Eat, Lift, and be Happy.

Food Education for Kids

2012-01-27T10:34:00.000-08:00

I am incredibly passionate about food. Cooking it, eating it, learning about it and food politics. That is essentially why I find it so important to regularly post quick, easy and healthy recipes, so that even the busiest of us can eat clean. That is why I do my absolute best to consume in a way that supports a positive sociological impact, and encourages the idea of a "farm to table" community. I know many of you share that passion and deep interest, which might be what brought you to this blog in the first place. We might all share slightly different eating strategies and philosophies but ultimately we all agree: Whether we choose veganism or hail beef, eat dairy or choose Paleo, fast intermittently or frequently feed, one thing is for sure-the quality of our food matters. REAL FOOD matters.

But it's not always so easy to stick to real food, is it? All around us, there is temptation, and despite massive efforts by journalists (such as Michael Pollan, Gary Taubes, Marion Nestle), we are still bombarded by chemical formulations masquerading as food. Just the other day, I stopped into the "regular" grocery store, which I rarely do, to grab my favorite coffee creamer (natural bliss: cream, sugar, vanilla) which I cannot find at my local health food market or the farm. I found myself in line between two patrons, one purchasing massive quantities of frozen chicken nuggets, the other stacking cases of diet soda and go-gurt on the belt. I found myself instantly saddened. This is food? This is what people are eating? Perhaps even more disturbing is this is what we are feeding our children.

Even if you don't watch much TV, you've probably heard of Jamie Oliver's Food Revolution, and his campaign to promote real food in our schools. From his website:

The Jamie Oliver Foundation is a registered charity whose mission is to empower, educate and engage as many people as possible to love and enjoy good food. This means learning how to cook, understanding where food comes from, and recognizing the power it can have on our health, happiness, and even finances. We do this through teaching, training and employment, and also by making good clear information available to as many people as possible.

This sounds like something we should ALL get behind, right? But even with such publicized efforts, our schools are still lacking food fundamentals. Our children are in danger of inheriting the most reprehensible of food paradigms. For five years, I kept my child in a healthy little food bubble. Did I let him eat cake? Sure. Do we order a pizza or go out for ice cream on occasion? Of course. But the general understanding that those foods are only intended for a small percentage of our intake, and that real food is the fundamental base of our eating habits, has always been implemented in our home.

Until Kindergarten happened.

I made a decision long before I sent Isaac to school, that I would always pack his lunches and send him off with palatable, sustainable and nutritious foods. Have you had a look at the school lunch menu at your child's school? Chances are, it's downright culpable. Although there is a huge campaign building in our society to counter this predicament, our school is not at the cusp of progression just yet. Corn is served as a vegetable? Pizza and hot dogs as an every day option? No, thank you.

But what about what all the other kids are eating? What about a five year old boy, toting grass fed steak and organic broccoli while he watches his classmates chow down on pizza and popcorn chicken? And it's not just what the school offers, although that is a matter of extreme urgency, but what the parents pack as well. Isaac's snack time items are typically fresh or dried fruit or a child appealing option from Annie's Organics or Clif; basically something portable with as little processing as possible. What do the other kids get? Chips, Cheez-its, sugary dyed yogurts, cookies....and how do I know?

"Mommy, how come so and so gets to eat such and such?"

What can I really say to this? Perhaps they just aren't aware that those things aren't real food, or lack the understanding of how important real food is. I really have no way of knowing. But, I try my hardest to explain to him that the food I send him to school with is all part of my campaign to promote his food education and an investment in his food appreciation and ultimate wellness. Let me just clarify that I am in no way attacking or insulting parents who provide these foods for their children. The food industry is so polluted that it is often difficult to navigate the muddy waters. Education is key, and unfortunately not all of us have been fortunate enough to sift through the fake food that suffocates our our market. Let me also be clear that I am not in any way insinuating that our children should never be allowed to indulge in an ice cream cone as that would simply create a host of nutritional dysfunctions, including orthorexia.

What I AM saying is this: We are responsible. We MUST teach our kids the difference between real food and food like substances. We have an obligation to educate them about where our food comes from, why it's important to eat real food, and how to distinguish it from all the rest. And we have to do this against all of the exposure they have to the garbage outside of our homes. We are fighting a constant battle, not only to feed our children's bodies, but to feed their minds. To empower them with habits and ideals that will propel them into a healthy and balanced nutritional paradigm.

In our home, it's a regular conversation. I refrain from telling him he cannot eat this or that, and I attempt to talk with him about food, where it comes from and why it's important. I am apprehensive to be a food dictator, because I fear he will rebel, and miss the opportunity to come to awareness of the state of our food industry. I want him to learn. I want him to appreciate food, and have a healthy relationship with it on all accounts.

This video was taken after last night's drive home from Isaac's mixed martial arts class. In the 20 minute ride we had a conversation about organic food, grass fed beef and funny enough-blogging. I was amazed at how, when given the chance, he was able to come to his own conclusions if given just a few prompts and pertinent details. With just the information that commercial farms use pesticides on their produce, and that things other than humans eat the produce, he figured out that they "spray the food with chemicals to keep the bugs from eating it." It all started with my announcement that he could have beef jerky when he got home-one of his absolute favorite snacks. Isaac's dad likes to make his own jerky, which is wonderful given that most of the jerky you'll find at your local convenience store is loaded with chemicals and preservatives, and sometimes even high fructose corn syrup. I was incredibly excited about the box that had just arrived from Paleo Kits, and could not wait to see how Isaac would fare with Steve's grass fed Jerky Stix. None of this was rehearsed, Isaac is just a really big ham.

I don't claim to be an expert on food politics or nutrition, but I can tell you what I do to help my child gain food awareness. These might even be things you are doing already, and I would love to hear some of your strategies and suggestions as well.

Have regular conversations about food. Above all else, if food isn't talked about, none of this other stuff will matter. We take every possible opportunity to talk about it in a way that makes Isaac part of the thought process. If we sit down for lunch, we talk about everything on the plate, and discuss where it came from and how it's made. We once had a very funny conversation about cheese (Does it grow on trees? Does it swim in the ocean?) until I led him to the idea that cheese was made of milk and therefore comes from cows, goats and sheep.

Assume that they don't know. The above example of where cheese comes from, which seems rather obvious to us, should serve as a reminder that we cannot overestimate how much they know about food. We might just assume they pick it up from school, TV, books or social interaction but we could often be mistaken. Stimulate discussion and critical thinking by asking questions, instead of assuming the answers are already understood.

Isaac learning to juice oranges

Include kids in the cooking process. I know far too many adults who have no capability to prepare their own meals. They didn't just end up this way, they were raised this way. When kids are involved in the cooking process, not only do they learn how to prepare the food itself, (therefore insuring their ability to care for themselves) they gain a deeper appreciation for meal preparation and a greater understanding towards whole foods and ingredients. There are several culinary schools and organizations that offer cooking classes for kids, and you can find one in your area simply by doing a web search. There is one school here in Baltimore that even offers before/after care and cooking summer camps.

Involve kids in grocery shopping. No matter if you shop at the local superstore, Trader Joe's, Whole Foods or your neighborhood health food store, there is much to be learned within the walls of a food market. Children should be encouraged to pick foods from the shelves, and decide whether or not they meet the criteria of real food. They should be given a clear understanding of what food costs, and how to shop efficiently-right down to the reusable grocery bags. As busy parents and professionals, it is often easy to get stressed while grocery shopping with our kids. I propose making grocery shopping an adventure, an opportunity to instill solid food values.

Go on a field trip. I shop regularly at farmer's markets and often go to the farm directly. I do, however, understand that this is not always possible for many individuals, and we don't often get to buy from the source as much as we like. If you do shop locally and directly, be sure to take your kids with you so they can see where the food comes from. If you don't, try taking a field trip to a farm or farmer's market and you will be amazed at how exciting this is for your kids. There is much fun to be had on a farm, but much to be learned as well. Not only do they see how and where the food is grown or animals are raised, they get to meet the people who grow the food and develop a relationship between farmer and consumer. Many farms even have "pick-your-own" options, like Larriland Farms here in Maryland.

Grow your own. In his best-selling book, In Defense of Food, Michael Pollan suggests: "If you can, grow a garden." Obviously this is not always possible, especially for those of us living in apartments or urban areas. However, there are several ways to grow an indoor garden, even on the smallest scale. It doesn't have to be a long term project either, perhaps just an experiment to teach your children how food is grown. My mom has a beautiful and expansive orchard at her home in Southern California, and Isaac had an absolute blast helping us pick fruits and vegetables.

Together, as a community concerned citizens, we can change the way our kids eat. We can help shape the new generation of eaters and teach them to love and appreciate real food, from farm to table. Below are just a few useful and interesting links to help educate the children in your life, further your own understanding of the cause or become a part of something greater than yourself. Please add your favorite links, foundations, blogs and causes on food politics in the comments!

Urban Organic Gardener

Local Harvest

Painting and Patience

2012-01-24T20:09:00.000-08:00

I like to cook, eat and lift heavy things. I enjoy a plethora of training topics and food politics as I am extremely passionate about both, but sometimes you need a break from the thing that threatens to define you. Often, for the sake of your sanity, a diversion is in order that is completely unrelated to fitness. You might watch TV, play Words With Friends or even drink yourself silly (never, ever guilty of this).

Me? I get crafty.

My friends have affectionately dubbed me the "ghetto Martha Stewart". I have a bit of an obsession with DIY projects and crafts, which is quite funny when you consider that I can't work a sewing machine worth a damn (glue gun to the rescue!). I especially enjoy projects that are going to further the eclectic design of my home, giving me the joy of looking at something in my apartment and saying "I made that." But because I enjoy crafts so much, I often take on too many projects at once out of pure excitement. I end up jumping from one project to the next with unfinished projects nagging at me to be brought to completion; which, incidentally, used to be my habit with training as well until I learned to keep the goal the goal.

My most recent undertaking was to transform a set of old, outdated dining room chairs into something vintage inspired and shabby chic. I felt pretty good about my Craigslist purchase, nabbing 6 chairs in good condition (no structural repairs required) for about $16 each. They weren't hideous, so to speak, but the finish was quite chipped and not the desired stain for my dining room, and the seat covers were dingy and really quite homely. All I needed to do was paint them and change the seat covers. Easy as pie, right?

Not so much.

The chair before: plain, boring, not my style!

Here's the breakdown of the steps I took as I addressed the first chair:

Clean all surfaces
Disassemble the piece (altogether about 20 screws and 10 bolts)
Remove over 30 staples from the seat cushions (they had been covered TWICE)
Paint the chair with duck egg blue chalk paint, let dry
Paint the chair with 2 coats of old white chalk paint, let dry
Wax the chair
Distress the chair with sand paper, sand all surfaces smooth
Wax the chair again
Reassemble the chair
Cover the seat with new fabric, staple all around
Reattach the seat (which required new, longer screws since the existing holes were worn through)

Keep in mind that I live in an apartment and it's winter, which means I am doing said project on a tarp on my living room floor. My back, neck and grip certainly felt the effects of this! I got about halfway through the project and had one distinct thought: eff this. Seriously.

I wanted to quit. All I could think about was the fact that after hours and hours of work and sore muscles, I was only halfway through the first chair! It was an arduous process of which I cursed my tremendous undertaking several times. Stupid. Effing. Chair...that was all I could muster.

And then, something magical happened. At last, I was finished(!) and between work, school, training, writing and parenting it only took a week (every bit of sarcasm intended). I had resented the entire process, wanting to quit, forcing myself to be patient and endure; and the final product was just spectacular. It was worth every last bit of time, effort and endurance.

The chair after: fitting in with it's new neighbors

Closeup: painted and distressed

I cannot begin to tell you how many times I have suffered through training sessions, pushing the boundaries of my physical abilities, and wanted to give up. I have spent countless hours on goals I've set for myself, often lamenting the perceived lack of progress, and lacking patience altogether. Want to know where this got me? Absolutely nowhere. I might *sometimes* seem as though I have it altogether in terms of the Iron, but the truth is I was once a complete mess. I wanted to get stronger and I wasn't too pleased that I had to wait for it. It wasn't the working for it that troubled me, it was the idea that I had to trust that all good things would happen in time. Until I came to that realization, I would throw quite the internal tantrum-foot stomping and all. There's a reason why they say patience is a virtue-it is both hard to acquire and reaps a multitude of benefits. If it was easy to be patient, we wouldn't be so quick to dish out curse words in traffic (guilty of this, in excess).

Yet, a lack of patience in training leads to frustration, injury, failure and general disappointment. Frustration towards a lack of progress can stall mental focus that is required for truly substantial feats. Rushing to progress too quickly can cause injuries that will only set you back further. Failure tends to breed more failure, and feelings of disappointment often create an unhealthy correlation between self worth and accomplishments (or lack thereof). Not to mention that lacking patience keeps you from enjoying the process and truly being present. Basically, impatience rarely leads to success, which should be the ultimate goal-to successfully obtain the achievements you've envisioned for yourself. I wrote recently about my battle with pullups, and how I began to overcome my frustration. Part of that process was learning to be patient, and accepting that although it might be particularly laborious, it would be absolutely worth it in the end. And ooooh, was it worth it. Weeks later and I am still riding the high from my last pullup PR, feeling inspired and motivated by my progress. I will probably have been training for the Iron Maiden Challenge (24kg pistol, press and pullup) for two years by the time I accomplish it. That is quite some time to focus on a particular training goal but I am so close now, I can taste it. And when I do, I know it will taste good; I know it will be worth every last drop of sweat.

