, “I can’t believe I only lost a pound and I was perfect!”?
What if you were to say: “I am so grateful for my health and that I am moving in the right direction”?
Have we become desensitized by the national “big loser” television shows that have people dropping whole pant sizes in one day? Let’s be real, it’s friggin’ television!
Good food and fitness practices are important but
patience and gratitude
are your missing link to losing the weight you desire.
Patience is allowing your body to adjust to your new way of treating it well by feeding it well. You did not wake up fat one morning because you ate one cookie the day before. So why do you think you are going to wake up “thin” because you were “GOOD” for a week?
Gratitude is when you thank every single ounce. If you are not grateful for everything you have, trust me on this one, you are not getting any more good stuff. Good things come to those who are thankful. When losing weight, your best course of action is focusing on this idea of
“Being grateful, not greedy“.
Hang that one on your scale.
So I ask you today, what are you grateful for? Perhaps it’s your health, your life, your resilient body that will change when you fully participate in the process of being kind to it, feeding it beautiful pure and naked food, moving it, shaking it, dancing in it, celebrating with it and loving it.
Have you ever met a bag of M&M’s that didn’t pull your hand like a magnet into the bag? M&M’s, btw, are so rockin’ these days, hot colors, dark chocolate, covered nuts, mini’s, personalized photos. They have become almost “gourmet-like’ in their presentations and marketing.
There was a time in my life that I coulda, woulds and did eat the whole bag.
They’re little addictive drops of sugar. Yup, sugar is a drug and yup, sugar hijacks your taste buds, destroys your will power and sabotages any intention of control that you may have thought you had. So it’s not your fault really. You can rest assured that you are not alone.
There is a lot to be done in the self love department in order to step fully away from the sugar. Self sabotage can result from many feelings. If you are tired, pissed, annoyed, bored, it can call your name and beckon to you more loudly.
Pretending you’ll have just a few, usually doesn’t work that well. Even if you don’t eat it all at the same sitting, the picking and picking can go on all day.
No matter the amount of denying that the bag is indeed gone will replace the reminder in the form of a stomach ache or belly bloat.
One of the life styling tricks I practice around chocolate is not having it around. I love chocolate and I do indulge. I choose the most decadent kind and I do it in a unique way. I don’t kid myself into saying I am so in control that I can have bags sitting there and continually walk by. So I prepare.
I go to the bulk containers in the supermarket. These are secret little “Portion Controllers”. I get to control how much I take out for the day. I get to control how much chocolate I bring into my kitchen and how much I take into my body.
This is my portion in the little baggie at the checkout.
I chose to eat 6 decadent, dark, chocolate covered almonds and paid 68 cents. Saving my waist and my wallet. Fun and double yum.
YES IT IS MORE THAN ENOUGH. Because there were only a few, I took my time eating them. Enjoy every last bite or suck.
This was enough to satisfy my ‘NEED’ and desire for chocolate and I finished the bag without guilt.