Every time I glance at this beautiful chair in my dining room, I will be reminded of the onerous process and the many times I was tempted to give up. Yes, I still have FIVE more chairs to up-cycle, and yes, I am aware it will be weeks before they are completed, given the severely limited free time I have as of late. But, I look at the finished chair and think to myself "I made that." I feel an extraordinary sense of pride, and I just know it will all be worth it in the end.

Takeout Tuesday: The Egg Bake

2012-01-10T10:28:00.000-08:00

When I first started intermittent fasting, I ran into one particularly devastating issue. I seriously missed breakfast. Not the act of eating in the morning, as I actually enjoy IF for a plethora of reasons, but the breakfast foods themselves. Now, if I was home this was no problem, as I could just cook up some eggs and bacon around 3 pm and all was well with the world. But if I'm at work, well, I can't exactly concoct an appetizing omelet at the gym, can I?

I could live a life without my beloved breakfast foods (gasp!) or I could come up with a suitable, portable alternative. Enter the egg bake-the breakfast lover's casserole. This is so unbelievably simple to make (even the cooking challenged can tackle this one) and can be made in advance to eat all week. Although it takes a bit of prep time, it really does pay off if you make a large portion, and it can certainly feed your entire family.

Here's the thing about the egg bake-it's an empty canvas. You can really add whatever is in your fridge, as long as you have eggs! My favorite combination is sausage, egg and cheese with guacamole on the side, or even a big salad of mixed greens. I will include the base recipe below, but feel free to spin it your way, adding veggies, bacon (as pictured below), even sweet potatoes! Just remember to actually cook your additions before including them in the bake.

Egg Bake

Bacon, cheddar, red peppers and onions (with homemade guacamole!)

Ingredients

Cage free, omega 3 eggs (6-8 for an 8x8 dish, 10-15 for a 9x12 dish)
Breakfast sausage (local is best, just remember to always choose nitrate/nitrite free breakfast meats)
Shredded cheese (as much as you want, any type you want)
Milk (optional)
Veggies (optional)

Directions

1. Preheat the oven to 350.

2. Brown the sausage and cook whatever other meats or veggies you are going to include.

3. Grease a baking dish (glass or ceramic) on all sides. I use coconut oil or an olive oil spray.

4. Cover the bottom of the dish with as much or as little shredded cheese as you want (somewhere around 1-4 cups, I say more is better!). If you don't do cheese, you can certainly still make the bake as I have done it sans-cheese in the past. However, I will say the cheese makes it massively more enjoyable.

5. Top the cheese with the sausage (or bacon, cooked veggies, etc). and spread evenly across the dish.

6. Beat the eggs well, adding a splash of milk if you wish to increase fluffiness. I like to add some dried rosemary and thyme, as well as a dash of sea salt.

7. Pour the eggs evenly over the bake, ensuring that the meats/veggies are thoroughly covered. I will often use my fingers to press lightly to cover. You just want the egg to be the top layer, not the sausage.

8. Bake for 30-35 minutes. When I do a smaller bake (8x8) I bake for 30 minutes, and I add about 5 minutes for a larger bake (9x12). Obviously the more eggs you use, the longer the bake time. You'll want to let the bake cool for about 15 minutes before digging into it.

Once it's been baked, you can refrigerate the egg bake and keep it for 5 days give or take (if it lasts that long without being eaten!). I will usually take a big chunk to work with me to eat after a training session, heating it up for just a minute or two. Like I said, there is a bit of time involved initially, but if you make a large enough quantity, it's hassle free breakfast all week. So the next time you feel like running to the drive through to get a breakfast sandwich, make an egg bake instead. It's cheaper, healthier, and tastes damn good.

Cauliflower Curry Couscous

2012-01-02T20:26:00.000-08:00

I have this friend whom I love dearly. We have a funny relationship in which we trash talk each other's baseball teams (who doesn't want to hate on the Giants?), make fun of each other's heritage (towel-head is actually rather endearing), and just generally razz each other on a regular basis. He likes to make jokes about my eating habits, I like to surprise him with deliciously healthy food. He and his wife, who is one of my closest friends, came to my house for a dinner party and I prepared this magical dish-not telling anyone it was cauliflower until after it was consumed. This is usually what I do; I cook something insanely delicious and wait to tell people it's healthy in order to avoid the power of suggestion.

Guess what? They loved the cauliflower couscous.

Why? Because it's amazing. It is by NO means a quick a recipe as it requires putting the cauliflower through a food processor which can get quite messy and time consuming. But it is incredibly simple and it makes a large quantity-giving you and your family something healthy to enjoy all week. You can put your own twist on this, adding any ingredients you may have on hand, or omitting anything you may not want to use (except the cauliflower, of course!). This is my signature recipe, but it's one of those dishes (like dirty rice) that can have just about anything thrown in.

Cauliflower Curry Couscous

Ingredients

1 head of cauliflower
1/2 organic zucchini
1/2 organic yellow squash
3-5 links no nitrate, gluten free chicken sausage, any flavor
curry powder
cumin
garlic salt
saffron (optional)

Directions:

1. Process the cauliflower to the consistency of couscous. You will want to do this in batches without overfilling the food processor so that the cauliflower is uniformly processed. First, I break up the head of cauliflower in a big bowl over the sink because it tends to get messy and fly all over the place. Next, I fill the food processor about half way and pulse until I reach my desired consistency. Last, I transfer that batch to a bowl before adding another until all of the cauliflower is processed. I typically put the food processor lid and blade on a paper towel as I do this to limit my clean-up.

2. Grate about 1/2 each a zucchini and a yellow squash over the bowl of cauliflower and mix together.

3. Dice the chicken sausage and brown in (preferably) a cast iron skillet. It will be fully cooked, but you want it to brown for flavor as well as season the skillet.

4. Add the vegetable mixture and stir, then season with curry powder, cumin and garlic salt. If you're lucky enough to have saffron (my Dad brought me a jar from Iran years ago and it's still going strong!) add a pinch or too for extra flavor and that beautiful yellow color. You won't want to cook it for long, making sure the veggies don't get soggy.

I usually serve this with my easy indian chicken and the response is overwhelmingly positive. I've had people who don't actually like cauliflower tell me how much they love this dish. Plus I get to take the leftovers with me to the gym to eat after I'm done training. Win/win.

Eat and be Happy!

11 Ways I Made Myself Happier in 2011

2011-12-31T09:51:00.000-08:00

I've been out all week with a wicked stomach flu. Now, before you start feeling sorry for me I've already decided on my positive spin for this awful illness: Fasting made easy! Now of course I am joking, and am thrilled to finally have my appetite back, but you know me-half glass full (of red wine). The other benefit to being home sick and virtually unable to move is a lot of time spent reflecting, and what better time to reflect than as another year comes to a close. So, armed with a necessary sense of humor, I've been reflecting on the tumultuous, adventurous, enlightening journey that was 2011.

2011 was a year of extreme self discovery for me. I had some life changing experiences that led me to confront myself and make some significant changes towards my own fundamental happiness. I'm excited to start a new year as a happier woman, due in part to these 11 changes.

1. I started practicing yoga again.

I taught and practiced yoga for years before I got serious about strength training. When I started training 4 times a week, on top of coaching full time, it became increasingly difficult to make time for something that did not seem to directly support my training goals. It was such an integral part of my life that it's hard to believe I neglected it for so long. This year, as I adjusted to the inevitable change in direction my life was taking, I realized I needed some balance. I had lost my center, so to speak, and resuming my yoga practice was just what I needed to find it again. Yoga is a great addition to a solid strength training program as it encourages diaphragmatic breathing, mobility and flexibility, kinesthetic awareness and patience. My weekly yoga practice reminds me to be present within my own body, which is a skill that translates explicitly to my lifts.

2. I made my house a home.

For the first time in almost 10 years I'm living alone (as long as you don't don't count the tiny, well-mannered human that lives with me). And now that I'm the only adult in the apartment, I've purged closets, redecorated and truly made it mine. I've spent the time and effort to make my house a home, because it serves as my second office as well as my sanctuary. After years of a nomadic existence, a cross-country move, and over 10 different roommates (including an ex-husband and an ex-long term boyfriend), at the end of the day I get to come back to a place that truly feels like home. Feeling at home when I'm 3000 miles away from the home I knew for my entire childhood is a comfort that I can't put a price tag on.

3. I experimented with clean baking.

I've never been much of a baker outside of a few mastered recipes. I've always been a spontaneous chef, winging recipes and avoiding the necessary chemistry involved in baking. Thanks to my friend and fellow Girl Gone Strong, Jen Comas Keck, I decided to start baking with clean ingredients including protein powder, canned organic pumpkin and oat flour. I've done so many experiments and had a lot of fun in the process. I've made some of her amazing recipes and come up with a few of my own that have allowed me to put a dent in my sweet tooth and maintain a pretty clean diet.

4. I gave up allegiance to exercises.

I'm not doing front squats right now. I might do them again in a few weeks when I revise my training program but for now, no front squats. So what? Did the universe implode when I took them out of my program? Did I suddenly lose all lower body strength? Of course not. I had a reason for taking them out of my program and when I put them back in, I'll have a reason for that too. All that really matters is that the program is balanced, safe and effective-and my training programs have been much more flexible this year because I've finally been able to relinquish the need to perform certain exercises.

5. I made training fun.

This goes hand in hand with being flexible with programming. I am guilty of taking training far too seriously in the past. If things didn't go as planned I would get extremely irritated, and was much too hard on myself. Instead of making training a stressful situation, I made a decision to have a loose plan and just have fun with it. I don't force myself into periodized cycles or make serious commitments to set/rep ranges, anymore. I have a good idea of what I'm going to do, but mostly I just lift what I feel I can that day, and enjoy the process. Don't get me wrong, I still lift with intensity and purpose, I'm just not afraid to train outside the lines anymore. I experiment, improvise and adapt as I go making every training session enjoyable (because I am one of those strange people who actually enjoys lifting).

6. I made more time to write.

Writing has always been a source of much passion and gratification for me. In the past, I've let my many obligations detract from the time I would like to spend on writing. This year I made a point to write more, regardless of the many distractions, because writing truly makes me happy. This blog gives me immeasurable joy, and when I am forced to neglect it (i.e. this week when I was "busy" with the stomach flu), it creates a sort of emptiness within me. I've written more this year than in years past, both on the blog and in my journal, and it's been incredibly fulfilling.

7. I stopped drinking a pot of coffee every day.

I was addicted. I would drink a pot of coffee every morning before most people had even had their first cup. For the most part I didn't see the problem with this, until I began feeling like I needed coffee. I come from a family of addicts, and I was becoming increasingly aware of the difference between wanting coffee and needing coffee. So, I changed my habits from one day to the next, limiting my coffee intake to 20 ounces or less. The interesting thing is that I didn't feel as though I had any less energy and I enjoyed my morning coffee more because I wasn't overdosing on it. It actually tasted better. Now after I have about 2 cups, I just don't want anymore. This was an important step for me because coming from a family of addicts, I don't enjoy feeling as though I am bound to or controlled by something. I actually enjoy my coffee more now than I did when I was drinking copious amounts.

8. I started Intermittent Fasting.

To be honest, I never thought I would say that. When the IF concept starting running rampant through the industry I was the first to scoff. I love food. I love eating. I couldn't even fathom the idea of fasting for an extended period of time. But, just as I had faced my coffee addiction, I came to terms with my food obsession as well. (I wrote about it for Nia Shanks blog on Food Struggles, which I highly recommend checking out.) All I ever thought about was food. What am I going to eat? Is it time to eat yet? 2 more hours until I get to eat again....It was out of control. Intermittent Fasting seemed like a good way to better understand hunger as well as break the hold that I had allowed food to have over me.

It all started with an experiment. I was feeling pretty disgusting from a particularly indulgent weekend and decided to see if I could do a 16 hour fast on a non-training day. At first, it was pretty difficult because I couldn't stop thinking about eating when the fast was over. With time, I found that when I fasted I felt more alert and energized, with an increased ability to focus on tasks, such as coaching. I decided to try a fasted training session, although I was initially afraid that I would lack the energy to lift, and found that I was able to train just as intensely but with greater clarity. Now, I fast 6-7 days per week for 15-18 hours and I absolutely love it. I feel completely free from food obsession. IF has improved my quality of life immeasurably.

Some good reads on IF:

Intermittent Fasting 101-John Romaniello

Precision Nutrition IF Experiments

Lean Gains

9. I made myself vulnerable.

I've been training and coaching for years but only in the past year has my blog and Youtube channel garnered real traffic. I think I was afraid of being vulnerable. What if they don't like what I have to say? Or worse yet, what if they don't like me? As part of my own personal journey, I decided it was important to my growth to make myself vulnerable; to write from the heart and expose myself, to post my training videos and accept the feedback regardless of it's nature. So I took a deep breath, and put myself out there. The result? I get messages every day about how my articles and videos have had a positive impact, however small, on people I have never met. It still surprises me every single time. Little old me, inspire someone??? The ability to reach out, to deepen the human connection, has been a source of much happiness in my life. If I hadn't made myself vulnerable I would be missing a wealth of contentment.

10. I became a part of Girls Gone Strong.

Without those six amazing women I would be lost. The bonds of strength, love and sisterhood between us have enriched my life exponentially. GGS has made an impact on the industry, but it's only because the message and vision has impacted each one of us so deeply. All of the GGS members have motivated me towards not only bigger feats of strength, but a more fierce and indomitable spirit. 2012 is going to be a huge year for GGS and I am so excited to see what the future brings.

11. I faced myself.

As I said before, this was a year of extreme self discovery. I went through some rough spots in the middle of the year that could have broken me. I had a choice, give in or face myself; face every awful, nasty thing in my closet and take responsibility for the choices I've made and the woman I am. I admitted things to myself that I would not have wanted to say in front of others. I confronted myself with extreme transparency, and this was instrumental towards my healing and growth. The result is that I am now self aware, and that pronounced self awareness has propelled me into healthier relationships with my family, friends, clients and most importantly myself. I have a deeper understanding of who I am at my core, which has allowed me to become a better version of myself. Today, on the last day of 2011, I have never been more proud to be me.

Here's to a new year, new discoveries and new reasons to be happy!

How I Stopped Sucking at Pullups

2011-12-23T09:33:00.000-08:00

I'll never forget the overwheliming exhilaration I felt when I performed my first unassisted pullup. I hopped down from the bar and looked around the crowded gym thinking, "Did anyone see that?!". Never in my life had I thought that I would be able to do a pullup; in fact it was one of those "I wonder if I can do this" moments that led me to that first epic achievement. When I was awaiting my knee surgery, I made a commitment to getting stronger at upper body lifts given that was all I could train (focus on what you can do). I started by doing band assisted pullups, and gradually reducing the tension of the bands. And so, armed with the realization that I could now pull myself unassisted over a bar, my obsession with pullups began. That was 2009.

My awesome client Melissa doing
Band Assisted Pullups

That same year, I set a (longterm) goal to complete the RKC Iron Maiden Challenge, which includes a strict pullup with a 24kg kettlebell strapped around the waist. For the past two and half years I have had quite the pullup journey as I've experimented, practiced, failed and succeeded. I am by no means a Lat-laden beast, but I've come a long way on my personal journey and have helped a lot of women achieve their own pullup and chinup goals. Girls can do pullups, and we can do them well. Not to mention we look damn good doing them.

But, because my training age with the pullup was fairly young, and I saw rapid gains in the first year, I was devastated when my progress came to a screeching halt. From July 2010 to September 2011, my 1RM pullup (16kg) had not budged one bit. It was unbelievably demoralizing. "Why do I suck at pullups now?!". I had to pull myself (pun intended) out of this dark hole of regression and defeat.

The 5 tips that helped me to stop sucking at pullups

1. I stopped telling myself I sucked at pullups. This might be the most important step in the entire process. The mental energy I spent beating myself up should have been spent pumping myself up. Because I convinced myself that I sucked, I would approach the bar with dread just about every time. And when things didn't go my way I was visibly perturbed. Perception is a powerful thing. Once I perceived my lack of progress as a normal roadblock that would be moved with time, I started making progress again. Perhaps I was always making progress, in the subtlest of ways, but could never see it because I was so consumed by the numbers. I realized then that it wasn't my pullups that sucked-it was my attitude. Now, I get excited to do pullups! I seriously cannot wait to grab the bar and that excitement and positive energy has propelled me further towards my goal.

2. I stopped going to failure. Why I thought I could get strong by constantly failing is beyond me. Strength is about skill and practice, not constantly exerting 100% effort. The most experienced lifters reserve their max effort for competition. I read something recently that Dan John said: Train heavy not hard. Just because you are aiming to move weight that is heavy relative to your strength and skill level, does not mean it should be hard. Whenever you see someone do something physically impressive doesn't it just look effortless? That's what I began to strive for-effortless strength. Now I stay just below my max effort, and I am making huge gains. If I feel like I might be able to eek out one more rep, I stop. If I feel like I could pull 20kg and barely clear the bar, I pull a smooth 18kg. I stop before I fail because I don't want to practice failure. In my group sessions we call this "No ugly reps."

My preferred method: Foot Loaded Pullups

3. I started doing more pullups. Strength is a skill, remember? Mastery of any skill requires thousands of hours of practice. I was doing pullups once per week, and sometimes twice if I was lucky. I had this worry that if I did them too often, I would overtrain and under recover, hence stalling my desired progress. I'm not really sure how I thought I could possibly master something by only doing it once a week for a typical max of 15 total reps. So, I programmed pullups 3 times a week, Monday/Wednesday/Friday and varied the intensity, load and volume. On Monday, I load the weight on my feet as that is my strongest method of loading. On Wednesday I do bodyweight variations and on Friday I load the weight around my waist as that is the method of loading for the Iron Maiden. Because I have varied my load and intensity throughout the week, the volume has not been a problem-my elbows feel great and my lats are never unbearably sore. This way I get more practice, more pullups and as a result, more progress.

Waist loaded pullups with
ankles in dorsiflexion

4. I found tension. When I attended the level two RKC in 2010, my understanding and appreciation of tension and the hollow position in pullups was greatly reinforced. Tension in a strict pullup is an integral component of a solid pull. Think about the difference between carrying a toddler who is awake (body is rigid) and a toddler who is asleep (body is limp). Those of us who have ever had to move a sleeping child from the car seat to the house (I've done this in 5-inch heels no less!) know that a limp body is much more difficult to carry. Every time I would strap a bell around my waist I had the same ritual: grip the bar, step off the box, cross my ankles, squeeze my legs together, inhale, exhale, pull. Yet inevitably, as the bells got heavier the increased anterior load kept forcing me to lose tension in my midsection. I started realizing that when the bells were hooked onto my feet, I was much more capable of maintaining tension and subsequently pulling some real weight. Having my ankles intentionally dorsiflexed translated to more posterior chain engagement and a better hollow position. Unfortunately for me, the Iron Maiden Challenge is tested with the bell around the waist. In an effort to achieve those same levels of strength and tension in a waist-loaded pullup, I began to position my legs and feet as if I had bells hanging on them, imagining that they were there despite the bell hanging from my waist. This changed everything. I'm still stronger in foot-loaded pullups, but I found more tension in waist-loaded pullups with this simple and effective change.

5. I started doing assistance exercises. Just like the lack of tension I was experiencing on heavy pulls, there were other energy leaks that were inhibiting my ability to make progress. In an effort to uncover these leaks, I started experimenting with various assistance exercises, mostly consisting of different hand positions and leverages. What I discovered was a significant left/right asymmetry in my ability to connect to my lats, as well as a noticeable difference in grip strength and general control on my left side. One of my favorite unilateral assistance exercises to increase my bilateral pulling strength is a band assisted one arm pullup. I grab just below the knot on a super band and perform a few solid reps (pulling mostly with the arm on the bar), starting with the left and taking a short break before doing the right. The arm on the band does a fraction of the pulling, and the connection to the lat on the pulling side (bar side) is insane. These are a heck of a lot harder than they look, but have allowed me to assess and dissect my pullup groove, and have had a serious impact on my connectivity during heavy pulls.

Band assisted one arm pullups

Practicing these 5 concepts has gotten me to the point where I can perform a strict 20kg pullup, and 13 dead hang bodyweight pullups. I know the pullup isn't my strongest or most impressive lift, and it might not ever be. But it improves consistently and more importantly, it no longer has a mental hold over me. I'm confident, motivated and most of all free from the feelings of defeat and disappointment.

Takeout Tuesday: Fast Frittata

2011-12-20T12:57:00.000-08:00

I love eggs.

In fact, there are few things I enjoy eating more than an egg dish, any time of day. An egg is like an empty canvas, offering creativity and countless options. Although cooking eggs correctly is somewhat of an art form and there is a reasonable amount of technique involved, the cooking process is usually quick and painless.

This being a Takeout Tuesday recipe, the following egg dish is offered as a faster alternative to one of my absolute favorite egg variations: frittata. Cooking the fast frittata is very similar to making an omelet, except the eggs go in after the fillings and the mixture is not flipped. This version is nowhere near as fluffy and decadent as a real frittata as it takes just a few minutes to cook, so please keep in mind that the dish will come out relatively flat. The reason this dish cooks so quickly is it's thinness compared to a real frittata. If you've got some extra time (or really, just the ability to multitask) cook up some bacon or sausage to eat alongside the eggs.

Fast Frittata

Ingredients:

2-4 Eggs, beaten (I use Nature's Promise cage free because it's the best option at my local market.)
Chopped veggies of choice (this time around was two mini sweet peppers, one yellow, one red, some red onion and baby spinach. I prefer the mini peppers as I can just use them as needed.)
Shredded cheese (I had sharp cheddar and parmesan in the fridge. Cheese is of course not necessary to complete the dish, but I think it make everything better.)
Salsa (the only store-bought kind I'll use is the fresh-packed version which is just chopped tomatoes, onions, jalapenos and herbs.)

Directions:

Spray a pan with olive oil spray or rub with coconut oil, turn to medium heat
Saute veggies, tossing in the peppers first as they take longer to cook
Once the veggies are mostly to the desires doneness, drop in a ton of spinach and let it wilt
At this point I usually move the veggies over and add more oil to the pan so the eggs won't stick
Add the eggs, and cover the entire surface of the pan
One the bottom has cooked some, break up the mixture in a few places, and let the uncooked egg take up the empty spots
Once the eggs are mostly cooked, sprinkle cheese all over the top
After the bottom is crisp, transfer to plate and top with salsa and spices if desired
Eat bacon too if you really want your day to be awesome :).

Eat and be Happy!

**Don't forget, EL&bH is now on Facebook! Be sure to visit and like the page.**

Do Good

2011-12-16T05:12:00.000-08:00

A client of mine (who also happens to be a personal trainer) said something interesting to me today as we spoke about our roles as coaches:

"I'm in the business of being positive."

Not the business of being elite, famous, or rich. Not even the business of being the most educated, knowledgeable trainer in the industry. The business of being positive.

Go ahead. Be successful. Go to every single seminar, workshop and certification that you believe will make you better at your craft. Watch every DVD, read every book and article, and listen to all the podcasts that will broaden your knowledge base and make you a smarter coach. Expect the best in terms of effort, performance and attitude from your clients. Have a standard as a professional that you hold yourself to each and every day. Develop a methodology, live by your training philosophy. Build your brand, make some cash. Do well. Hell, that's what I strive to accomplish on the regular. We certainly need more qualified coaches in this industry, so the more education and experience the better.

But will all of that make you a better coach? Will all of that ensure that you go into the world and do good?

The way I see it, there are two things that make an exceptional coach (or professional in any field for that matter):

1. Knowledge and Experience, beyond the requisite education as well as the skill and talent necessary to articulate the knowledge acquired and translate it into RESULTS.

2. An inherent and relentless intent and desire to make a positive IMPACT on the lives of those they come into contact with in their professional realm.

A great coach simply cannot possess one without the other. They are two sides of the same priceless coin. If all you've got is a long list of certifications and a strong desire to be profitable and reputable upon your merit as an educated professional, chances are you're kind of a jerk. You probably possess more arrogance than apathy, and expect your clientele to demonstrate perfection in performance and compliance. When they fail to achieve this (because inevitably, they will), they are quite possibly met with irritation, disappointment and disapproval on your part. You might rock at training people, but that's not the same as coaching people. Trust me. I almost became this trainer.

Conversely, if all you've got in your tool box is sickeningly positive affirmations with limited substance or science, well, then you're basically Richard Simmons. You are a well paid cheerleader. You will undoubtedly uplift others with your sunny disposition and eternal optimism; alas you will fail to get them fit to their fullest potential. You will lack the tools and the expertise to assess movement, correct movement, and create strong and powerful movement. You might make them happy but you probably won't get them very strong.

A truly effective coach embodies both. An extraordinary coach inspires and educates; does well by providing a quality service but also does good by providing encouragement. I often find the need to remind myself of this, and realign my actions with my vision and purpose. Because the thing is, I am ridiculously lucky to do what I love for a living, and I owe it to those who trust me with their bodies, hearts and minds to be extraordinary every single day. I have the honor of making an impact and receiving letters like this one (from one of my group clients):

I just want to say thank you for continuously posting positive reminders, whether it’s about training or just about life. On Saturday morning I participated in a 15K and just about everything that could have gone wrong, did go wrong! The biggest and most noticeable one being that it started about an hour and fifteen minutes late...the people around us were just getting downright nasty and irate! After waiting out in 30 degree weather for what was approaching 2 hours now, I did start to get irritated. Finally, the run got underway. Running has never been easy for me, I never used to think that I could ever run more than a mile, much less a 15K!!! After the run, I got to meet up with some cousins that I don’t get to see and have been keeping in touch with via virtual training. I was so happy to see them and see their accomplishments. It turned out to be a great day.

When I got home that afternoon and read online that so many people were upset and disgruntled about the way the event was handled, I was a little taken back! I looked back on the event and thought to myself “Why wasn’t I that upset?”. Yeah, I was cold and I was not happy about it, but I got over it and I had an AWESOME day!!! I woke up healthy and I got to see some awesome people accomplish something great in their life. AND I got to accomplish something great-I finished a 15K run!!! The more I thought about it, the more I realized the inspiration and impact your blogging and YOU have been for me! I think having someone in your life telling you what a great day it is and to be thankful for the things in your life instead of being so unhappy has made a huge difference in my life over the past couple of months. So I just wanted to say that this past weekend, it hit me and I realized that I have always been a positive person but it has taken continually reading your posts to really bring it out in me in even the worse situations! And for that, I wanted to say ‘THANK YOU!’.

I hope you keep writing and coaching, you have made more of an impact on my life than you realize….and from what I found out this weekend, more than I realize!!

Using this client as an example, I did well by ensuring that I was a qualified and capable coach, and prepared her via her training to run a race distance she had never attempted. I did good by unknowingly providing her with the inspiration to harbor a positive outlook in less than favorable situations. This letter brought me to tears. And yes, I am a big wuss and I cry during Hallmark commercials, but honestly-how infinitely rewarding is it to receive this kind of reinforcement that you are following your destined path with integrity and purpose?

Let's blow this industry up with remarkable coaching. Let's do well for ourselves and do good for others by following these two principles throughout our coaching careers:

1. Get educated. Simply put, know what the eff you're talking about. You cannot make a significant difference in someone's movement without being armed with knowledge and hands on experience. Take the time and initiative to learn from those who have been successful in the field and continue to produce stellar results. Obviously people like Alwyn & Rachel Cosgrove, Mike Boyle, Mark Verstegen, Dan John, Brett Jones, Gray Cook etc. are all valuable resources, as well as sites such as strengthcoach.com and bodybyboyleonline.com. But be sure to check out the many coaches who are up and coming, providing a fresh perspective and an ever evolving flow of information.

2. Be in the business of being positive. Spend some time learning how to be a better coach and a happier person in general. Take the time to offer emails, texts and phone calls of encouragement to clients. Make them feel as though you are invested in them as human beings, not as dollar signs. Be the BEST part of their day. Ultimately, everyone wants to feel as though they are a part of something special; everyone wants to feel legitimately cared for. Your clients want this more than they want to be in shape, even if they don't know it. Evaluate your coaching skills and the character with which you interact with your clients. Are you someone who you would want to spend an hour with?

I have a client who comes to see me every Tuesday and Thursday. She isn't the most athletic or coordinated person. She might never do an Olympic lift or deadlift twice her body weight. But at the end of every single session she says, "I feel better than when I came in here." That's what it's all about.

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Takeout Tuesday: Greek Salad with Shrimp

2011-12-13T07:15:00.000-08:00

Today's Takeout Tuesday recipe proves that salad can be awesome even when you're too busy (lazy) to go grocery shopping. I put together this easy Greek salad on a sad day when the fridge was barren :(.

Spinach? Check.
Feta Cheese? Check.
Pepperoncini? Check.

It's salad time.

I will typically eat this salad along side a giant grass-fed steak or otherwise delicious protein source, but what makes this version a Takeout Tuesday meal is it's all-in-oneness in just 5 ingredients. Seasoning and heating the shrimp would definitely add flavor but that step can be omitted if time is a factor. You can certainly just do the salad without the shrimp and add whatever protein source you prefer.

Greek Salad with Shrimp

Ingredients:

Organic baby spinach (a ton)
Feta cheese (handful)
Pepperoncini
Trader Joe's fat free balsamic vinaigrette (or your dressing of choice...few tablespoons)
Cooked frozen shrimp (4-6 ounces)

Directions:

Defrost shrimp (for quick results, soak shrimp in a bowl with cold water). Remove any of the yucky stuff. Pat dry.
Chop spinach (even though it's "baby", I like it chopped because it's easier to get forkfuls!)
Slice pepperoncini into rings if using whole peppers.
Combine all of the above, crumble feta into the mix and drizzle with a touch of dressing.
Top with fresh cracked black pepper if desired.

Eat, and be happy!

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Guest Post: Jonathan Goodman- "Why I Prefer Training Women"

2011-12-08T02:59:00.000-08:00

Thanks to my colleague, Jonathan Goodman, for writing this great guest piece for the blog. It's refreshing to hear a man's point of view on the feminine strength psyche!

Why I prefer Training Women

It’s Monday at 6:30

Actually 6:28 and I’m finishing up with myclient. He’s a stock trader andgot hammered in the markets today so asked that we “go easy”. He’s the boss. Time for another workout of 20min foamrolling, 10min mobility, 20min of light weights, and 10min of PNF stretches. As I finish up stretching him my gazeturns to the floor.

Just as I thought, my next client isfinishing up her mobility sequence so we can start right at 6:30. My 5:30 client tells me he has tochange a later session which makes me late. I rush back onto the floor protein shake in hand at 6:33 andfind my next client setting up the squat rack. “How much do we do for a warm-up set?” She asks. “Leave itempty, hammer out 3-4 with the bar so I can see your form.” I reply.

No complaints, no excuses, and homeworkdone. She smashes her squats anddeadlifts with perfect form. Nextup, close grip bench press supersetted with pinch grip lunges. Check. Single leg RDL’s follow with a standing barbell shouldpress. Nearing the end we approachthe most painful training known to man (or woman) – Grip training. She starts to shake and convulse but makesit through the set. A personaltrainers dream. Come to think ofit. All of my female clients are apersonal trainers dream.

This got me thinking that I prefer trainingwomen. So much so that Iapproached the strong and beautiful Neghar and offered to throw my thoughtsdown. Happily, she obliged sohere’s my top 6 reasons why I prefer training women:

1. They want it more

It’s more acceptable for a man to beoverweight than a women. It’s notfair, but it’s true. Out of shapemen hold high profile positions in every single industry. They mayor of Toronto (Rob Ford) isgrossly obese. No part of thescrawny Mark Zuckerberg has ever been near a dumbbell rack. We celebrate men’s achievements inpolitics and business and don’t put too much stead into how they look.

Mayor Rob Ford

Open any tabloid magazine and you see Michelle Obama andher famous arms or the modellesque Ivanka Trump. Rarely are women publically celebrated for theirachievements in the media. Evenwhen they are comments inevitably follow mentioning how ripped their armslooked in their dress. If youdon’t believe me do a Google search for “Michelle Obama arms”. I found 43, 500, 000 results.

The effect is that women are hungrier andit shows during their workouts. They won’t make excuses due to the market and they’ll train until theydrop. Women justifiably feel thatthey are being judged all day on their appearance. When a man leaves the room it’s rare that his buddies talkabout how he let himself go behind his back. With women, this is the case all too often.

2. Higher pain tolerance

I’ve never given birth, nor do I intendto. But I can only imagine what itfeels like. I don’t know whetherwomen’s higher threshold for pain stems from evolutionary adaptation. Maybe the higher pain tolerance stemsfrom the above point of women wanting it more.

From my short life I’ve also realized thatwomen seem to have more health problems. Beyond the obviously monthly misery, they also seem to get sick more andhave more internal problems.

All of the above reasons are myobservations. I’ve never lookeddone any research to back up my assumptions. The reason for a higher pain tolerance doesn’t matter. It’s there. At times when a man would be lying on the floor saying thathe’s done a women would pick herself up and ask what’s next.

Pain’s subjective and oftenmisunderstood. I’m blown away bythe stories where people deal with seemingly unbearable amounts of pain. Take, for instance, the story of AronRolsten showcased in the movie 127 hours. Facing near death he cut off his own arm and managed to walk tosafety. I’d think that I wouldpass out from pain after cutting off my own arm but in this case Aron’s brainknew that cutting off his arm was the only way to survive.

Nociceptors (thought to be pain receptorsbut in actuality are not) bring signals to the brain similar to pressure andtemperature and it’s up to the brain to figure out how to deal with them. There aren’t any dedicated painsignals. Pain is felt when thebrain deems that the pressure and temperature signalled through the nociceptorsrepresent an imminent threat to the body and requires action.

For fear of getting too off topic myhypothesis is this. Womenexperience more pain over the course of their lifetime. Their brains are more adept atrecognizing potentially harmful stimuli and ignoring it if it’s non-lifethreatening. Therefore the strainfrom a workout affects women less than her male counterpart. This leads to them enduring more andpushing through it more often.

3. Better Mobility

It takes me months to progress towards fullsquats and deadlifts with most men. We start with rack deadlifts and work out way down doing hours ofmobility training. Women, on theother hand, often have the flexibility to work through a whole range ofmotion. They also tend to enjoystretching more so adhere better to their homework.

The only aside I’ll put here is that womenoften need stability. Joint laxitycan be an issue. I’ve asked myfemale clients to stop stretching on their own from time to time. Build up the requisite core strength,stiffness, and pelvic floor before progressing to advanced lifts.

4. Faster Results

99% of my female clients want to tone upand 99% of my male clients want to put on muscle. It’s that simple. Toning up usually means losing weight and putting on muscle. With small dietary interventions and abasic weight lifting program most women can become noticeably more definedwithin weeks.

For a male to gain muscle takes a lot moretime. Neural gains are made first(6-8 weeks) followed by muscle. Ina well-built program with proper nutrition 1-2lbs of muscle is consideredfantastic gains per week. Men canlose fat just as quickly as women (or maybe quicker due to more muscle crosssectional area) but it isn’t considered a main goal in most.

So women can achieve their desired bodycomposition quicker. Since I usually have 5-10 weeks to convince a client I’mwith the dough it’s nice to be able to get these gains quickly.

5. I love proving to them that training like a "man" is ok

Check out the Girls Gone Strongmovement. It’s a pleasure todebuff the myth that lifting weights will make women bulky. Here are pictures of 3 personal clientsof mine. They’re lifting heavy,strong, and looking good not to mention badass.

Model: Robin Kennedy/Photographer: Darcie Kennedy

6. They love smashing stuff

Andrea came into our workout last week dejected. She works her butt off for a job shedoesn’t like, her family was giving her a hard time, and her son was gettingbullied. Stress has been forcingher into bad eating habits and she hasn’t had time to make it into the gymlately. The 2 weeks prior wererampant with cancellations. Shefelt fat and was depressed.

I’d planned out a workout but changed itimmediately. Originally herworkout consisted of 3 exercise supersets consisting of one push, one pull, andone leg exercise. Her revisedworkout that day consisted of deadlifts, close grip bench press, and smashing.

Smashing’s a pretty technical term so allowme to define it:

“Smashing is the act of propelling anobject as hard and as fast as possible with the goal of making a loud noise”

Or in a sentence:

“I was pissed off so decided to go to thegym to let off some steam – So I smashed some weights around.”

The result? She left the gym with a smile on her face. All it took was smashing the barbellback onto the pins after the bench press and slamming some med balls into theground.

How often do women use power tools or chopwood for the fireplace? True, ithappens, but it’s not commonplace. When men are stressed out the solution is usually much more difficult toiron out. It could take weeks oreven months to fix. Men bottle upfrustration while women wear their emotions on their sleeves. Women’s frustration is much fresher andall it takes is a little venting. I’m no psychologist and can’t talk them out of their problems so I letthem smash the stress away.

Conclusion

It’s now 7:30pm on Monday. The workouts done and she’s coveredwith chalk smiling from ear to ear. I get her to type her password into the computer system to verify herattendance and it takes 4 tries. Guess the grip training worked. I walk to the back and get a quick snack knowing that my 7:30pm maleclient’s going to be 10min late.

Jonathan Goodman is a personal trainer outof Toronto on a mission to help as many trainers as possible. In doing so he’sset up a collaborative free resource for personal trainers with some of thebrightest minds in the industry called the Personal Trainer Development Center(www.theptdc.com).You can also find him at www.jonathangoodman.ca oron Facebook or Twitter.

(Introducing) Takeout Tuesday

2011-12-06T12:25:00.001-08:00

My life is crazy.

Seriously, the amount of tasks I tend to in one day is downright absurd and utterly exhausting. I started to think about this in earnest when I wrote a recent article for the Personal Trainer Development Center about balancing work, life, training and family. I don't think I had ever truly confronted how abundant my life was until Jon Goodman asked me to write the article. Me? Busy??? Well, yeah. Today I awoke at 5 am, coached a 6 am group session, 5 subsequent private sessions and finished up with a 12 pm group session. When I returned home I worked on my college applications, did some work for Girls Gone Strong, took two business calls, and picked up my son from his MMA class. It's a good thing I'm practicing Intermittent Fasting, because it means I require less time for meal planning and preparation!

Alas, I must eat eventually, and I find myself in need of quick, easy, delicious meals that still fit my nutritional paradigm. I simply cannot afford (physically or financially) to eat out on a regular basis, just because I'm in a constant hurry. Therefore, I am always looking to create meals that are as easy as picking up takeout, without the negative implications of takeout food. This is how the Takeout Tuesday concept came to be. I know there are busy professionals, coaches, moms and athletes just like me who want to eat in a way that serves their body and their schedule simultaneously. I'll share with you my successful experiments in semi-homemade cooking, using ingredients that require little to no preparation, and I would love to hear your creations as well!

This Tuesday's Takeout meal is Asian Chicken Slaw, and it was out of this world!

You'll need:

A rotisserie chicken from the deli section at your local grocer (the white meat is best for this recipe)
Broccoli slaw (I prefer Trader Joe's Organic version)
Trader Joe's Asian Style Spicy Peanut Vinaigrette
One small-medium avocado
Pinch of sea salt

Do ahead of time:

Pick the entire chicken, discarding skin, bones, fat or other unwanted parts and store the meat in an air tight container in the refrigerator. This is one of the absolute easiest things you can do for yourself when operating on a tight schedule. You get tons of healthy, tasty protein without the prep!

Preparation:

Fill a large bowl with broccoli slaw, drizzle with just enough peanut vinaigrette to toss and coat, add a pinch of sea salt if desired.
Top with desired amount of chicken and avocado slices.
Eat.

Yup, it's that easy. Healthier and more cost effective than takeout-plus it took just minutes to prepare. I was back at my computer working in no time!

**Please note: I wholly encourage, above all else, the consumption of unprocessed foods that are as close to nature as possible. All convenience foods used and recommended in the Takeout Tuesday segment are selected because of their ingredients and are minimally processed.**

Mastering Fear

2011-12-04T17:03:00.001-08:00

A little over two years ago, I made a decision that honestly scared the hell out of me-I decided to start this blog. Although I felt I had very little substance to add to an already rich online fitness community, I had a strong desire to write, more like a constant itch, really. It took every bit of intrepidity I could muster, and has resulted in unfathomable personal growth and immeasurable fulfillment. Although it was one of the most frightening things I had ever done, my life would be painfully incomplete had I not.

What scared me most was the idea of being completely transparent; sharing a piece of myself with the world, risking embarrassment and ridicule. Ultimately, though, I did it for myself. I chose to write this blog because I love to write, and I was in dire need of a creative outlet for my passion as well as a venue to practice my writing skills. Initially, not many people actually read it other than those within my circle, such as my friends and clients, but I continued despite my diminutive readership, because it made me feel good to put my thoughts on paper. Developing this blog has been a tremendous journey. I have watched myself mature both as a writer and as a woman. I have gained contentment, courage and confidence that would be lacking had I allowed my fear to determine my choices.

Last month, I watched the stats on the blog climb past anything I had ever imagined. When the all-time page views surpassed 100,000 I was in complete shock and overcome with emotion. What started as a personal project, a place for me to express myself and my love of fitness, has grown and matured more than I ever envisioned. It has now become a source of inspiration and motivation for others, and I feel honored, humbled and blessed every single time I hit the "publish" button. Last week I received this touching message:

While I’m sure that you get messages like this all the time, I just could not let one more day go by without telling you how truly inspirational and motivating you are. I was lucky enough to find you through my trainer. He first mentioned you during one of our kettlebell workouts.

Your incredibly honest blog posts really make me feel like I’m not so alone in this (sometimes very difficult) journey. Thank you so much for sharing your successes, failures and tips.

In speaking to my trainer just yesterday regarding your pull-up video, I said to him that I wish there more girls like you and your crew around here.

Again, thank you so much.

This is why I write. This is why I make myself vulnerable every single time I post, regardless of the fear of rejection and judgment. Every time I receive a message like this is fills me with the desire to write more. It motivates me to work harder, be better, live stronger. I cannot begin to express the humility I feel when reading messages of thanks and encouragement from readers. I think to myself "Who am I to be in such a position? Who am I to make a difference?". Yet here I am, with my meager blog and my mushy posts, putting my heart out there for all to see and receiving the incomparable gift of reaching someone else's.

I write this post today to thank you for reading. My motivation behind this blog has transformed as a result of your readership and your willingness to let me bare all. You have helped me grow, shed fear and gain abundant gratification. Without your support, I may have never realized the pure joy that comes with adding something positive and refreshing to the world. Every time I am confronted with something that challenges me to dig deep for tenacity, I remember the risk I took by starting this blog, and the subsequent pleasure that resulted because of it. Mark Twain said, "Courage is resistance to fear, mastery of fear, not absence of it." Thanks to this blog, I am on my way to mastering my fears. Thank you, from the depths of my heart, for having a strong hand in the growth of my spirit.

Feminine and Fit: Christmas List Essentials for the Girl Gone Strong

2011-12-01T18:10:00.000-08:00

I know we perpetually remark that the year went by so fast, but seriously, didn't it? With the start of December comes the realization that Christmas is near, and the often overwhelming hustle and bustle of the holiday season. Time to freak out about gift shopping, right? I love shopping, but am painfully aware of the grave repugnance most men associate with the activity. I've got years of awful gifts from exes to prove it!

We don't do a ton of gift shopping in our house as I abhor clutter, waste and superfluous material objects. For this reason, I prefer to give (and receive) gifts that are functional in nature, and I delight in buying things for other people that I know they are going to love and use. Let's be honest-there are a surprising amount of us girls who love to lift heavy stuff just as much as we enjoy shoe shopping, and we sometimes need pretty little things to make us feel girly while we're beastin' it at the gym. So, in surveying some of my absolute favorite fitness and nutrition related gear, I've put together a Christmas wish list for girls just like me: no nonsense women who want to be strong, feminine, and functional.

These are a few of my favorite things...

Under Armour HeatGear Tights

These are my ABSOLUTE favorite training pants, no exaggeration whatsoever. I have two pairs in charcoal grey and I like them so much I actually get bummed out when I have to wear something else in the rotation. They are unbelievably comfortable, almost like a second skin, and fit easily under sweats or warm-ups for those extra cold days. On top of all of that, they are the most flattering tights I have ever owned. They make my butt and legs look amazing, even on my most "blah" days. (Note: I'm 5'2'', 121-125 pounds and I wear a small.)

Kleen Kanteen

I've had my kleen kanteen for over 3 years and I use it constantly. It's the best water bottle I have ever owned and makes a great holiday gift for just about anyone who is environmentally conscious. They are very durable and now come in lots of cute colors and options.

Under Armour Women's Team Girl Varsity Pants

It's cold on the east coast. I don't like it. These sweats are incredibly warm and comfortable without looking sloppy. The thing I love best about these is how great they are for short people due to the elastic bottoms (I can't wear any other sweats without them dragging under my tiny feet). I can easily slip these on over shorts and brave the single digits on my way to the gym.

Violet Love Headbands and Fresh Karat headbands

My fashion sense is risky and eclectic but often hard to express through workout attire. These head bands not only keep my hair out of my face, they allow me to add a little flair to my gym outfits as well. Although there is no "flair minimum" at the gym (cool points to anyone who gets that movie reference) I wholly appreciate the inclusion of flair into my gym attire to help me express my individuality. I love these headbands and I highly recommend them as gifts for your favorite gym going girls. They are adorable, inexpensive and incredibly useful!

More Gym Flair...

Funky Socks: I am known to sport some crazy socks at the gym. Long ones for deadlifting or ankle socks for sneakers-one way or another I am likely to be wearing something bright, patterned or downright juvenile (note the owl socks I wore yesterday). Fun socks make me feel fun. Forever 21 and Target carry a wonderful assortment for your Girl Gone Strong's stocking stuffers.

Who says socks are an awful gift?!

Stud Earrings: Another great stocking stuffer! Shiny little things for the ear lobes help transform a chalk covered, sweat drenched female into a lady. I always feel more feminine with a pair of earrings on, and a securely fastened pair of inexpensive studs are the perfect gym accessory.

A shiny pair of essential "flair"

Manicure Gift Certificate: Not just any manicure, either. A gel polish/shellac manicure. I know most men are probably thinking "what the eff is she talking about?!". Trust me, the Girl Gone Strong in your life will thank you for this. We ladies like to keep our nails neat and manicured, but forget about keeping polish on your nails when you're busy slinging iron around every day. The solution: gel polish. This method involves a special polish that takes a little longer to apply under a UV lamp, and must be soaked off at the salon. It is NOT an artificial nail and it lasts a LONG time. I've even held a hook grip while doing cleans and snatches and have yet to see the smallest chip in the polish.

My "shellac" manicure after 11 days (Dark purple polish for the RAVENS, of course!)

Gym Bag: Please don't let your girl gone strong take her gear to the gym in a reusable grocery bag (like I do, shamefully). Buy her one of these fashionable and functional gym bags instead, and maybe stuff all of the other swag in this post inside it? Some of my favorites are from Ogorgeous, Puma and Adidas.

Quite possibly the worlds cutest gym bag from Ogorgeous.com

Take your yoga mat anywhere in this Ogorgeous bag.

Ogorgeous.com

A great throwback bag

A rugged and stylish rock climbing inspired tote

This vintage Puma bag comes in a variety of colors

Training Journal: I use my training journal every day, not only to log my lifts but to journal how my body feels, sleep quality, nutrition, thoughts on my training session etc. Women tend to be rather expressive with our feelings, and being able to look back on those feelings can give us a lot of insight into our training progress. Target has loads of cute notebooks to choose from but I prefer Etsy (a handmade marketplace) since I believe in supporting crafters and buying from the source.

An adorable and unique journal from Paper Jayne

Facial Towelettes: Training makes you sweat. It's true. And a sweaty, dirty face is not a good recipe for clear, healthy skin. Make it easier for her to cleanse her skin after a tough workout with facial towelettes and cleansing pads from Yes To Carrots.

A Healthy Snack: I prefer to eat full meals, staying away from shakes and bars and other convenience foods as often as possible. But, life is busy and we all know sometimes it's not possible to sit down and eat steak and veggies. Make sure your Girl Gone Strong stays fed with Dale's Raw Foods. My friend and fellow RKC, Dale Buchanan, hand makes raw protein bars that are gluten, soy and preservative free, contain no artificial ingredients and are made with high quality ingredients such as raw fruits, nuts and seeds, protein (hemp, pea or rice) and coconut (nectar and oil). Help support Dale's small business and give the gift of healthy food!

A Great Book: Maybe she's waiting to catch the subway after an intense kettlebell class or relaxing at the park after an invigorating yoga session. Either way, she'll want to get her hands on a good book to pass the time. I just finished reading "The Happiness Project" by Gretchen Rubin and I highly recommend it. It's been a game changer for me, inspiring me to change my life without changing my life.

Hopefully shopping with a little guidance will prove more fun and less stressful. Above all, please remember that the greatest gift you can give your Girl Gone Strong this holiday season is to truly celebrate her by encouraging her discipline, diligence and indomitable spirit!

Happy Holidays!

Giving Thanks for Movement

2011-11-25T15:08:00.000-08:00

Warning: The following story is obnoxiously sappy. If you're looking for scientific facts, keep looking. If you're looking for a heart felt bowl of Thanksgiving mush, you're in the right place.

For the first time in 6 years I've made the cross country pilgrimage to California to spend the Thanksgiving holiday with my family. Eight hours of travel with a precocious 5 year old proved to be surprisingly peaceful, despite the obvious. The thought of coming home, to the land I love the most, was more than enough to fuel me for the long, exhausting trip. That, and the promise of a double-double "protein style" from In n Out Burger, of course.

Here we are, on the best coast, cooking, drinking wine and generally enjoying life. My family is highly dysfunctional (whose isn't?) and somehow we are managing to treat each other with kindness, respect and most shockingly-love. My road to this point has had many peaks and valleys, and the collective experiences that have brought me to where I am today have ultimately fostered an environment of growth and extreme self-awareness. In a nutshell...I'm happy. I have my health, a beautiful son, a career I love, an incredible "chosen family" and a supportive, albeit often deranged, assortment of blood relatives. I have everything I need and a peace within me that grows with every passing day; yet somehow I still find myself wanting. I still have the occasional complaints and am often struck with irritability, negativity and envy. Every once in awhile a sobering realization puts me back in my place, and leaves me thankful for the depth of riches I possess in my heart.

Today that realization comes in the form of movement. My mother, whom I am visiting in Southern California, is a talented Physical Therapist who has dedicated her practice to those who lack the basic ability to locomote. She's dealt with some of the toughest cases of paraplegics and has had the honor of helping people walk again who were told by physicians they would never do so again. In true mom fashion, whenever I would complain as a kid, she would remind me of my ability to walk and how my trivial lamentation paled in comparison. Spending the holiday with her has reminded me of this amazing gift that I too often take for granted.

Every single time I feel like bailing on a training session I remind myself how lucky I am. I have the ability to move freely, with grace, precision and strength. Every time I miss a clean or a snatch, or get frustrated at the rate of progress on my weighted pullups, I remember that some people lack the ability to perform those movements. How many times have we all said we lack the "time" or the "energy" or the "resources" to exercise? How can I even begin to utter such things when there are inspirational people running races with prosthetic limbs and competing in powerlifting with one leg?! I have the gift of movement, and for that I am infinitely thankful.

Orange groves in Prospect Park

In an effort to embrace this gift, I decided to start off my Thanksgiving this year with something I rarely do and often chastise. That's right, I went for a run. *gasp*!

I never run. I prefer to sprint since I get pretty bored doing anything for more than 30 seconds, and ever since my knee surgery running has been a bit cumbersome. But today, in a beautiful park in Redlands, California, I put my headphones on and tuned into A Tribe Called Quest, running up and down steep hills and through a plethora of orange groves. My joints felt great, my mind was clear and my heart was bursting at the seams with gratitude.

I stopped mid run at a paved lookout point (mostly because my calves were very pertrubed at what I'd put them through) and decided to do an impromptu yoga session. It seemed like an appropriate place and time for sun salutations. I felt so thankful
to have the have the ability to express myself through movement. That is, after all, what we as coaches and athletes do. Training is our craft, our expression and our passion. Without the ability to move I would be missing a significant part of my inherent character.

It was then that I made a distinct and profound decision that had been weighing heavily on me for some time. I chose to let go. I let go of all the animosity and resentment that has been polluting my heart and mind. I let go of the envy and the jealousy and the preoccupation with people and things that do not bring me happiness and inspire me to grow. I'd held on to so much toxic, negative energy for far too long. It was time to let go and live; to make room for more productive emotions and thoughts. I made a decision to let my heart be so full of love, that anger, jealousy and fear would have no room to grow. This affirmation fueled me to keep running, to find pure enjoyment through the fluid movement of my body. When all was said and done, I got to the bottom of the trail and was struck with an idea that deterred me from heading back to the car. I drew an agility ladder in the dirt, and went crazy. Agility drills in an interval fashion, complete with dancing rest periods...in public. I have no shame, and I had an absolute blast.

Jamming out to Tribe on my run

Ghetto Agility Ladder

I left the park feeling invigorated and refreshed. Not only had I spent some time exercising outdoors, I had done some important self reflection and thoroughly enjoyed myself in the process. I am completely consumed with gratitude for my body and it's capabilities. I'll remember the magic of this day the next time I feel like skipping a training session or being generally lazy. I will be grateful for all of the things my body can do as opposed to what it can't. I will be thankful for movement.

What is Girls Gone Strong?

2011-11-16T06:48:00.000-08:00

Hopefully by now you've seen us all over Facebook and Twitter, read our daily inspirational quotes and perused our photo albums and videos...but I bet you're thinking to yourself:

"What the heck is Girls Gone Strong?"

We are aware that some people are under the impression that GGS is simply a fun social group, intended to inspire women and spread knowledge-and that is not entirely incorrect. But, GGS is so much more than a facebook fan page and I'd like to shed some light on just who we are and what we aim to do.

GGS is a movement that is redefining what it means to train like a girl. It is a strength revolution that aims to inspire and motivate women worldwide to find their quintessential strength-whether it lies within them or is expressed through their physicality. What started as a group of like minded women who love to train hard and lift heavy, has turned into something so all encompassing that it takes my breath away.

Girls Gone Strong is made up of seven extraordinary, talented, beautiful and powerful women:

and of course, myself, Neghar Fonooni

Each of us comes from a slightly different background-collegiate strength coach, figure competitor, powerlifter, veteran, kettlebell instructor, and so on-yet we all share one common vision. All seven of us share a passion for strength, fitness and empowerment. We take pride in our bodies, our minds and our connections. And we want to change the world...one woman at a time.

Girls Gone Strong is much more than a concept. We are rapidly mobilizing to establish ourselves as a legal entity and will soon unveil some very exciting ventures that we hope will enrich the lives of those we reach. In the very near future, GGS will be offering products that aim to improve the way a woman inherently views and treats her body as well as inspire and motivate females to be the strongest possible version of themselves in every conceivable way. We have a fabulous and informative website in the works, as well as plans to provide top quality apparel with the GGS logo and message. There is also talk of a few seminar opportunities in 2012, and future training sessions all over the states (and maybe even Ireland!). We share such a deep rooted passion for the field as well as for the empowerment of females, and to have the opportunity to share that on a national level is humbling and nothing short of a dream. There are so many unbelievable things to come that it's difficult to actually contain the excitement!

This past weekend in Baltimore the GGS crew had it's first official meeting of the minds. We got together to train at Optimum Performance Training Institute (the facility I am lucky to train out of!), talk shop and just have straight up girl time. We were joined by my two dear friends and powerhouse women, Jen Sinkler (Senior Fitness Editor at Experience Life magazine) and Karen Smith (RKC Team Leader and Owner of Kettlebell Elite). Jen and Karen are two of the most genuine, passionate, strong women I know. I am so lucky to have them as friends, and GGS is honored to have developed strong bonds with such savvy females.

It was my first time meeting all but three of the ladies in the flesh, but by the end of the weekend it seemed as though we had known each other our entire lives. On top of training we shot some incredible video that I cannot wait to share once it's available and had our very own professional GGS photo shoot! Each evening was finished off with group dinners filled with good food, much laughter and memories that will last me a lifetime. (Special thanks to Under Armour, a Baltimore based company, for supplying us with swag for our photo shoot; Brian Moran and Adam Foote, two very generous and brilliant guys who were kind enough to supply us with footage and business advice for the duration of the weekend; and our very talented photographer, Ann Razonski who's patience with seven silly girls was admirable.)

To get nine women in one place and have the energy and the dynamic be wholly positive is nothing short of a miracle. I am not exaggerating when I tell you that the training time we spent together was electrifying and just plain old fun. We trained Olympic Lifts, deadlifts, pullups, sled pushes, sprints and more. We learned from each other, inspired each other and uplifted one another in every sense. I have never felt so much feminine strength under one roof. I was humbled at the strength and skill of all these women and inspired to achieve more due to their accomplishments. The energy throughout the gym was undeniable, and could be felt by all, including bystanders who stood back in awe at the collective caring, knowledge, warmth and confidence of the group.

And that's just it. We are here to INSPIRE CONFIDENCE. We are here to offer whatever services we can, from our varying walks of life and combined decades of experience, in order to give other women the opportunity to feel what we feel; to spread the message of our united vision that women possess an intrinsic and extrinsic strength that once tapped into, will change our lives forever.

I am not the same person I was before the start of the Girls Gone Strong weekend in Baltimore. I walk away from this a stronger woman, a more skilled athlete and a better coach. I walk away from this with a renewed zest for life, invigorated and rejuvinated, ready to share this magic with every woman I encounter. My life has been enriched because of Girls Gone Strong, and it is our collective hope that we can do the same for countless others.

For more information on Girls Gone Strong and to see the rest of the Baltimore pictures from our personal cameras, check out and "like" our Facebook page. To learn more about the amazing women of GGS, or any of the unique and talented individuals involved in the GGS weekend, please click on their names. Stay tuned for the launch of our website and the products that will be available before the year is out!

Check out the first video compilation of our training at OPTI:

Parmesan Butternut Squash

2011-11-03T04:50:00.000-07:00

Last month I hosted game night at my place (yes, that's what old people do for fun) and in an attempt to live up to my title as the "ghetto Martha Stewart" I prepared an array of fall themed dishes to celebrate the Autumn season and all of it's delectable flavors. Two things became very apparent to me after that evening: 1) Women are exceedingly superior to men when it comes to playing Taboo. 2) Butternut squash with parmesan cheese is a minor miracle.

I have a confession to make. Before that epic Taboo match I had never actually prepared a butternut squash. I know it's borderline foodie blasphemy, but it's true. I figured it was high time that I learned, and this ridiculously delicious (and healthy!) recipe is the result of that successful experiment.

Parmesan Butternut Squash

Ingredients

2 medium butternut squash (or, if you are willing to spend a little more $ and save a lot of time, 2 4-ounce packages peeled and cubed)
1 cup freshly grated parmesan cheese
1/4 cup milk (I used whole for creaminess, but any milk is acceptable)
tablespoon olive oil
sea salt
fresh cracked black pepper
dry or fresh thyme

Directions

1. Preheat oven to 400 degrees

Whole squash: Cut squash in half, scoop out seeds. Rub both sides of squash with olive oil and sprinkle with salt and pepper. Place on baking sheet and bake until pierced easily with a fork.

Cubed Squash: Toss squash in a bowl with olive oil, sprinkle with salt and pepper. Place evenly on baking sheet and bake until pierced easily with a fork.

**I have used both whole and cubed squash and both turn out excellent. Cubed squash on it's own is a great side dish and browns very nicely. I recommend using cubed if you don't plan to puree the squash.**

2. Puree roasted squash in a food processor with 3/4 cup parmesan cheese, a pinch of salt and a few pinches of dried thyme or a sprig of fresh thyme.

3. While processor is going, slowly add in the milk.

4. Transfer mixture to a medium gratin dish, and sprinkle remaining cheese on top. Bake at 400 for 15 minutes. Then switch the broiler on for 5 minutes to let the dish crisp on top. It will be VERY hot-make sure you let it cool before serving.

This recipe tastes very rich and packs a ton of vitamins and minerals. Make sure you have someone to share it with, because you won't be able to stop eating it. I'm excited to finally be cooking with butternut squash and I would love to hear your favorite healthy squash recipes!

Keep the Goal

2011-10-31T05:14:00.000-07:00

When I first started working out, I really had one major goal: look hot in a bikini. That was it. Honestly, I never really thought about how strong I was or could be. It wasn't that I was opposed to strength or looking muscular or even, dare I say, "bulky". I just didn't ever think about it. I had some motivation to perform better in softball, and when I made the decision to join the Air Force in 2002, I had more training focus as I was preparing for basic training. But that was the extent of the goal setting for me, and the overwhelming desire to not be the "fatty" in my group of girlfriends is what drove me to exercise. The girls I grew up with (and incidentally a few of which are still very close to my heart) were all very skinny. Most of them were shorter than me too, if you can imagine that, so I always felt like the giant fatty of the group. I had a big butt, and was often endearingly called "thunder thighs". I wasn't able to share clothes with my girlfriends because I simply could not fit into theirs. I remember once my dad (love him to death, but this was traumatizing) telling me that I would have to be greased through the doorway when I grew up.

It wasn't that I was fat, per se, I just wasn't little like the rest of the girls. I had a thickness to me that was probably furthered by my inherent love of food. I absolutely abhorred this "thickness" as an adolescent. I hated being referred to as "solid" and I really just wanted to be able to wear a bikini at the beach without feeling like a blob next to my friends. I don't think I really knew what I wanted out of the gym or how to attain it, but what I did know for sure is that I certainly didn't want to be greased through a doorway.

I must tone my thighs!

This was what fueled me to start going to the gym on my own, which I did at the age of 16. And although it's not the most healthy and sustainable mindset, I am glad I had that extrinsic motivation to change my body because I probably wouldn't be where I am today had I not. I walked into the gym, wandered through the machines and basically did a bunch of random crap because I had zero guidance or education. I would get workouts out of women's fitness magazines, spend a ridiculous amount of time on an elliptical, back squat on a smith machine and finish up with every crunch variation known to man. I even did those old inner and outer thigh machines, and I am not embarrassed to admit it. We all started somewhere, right?

Obviously my interest in exercise grew because I chose to take it on as a profession; here I am today with a much better head on my shoulders and a ton more education packed into my tiny head. I started to train seriously in 2007, going back to basics while focusing on moving efficiently, and becoming stronger and more powerful. I learned to squat, deadlift, push, pull, and olympic lift. I learned to put together some pretty solid training programs and I realized that being strong meant more to me than being skinny. I still wanted a lean, fit, aesthetically pleasing body, sure. But I wanted to achieve strength so much more and that became my new goal. But is that really a goal? Be strong? Isn't that slightly amorphous?

Void of a tangible training goal, I became inevitably bored. Training in and of itself is always fun for me; I truly enjoy the process. But what is an athlete, really, without competition? My training became monotonous and I was left feeling restless; more apt to miss training sessions or move through them half heartedly. This boredom was actually one of the driving forces behind the decision to become an RKC. Preparing for The Russian Kettlebell Challenge gave me something to strive for. It reawakened a competitive nature inside me that had been patiently awaiting a legitimate challenge; something to spur me into more deliberate action. With a clear goal in mind, my training was focused, intentional and best of all-fun.

My friend, Val Hedlund, Iron Maiden

After RKC was accomplished, I needed a new goal to keep my training purposeful, and that's when I decided that at some point (apparently that point is YEARS later!) I would become an Iron Maiden. I would pistol, press and pullup a 24kg bell, there was no doubt in my mind. The pistol came quickly, the press next and the pullup is still a constant pain in my ass. I trained for 2 years to find myself pulling a 16kg, which was exciting at first, but lost it's luster after a year of no perceived progress. I was beginning to feel frustrated and dejected. I actually found myself saying "I wonder if this is just as strong as it gets for me." It was time to get real. What the eff was going on with my training?

After some serious self reflection, I realized the culprit of my stalled progress. It was so simple and obvious that it almost pained me to admit it to myself.

I had too many goals.

Yes, too many. I definitely wanted to get the 24kg pullup and make my press more consistent. But I also wanted to improve my Olympic Lifting technique and compete in the sport, clean up my 1 arm pushup on the right and actually get one on the left, front squat 175, deadlift 275, and complete the RKC snatch test with a 20kg (the only goal I actually did accomplish). I had so much ambition but it was going 25 directions at once; I had gone from no clear goal to far too many. As Jackie Chan said in the new karate kid film, my focus needed more focus.

"The goal is to keep the goal the goal."

-Dan John

The goal was simple (not easy): to perform a strict pullup with a 24kg bell around the waist. I could taste it. I wanted it so badly it was a constant part of my inner dialogue. I talked about it incessantly; I even blogged about it! Training needed to reflect the goal, so everything that did not support the goal or that detracted from the goal was out. I have a lot of fun with Olympic Lifting, plyometric training, and movement and agility skills-but would that help me get the pullup? Probably not. Would it take up training time that could be spent on my goal? Absolutely.

This was a pivotal point for me. I am not an "everything but the kitchen sink" kind of exerciser, but it pained me to take so many things out of my program because of how much enjoyment I gained from them. I left a few extraneous things in to keep the pattern fresh (barbell snatches, rotational medicine ball throws, etc) but I made the pullup my exhaustive focus. I did pullups more often, and I simplified my program: Upper body push and pull (mostly vertical but some horizontal to supplement), lower body push and pull (both unilateral and bilateral), some exercises to support power development and a short bout of conditioning. It was still complete, but it was dialed in to one goal. I couldn't do the same thing I had always been doing and expect a different result. I needed to change my approach and that involved losing emotional attachments to "exercises". I was determined to keep the goal the goal.

Before I started this experiment, I strapped a 20kg bell around my waist to test my baseline. It was embarrassing. I think I maybe made it halfway? That b**** was heavy, I can tell you that much. After 8 weeks of training with the goal being the goal, and with 3 travel interruptions, I was able to hook a 10kg kettlebell on each foot and barely touch the tip of my chin to the bar. After this failure, curiosity led me to test if I could accomplish a 20kg chinup instead, which went up easily...but the pullup was not yet attainable. At first, this was quite discouraging. Hadn't I followed the training protocol? Shouldn't I have progressed, and at least have mastered a 20kg pullup? I watched the video of this attempt over and over and over again. I drove myself mad with constant critique and I almost let some useless negativity seep into my psyche. I had to delve deep to find a positive angle to view this from. A few months ago I pulled myself halfway up and now I could pull about three quarters...that's progress, right? And, I was able to chin the weight! That's something to celebrate, because at least now 20kg feels within my reach. I couldn't allow myself to fall apart. The point of having a goal was to give my training more purpose, and more purpose should translate to fulfillment. There is no place for negativity in a venture like that.

Small victories aside, the goal has yet to be attained. Now it's back to the drawing board. A new plan, a new strategy and a laser sharp focus. I WILL pull that 24kg bell-it's just a matter of time. And once I do, I'll form a new goal and design my training around it's fruition. Anything that does not support the goal, either directly or indirectly, will be eliminated. I will set a goal, train for a goal, and achieve a goal. It's really that simple. Train with a clear goal in mind-train intelligently, with purpose and intensity. Do this, and anything can be within your grasp.

Pumpkin Protein Pancakes

2011-10-21T05:01:00.000-07:00

I absolutely love Fall themed recipes. Probably because Autumn is the only season on the East coast that I can properly tolerate, and this is the one time of year that it's appropriate to add pumpkin to every imaginable concoction. Just the other day I was lamenting to a friend how much I am going to miss the leaves changing in Baltimore when/if I move back to California.

So I spent a lot of time perfecting this recipe because I wanted to get everything just right before I shared it. I have the tendency of completely winging it, but this time I'm giving you more exact measurements. Bam. I bet you didn't know you'd be so damn lucky when you woke up this morning, eh?

Pumpkin Protein Pancakes

1/2 cup organic canned pumpkin

2 egg whites (1/2 cup)

1/4 cup water

1 cup rolled oats, ground into a fine powder (use a food processor or a blender)

1 big scoop vanilla protein powder (the one I used had 23grams protein per scoop)

1/4 cup splenda (which you could certainly leave out or substitute-maybe a pinch of stevia?)

1 teaspoon baking powder

1 teaspoon cinnamon

1 teaspoon vanilla extract

1/2 teaspoon salt

dash of nutmeg (this has a really strong flavor, be careful!)

Put everything in a bowl except the water, and use a whisk to blend at a medium/high speed. Add the water last and plus/minus to get the desired consistency. You may choose to substitute or add ingredients which could possibly call for more or less water. The batch will be pretty thin which is exactly what you want. Coat a pan or griddle (I use a cast iron skillet) with non-stick spray (I use Trader Joe's olive oil spray) and heat to medium. Take care not to make the pan too hot as they will burn...ask me how I know? Use a ladle or large spoon to drop 3-4 inch circles onto the pan. They will not bubble when they are ready to turn, like normal pancakes, so you will need to check with a spatula if they are ready to turn.

This batch made 9 pancakes, each about 75 calories, low in carbohydrates and high in protein. I eat 3 of them before I train with a tablespoon of almond, sunflower seed or coconut butter and they leave me feeling nourished but not full. I learned my lesson last month when I ate crockpot chili for lunch and then trained shortly after...

Enjoy!

Food is Fuel

2011-10-17T17:30:00.000-07:00

I love food.

I mean I really, really love food. I appreciate every minor detail and every subtle flavor. I love when it is beautifully presented and artistically created. I love cooking, and hosting friends for dinner parties. I love eating in general. And although I truly enjoy healthy food, and take pleasure from creating new recipes that support my goals for my body, I also enjoy foods that aren't all that great for me. I'm human and I have my food weaknesses just like anyone else. In fact, I have a some pretty major kryptonites-mint chip gelato, cheese and fresh baked bread just to name a few.

Every once in awhile I will let those food weaknesses get to me in excess, such as while on a vacation or at a social gathering. And inevitably, I always regret it afterwards for the way it makes me feel. Sure, pizza tastes great at the time; but the bloat and the sluggishness that follows a pizza binge lasts a lot longer than the enjoyment of consuming it. A few weeks ago I went to New York City for a long weekend with my best girlfriend, and ate and drank to my heart's content. New York style pizza, cupcakes, canollis, Fat Witch brownies (best. brownie. ever.), copious amounts of wine...but let's stop there so as not to embarrass myself further. It was quite the enjoyable trip for the company and the food, and I don't have any substantial regrets. However, what took place once the trip concluded left me contemplating my choices and the consequences of my nutritional debauchery.

I took the train home on a Tuesday morning and played two football games that evening. My body was literally full of junk. I had eaten out for 4-5 days and I had not realized how it was affecting my body's ability to perform. When I stepped out on that field I felt awful. I was slow, lethargic and nowhere near my usual energetic self. I am already the least experienced female on the team, so all I really have going for me is my speed, agility and athleticism. That evening, my reactions were delayed, my movement was inefficient, and I was much less athletic than usual. Ultimately, I delivered a pretty pathetic performance. As much as I had enjoyed my vacation and the nutritional freedom I had allowed myself, it was the perfect reminder of a profoundly simple realization I'd had years ago. A realization that would serve to alter my eating habits and my perception of food exponentially:

Food is FUEL.

It wasn't just a sappy incantation, either; the kind of thing you see on a magnet or a bumper sticker and never truly realize. It was tangible. It was a whole-hearted embrace of the concept, a complete paradigm shift with regards to my nutritional regimen. It was then that I began to lend more credence to how food made me feel and how my eating affected my lifts, than I did to how my body looked. When I was truly able to care more about how my body performed than how it appeared, I began the journey towards the absolute best body I'd ever had. Changing my paradigm gave me the tools I needed to understand that building a beautiful body involved building a strong, powerful, resilient body.

I could sit here and feed you a bunch of crap about how I don't care about my body composition and how I feel/look in my jeans (or worse yet...a bikini!) but I would expect you to stop reading my blog right this instant if I did. In fact, I would hope you would call me out, label me a fraud. Let's be honest...EVERYONE cares. Everyone in the modern world is concerned with their body composition in some fashion, to some extent, however mild-even if their outward appearance makes it seem as though they are nonplussed. Show me someone who can say, beyond a shadow of a doubt, that they would turn down a beautifully chiseled physique if there was no work involved, they could eat whatever they wanted and there was absolutely no catch. Right.

So yes, I care about body fat. I care about that little pudge on my belly after an indulgent weekend. I care when the scale tips unfavorably and my jeans are a little too tight. I just care more about lifting. I am legitimately more concerned with how well I can train than how "ripped" my abs are. If my training suffers because of my eating and drinking habits, I get pretty disappointed in myself. When I eat in a way that does not support my goals, I have given food the power to produce sub par lifting and decreased performance. I have given food the ability to control me and deter me from my aspirations.

How can something so small have so much control over me?!

If we allow it to, food can have a great deal of power over us. Left to it's own devices, those sneaky little calories can govern our choices and determine our moods. Changing your food paradigm, however, puts the power back into your hands. When you think of food for it's intended purpose you can begin to alter your thoughts and adopt healthier (both physical and mental) nutritional habits. Food provides energy, supports cell function and is an integral part of developing a strong, lean body. It doesn't hold you when you're lonely or make you laugh when you're in a funk, so why treat it as such? Why give it the satisfaction of stealing from your body as opposed to serving it?

I once posed this question to a group of clients:

What if you thought of junk food as a punishment instead of a reward?

Once the laughter subsided I challenged them to give the concept some serious thought. If you really contemplated the physiological affects of junk food, could you justify it as a reward? If you took all emotion out of the equation and factored in that eating junk makes you gain body fat, robs you of sustainable energy and strength, can lead to a myriad of health complications and inevitably leaves you feeling guilty-does it really still sound like a treat?

The most encouraging advice I received while I was awaiting my knee surgery and frustrated at my many training restrictions was to focus on what I could do, as opposed to what I could not. Of course this thought process has many parallels and can be applied to just about any endeavor, nutrition not withstanding. Focus less on what you shouldn't eat, and more on what you should. Food for fuel does not mean you have to eat boring, unappetizing sustenance, either. I for one never eat something I don't properly enjoy-never (hence the myriad of recipes on this blog!). I do, however, make a conscious choice to consume food that fuels my body and serves my training goals. It's a choice between eating reactively and eating proactively, and the best part is...the choice is completely yours.

Healthy Taco Salad

2011-09-20T13:44:00.000-07:00

Fall is almost here, which means time to break out my crockpot! This recipe was a perfect fit, but can easily be made on the stove instead and be just as great. I ate this every day for lunch for two weeks and never got bored-especially because you can play with the ingredients with whatever is in the fridge. It's certainly a great one for kids too. I gave the recipe to a friend whose ten year old son absolutely loved it. As always, have fun and be creative!

Healthy Taco Salad starts with a pound of ground beef. Of course I recommend using grass fed beef as it more flavorful and healthful than grain fed (read:fed a vegetarian diet) beef. The omega 3 benefit alone is worth the few extra dollars you might spend, although the beef I get at the farm is the same price as regular priced ground beef at the super market. Because this is made in the crockpot, the meat can be lean and still be tender, so you could certainly use extra lean ground turkey or even chicken if you are opposed to red meat.

There are two ingredients for this dish that I consider to be integral, but can be substituted if necessary:

Trader Joe's Taco Seasoning

What I love about this mix is that it doesn't contain any of the weird additives and binding agents that you often find in prepackaged seasonings. It's just a mix of spices and it's absolutely delicious, flavorful and slightly spicy. Because it has so much flavor, you don't have to use all that much to season your beef. I use about a 1/2 packet per pound of beef.

Trader Joe's Organic Broccoli Slaw

This stuff is so unbelievably versatile that I actually contemplated giving it a blog post all it's own. I almost always have a bag on hand as it can be added to anything to create a healthy crunch, and it pretty much blends right in. I use it to make slaw and salad variations of all types, but of course feel free to use chopped romaine or even shredded carrots and red cabbage for the taco salad if you don't have broccoli slaw available to you.

So, on to the recipe, already, right?!

Healthy Taco Salad:

1-Brown the ground beef on the stove, and add to a crockpot with 1 can organic tomato sauce and 1/2 the TJ's seasoning packet, stir. Set on low for 6 hours for best results, or high for 3 hours if you are short on time (or impatient like me). If the meat is higher fat you'll want to cook for even less time, because the less tender the meat, the longer and slower it needs to cook.

2-Put the slaw and a bunch of yummy stuff in a bowl and eat. I'm not even kidding. My go-to version of this salad is:

-grass fed beef
-broccoli slaw
-sharp cheddar or pepper jack cheese
-1/2 avocado
-fresh salsa (either the fresh packed store bought kind or home made)

You could add black beans, chopped veggies-anything you like to really make the recipe your own. It is so simple and easy to create that I'm sure you will come back to it when you need a quick and easy dinner.

Eat and be HAPPY!

Caprese Omelet

2011-09-12T04:47:00.000-07:00

Sometimes I don't have anything in my fridge. That's a strange thing for a foodie to say, yes? But, alas, being a single mother with a demanding career sometimes means the fridge is barren. The interesting thing is that during these grocery lacking instances I have often pieced together some surprisingly fabulous culinary creations.

This is how the caprese omelet was born.

Tomato, mozzarella and basil-who doesn't love it? It's fresh, fragrant and flavorful. But I had never thought about pairing it with eggs. Lately I have been adding some cheese back into my diet as I venture away from food deprivation and create a more psychologically healthy food paradigm. Avoiding grains has not been all that difficult as I can easily live without pasta and sandwiches. But cheese...man, that was rough. I LOVE cheese. So you may begin to see more of my recipes include dairy, and if that doesn't work for you by all means substitute or take it out! I made this omelet timidly as I was unsure if I could actually enjoy it, but ultimately I devoured it.

I used 1 egg and 2 egg whites, half a vine ripened tomato ( Just be sure to seed the tomatoes first or else you will have a watery omelet) and an ounce of fresh mozzarella, then topped the whole thing of with fresh basil, sea salt and fresh ground black pepper. If you like insalata caprese, I highly recommend you give this a try!

Don't I look delicious?

Everything Old is New Again

2011-09-07T04:57:00.000-07:00

I am a lover of all things vintage.

Although I have landed myself in a career (and let's face it, a major hobby) based on science, I am undoubtedly right brained. My background is in literature and linguistics, and I am fascinated by art, music, fashion and interior design. Among other things, my music collection and my apartment decor are a testament to my eclectic nature and creative instincts. I love flea markets, thrifts shops and antique stores for all the possibility they hold and the idea of owning something with a history. Although I consider myself tech savvy and modern, there is a part of me that pines for simplicity and throwbacks. I don't think I realized the magnitude of this appreciation until yesterday, when I walked into a book store that was going out of business.

Books are one of the few things that I love to collect. Even if I've read a book ten times, I can read it again and have a different experience based on where I am in my life. I still love the way it makes me feel to see a book carefully placed on my bookshelf, a reminder of someone's passion and creativity. I love the smell of the pages and the creases in the bindings. I especially love used books because I am fascinated by the idea of someone else turning the pages, and how the words may have affected their life. But some day books will be considered vintage. I don't mean just old books, like the lovely leather bound editions in my collection. I mean the concept of a physical book itself, with a tangible cover, ink, and paper-this will soon be something of the past. In the future we will view books as we do records-an obsolete novelty; a collectors item. E-readers, iPads, audio and computers are the books of the future. Although it is inevitable and in some ways necessary, this gives me a profound sadness.

I was overwhelmed with nostalgia as I walked through this massive bookstore among signs announcing "Everything Must Go", "50% Off", and "Store Closing." I remember my Dad reading me stories from a tattered copy of Aesops Fables, my colorful collection of Children's Encyclopedias and the first time I read Oh the Places You'll Go to my baby boy in a yellow rocking chair. Books are full of magic and possibility, and I truly believe that part of that magic is holding the creation in your hands. Reading a screen just does not compare turning the pages with your fingers, and making countless dog ears. While I agree that digital reading resources will help the environment and make reading more convenient in this technical age, a small part of me rejects this necessary reading evolution. I cling to the idea of collecting works of fiction, non fiction and poetry to remind me of who I am and where I've been. I will always love printed books, even though I too am known to read via iBooks.

The Strength and Conditioning and Fitness industries have evolved exponentially in their history, and with this evolution, we as coaches and athletes have adapted, reprogrammed and often rebelled. If you don't evolve with the science, you will be left in the dust. But you would be remiss to ignore the roots of the industry, as the journey is what makes us who we are. I haven't always been a great coach. In fact, if I'm being honest, I was an awful trainer and a mediocre athlete. But the choice to become a trainer began with passion and curiosity, and those meager roots can never be forgotten. Holding fast to your roots does not mean remaining stagnant-quite the contrary. Remembering where you came from gives your growth relevance and meaning. I have a much greater appreciation for my education and ability level now that I have become accomplished, because I have a point of reference, a dark place in which I first began to travel towards the light. We are always looking for a better, more efficient way to accomplish our training goals and effectively serve our clients. Not a single one of us broke out on the scene as a top notch, elite coach-yet we have gotten into the nasty habit of judging and chastising others who may not have found their way just yet and whose methodologies and practices we disagree with. We all have a history, and we may not be proud to admit every part of it. But that history gives us character and depth; every misstep and outdated notion brought us to where we are right this moment.

It's entirely possible to embrace the technological advances in reading and still have an avid love and appreciation for printed books. It is entirely possible to respect and have a reverence for the methods to which you used to subscribe, even though now they may be outdated and obsolete. And it's important to have an open mind and avoid absolutes when it comes to training and coaching. After all, everything old is almost always new again.

Client Spotlight: Zibi Turtle

2011-08-31T04:52:00.000-07:00

As a coach, there is no greater gift than a client whose enthusiasm and passion for their own training matches yours. It is unbelievably refreshing to train someone who takes a vested interest in their movement and makes a legitimate commitment to the enhancement of their performance and movement quality. It's even more spectacular when this client has an attitude that oozes positivity and compliance. I feel lucky to have clients like this, and one in particular deserves special mention this month.

Enter Zibi Turtle.

A powerhouse of strength, mobility, athleticism and sheer determination. Zibi is a competitive rower with the Baltimore Rowing Club and a Planetary Scientist. Yes, you read that right. She is an athlete who trains like beast, and a scientist. Not only is she a rower, but an accomplished one at that. Every week after a regatta I hear about the races she won-but always with a humility so genuine that I have to pry it out of her! She is tangible proof that anyone can train hard, with integrity, intention and courage-regardless of who they are, what they do, and how much time they have. She amazes me.

Zibi can perform strict pullups, double 16kg overhead presses, and 24kg Turkish Get Ups with a movement quality that is enviable. Her grace and athletic ability are matched only by her demeanor and drive. She expects the best of herself, and she always brings it-whatever the best may be that day. But what impresses me more than her physical strength is her mental focus and her personal dedication to improving her own physical capacity. She is always involved in the training session, asking questions, doing research, getting educated and staying on top of her own progress. She never cancels a training session unless she is physically unable to get to the gym, and she does everything I have ever asked her to do without a word of complaint. Her level of coachability is something we could all aspire to attain; I learn just as much from her as she does from me. When Zibi is in the gym, I can't help but be in a great mood because her attitude simply breeds that kind of energy. Congratulations, Zibi!

Have a Good Hurricane

2011-08-29T07:15:00.000-07:00

Today's monday motivation comes courtesy of one of our OPTI clients, John, who is 72 and rocks a heavy kettlebell swing better than most people half his age. He is a glass half full kind of guy, but not in an annoying, happy, mushy kind of way; rather an insightful and profound half glass of wisdom.

As hurricane Irene made her way up the coast, and east coasters feverishly raided stores for D batteries and bottled water, we went on with business as usual at OPTI on Friday afternoon, making small preparations but taking care not to overreact. Being this far inland, the devastation would not be massive, rather a series of possible "inconveniences"...certainly nothing to overreact about. We spoke of cancelled parties and the possibility of power outages. And as one of our clients exited the building, John bid him goodbye with "have a good hurricane!" to which we all laughed, of course. But then I thought to myself-hey, why not? What was so funny about "having a good hurricane"?

John went on to tell me about a woman he once knew who as a girl growing up in Florida, would have neighborhood parties every time a hurricane was imminent. She grew to associate social interaction, community connection and positivity with an otherwise catastrophic and frightening event. This ties in with something I refer to quite often from The Seven Habits of Highly Effective People, which is to be proactive. It is entirely possible to change your paradigm. It is entirely possible to have a good hurricane.

You can be in a panicked frenzy over an impending hurricane. You can complain that the weather has ruined your plans, or that the power outages (which, as I type I still do not have power in my home) are inconveniencing your already hectic life. But will moaning and groaning over circumstances completely beyond your control give you any respite? Will it enrich your daily life? Will it make the power come back on? True, the glass half full approach can sometimes be rather obnoxious to someone who just wants to be consumed by their own misery. We all deserve a little nagging pity party now and then, just to get it off our chest. But doesn't acting positively in a negative situation always breed better energy? And doesn't complaining just make you feel worse?

Next time you want to skip out on training, or eat something that doesn't support your goals because you feel tired, weak, defeated, depressed-tell yourself to have a good hurricane. It sounds lame, I know, but I have been doing it all weekend and it actually does serve to shift your mindset! Rather surprisingly, despite losing power and being in a hot, dark house, worrying about the possibility of spoiled food packed into the freezer, all the while having lats so sore from training that they hurt to touch-I am not all that irritated. I have the slightest sunny disposition amidst a massive inconvenient situation. My outlook affected Isaac's outlook as well. He was not afraid or unhappy, he simply accepted the fact that we had to walk around the house with a flashlight and TV was not an option. Positive thinking breeds positive energy, so strive to be a positive force in your own life, and it will trickle down to the lives of others as well. Have a good hurricane, and a productive and positive monday!

Protein? In a muffin?

2011-08-23T07:50:00.000-07:00

I'm not a baker. In fact, there are two things I bake well, and two things only.

1-Insanely unhealthy chocolate chip cookies.
2-Isaac's yearly birthday cakes. And even those are questionable.

I am my family's head chef and a chef just wings it. Baking is far too precise for a free spirit such as myself. All the science and the specificity, it just frustrates me. In fact, I am no good with numbers. Seriously. If you were one of my clients you would know that I am unable to count past 3. I once deadlifted 10 pounds heavier than I intended because I didn't count the plates correctly.

Jen Comas Keck...check out her blog!

So yeah...baking? And baking healthy? Not so much. But, I have recently been reading the beautifully strong Jen Comas Keck's blog and it is full of recipes for baked goods made with oats, protein powder, coconut and pumpkin. Jen really inspired me to be brave enough to bake with protein powder so I owe this all to her! With all the changes I have experienced in my life the past few months, a friend recently encouraged me to make a "life list." This basically involves jotting down all the random things I want to do which I believe will enrich my life and bring balance to my world. One of the things I feel I don't do well enough is take risks and try new things, mostly because change scares the holy eff out of me, and I am slightly (and somewhat endearingly?) obsessive compulsive. I am actually going to be playing co-ed football this year (why did I sign up for that again?) in an attempt to purge my fear of the unknown, but alternative baking gives me far more anxiety than playing two-hand touch with 200+ pound men.

I'm always talking all this nonsense about being fearless, right? Who really cares if I bake a batch of muffins that taste like rocks, or my protein bars are soggy and limp? It's not like the universe will implode. And in all honesty, the first batch of muffins did turn out horribly. They were so dry, it hurt to eat them. But, I learned from my mistakes and I didn't give up! So, let's celebrate my first *successful* attempt at fake baking (I call it fake baking because let's be honest-can protein muffins really trump a big fat buttery chocolate chip cookie?). In true hippie chef fashion, I pretty much made up a lot of this as I went along, so I imagine my technique is going to evolve with practice.

Protein Pumpkin Muffins:

Wet stuff:

15 ounces canned organic pumpkin

2 egg whites

Dry stuff:

1 cup oats, ground in food processor

2 scoops vanilla protein powder (this had 23g per scoop!)

1 tsp baking soda

1 tsp cinnamon

1/2 tsp nutmeg

1/4 cup splenda (you could certainly use sugar or agave nectar if you don't mind the calories)

Handful chopped walnuts

Mix all that junk up and transfer to a muffin tin coated with nonstick spray, filling each muffin cup about halfway. Put into a 350 degree oven and bake for just 8-10 minutes. Seriously. Did you listen to the part about the rock muffins? They will look like they are undone, but they will settle and be golden outside, moist inside. This mixture made 9 muffins, which roughly came out to about 10 g carbs, 8 g protein and 2 g fat per muffin. I also made it again the following week, and used less oats and more protein which made them a bit more moist and less "hearty." Both were delicious. I would suggest playing around with the recipe if you are comfortable with experimenting (why not?!). I also suggest refrigerating them if you plan to keep them longer than 2 days.

I have one of these muffins with my coffee in the morning about an hour before eating an omelet and it's so yummy! Protein. In a muffin. Genius.

Even The Best Fall Down Sometimes

2011-08-22T07:26:00.000-07:00

"Our greatest glory is not in never falling, but in rising each time we fall."

-Confucius

One of my two most prominent personal goals is to soon compete in Olympic Weighlifting without completely embarrassing myself. (The other is to complete the RKC Iron Maiden Challenge.) I have seen my very impressive and strong friend, Fawn Friday, go from novice to full on beast in less than a year and although I have been performing the barbell snatch for years, my technique has been lacking in some key areas. Now I have the wonderful challenge of undoing all of those bad habits and working to re pattern the lift in a more efficient way. My body is well built for Olympic lifting (I found this out after forcing myself unsuccessfully to be awesome at conventional dead lifting), but I'm not lifting anywhere near my potential because my snatch technique has some big holes in it. Rather than give into frustration, I keep plugging away, and last week I was lucky enough to receive some personal attention and coaching from Joe Sansalone during my Olympic lifting session.

Joe is a USAW certified coach, and overall just an amazing trainer. He has been the driving force behind developing my athleticism over the past four years and I owe him a great deal of gratitude and respect. He is intelligent, passionate and relentless...and far too busy to coach me. It just so happened that he had an opportunity to do so this last session and let me tell you, I was instantly humbled! Two integral things to competing in Olympic lifting are very new to me: snatching from the floor (instead of the hang) and catching the bar in a full squat (as opposed to the power position). With those two skills as my focus, this was a very technical session and by the end of it I was downright exhausted-mentally and physically.

Catching the bar in a full squat takes technique, sure, but it also takes courage. You've got to trust that you can drop into the squat with a weighted bar over your head in one smooth motion, relying on the integrity of your trunk to stabilize you. Let me just say that I was convinced to buy Olympic lifting shoes! Initially I was hesitant because quite honestly, I was mildly afraid. Once I put my big girl panties on, though, I started to really feel the position. It felt smooth and powerful, like my body was made to do this. Eventually, I was feeling brave. And ultimately, I fell on my ass. Not just once, either.

I was, of course, slightly embarrassed and somewhat shaken; but I knew I had to put that in a bottle and move forward. Anyone who lifts seriously or competitively knows that you can't let something like that penetrate your psyche. A failed lift is not something that can stick with you when you get back up, unless you want to fail again. I may have allowed myself to be caught up in the fact that I just fell on my ass, had it not been for Joe. He didn't even react. He just said to me, "Get up. That's happened to anyone who has ever tried to seriously Olympic lift, and it will happen again." The road to success is paved with many failures. It is how we react to those failures that makes us who we are, builds character and develops perseverance. A world class figure skater doesn't step on the ice, and execute a perfect triple axle on the very first attempt. They fall on their ass. A lot. And they get right back up and try again. If I want to excel at Olympic Weightlifting, I have to accept this as a necessary part of the process and have the courage to start over instead of letting the failure defeat me.

One of my favorite lyrics is from the song "Collide" by Howie Day: Even the best fall down sometimes. It's become somewhat of a mantra for me, both in my training/professional life and my personal life. The last few months have been some of the most challenging I have ever endured. I have fallen down several times, and often thought I wouldn't get back up. I've fallen into treacherous cycles of self pity and defeatism and I have been faced with two distinct choices. I could let the failure consume me, define me, and ultimately give up. Or I could grow like a lotus flower. The lotus flower has it roots in the deepest, muddiest waters, void of the sun, yet somehow overcomes that and produces beautiful blooms. I could see these trials and tribulations as an opportunity for self exploration, improvement, and renewal. Just like the lotus flower closes up at night, my path will have highs and lows, and I will inevitably revert to being a whiny little brat every once in a while. That's okay with me. What matters is that I open back up, and keep reminding myself that even the best fall down sometimes.

My good friend, Rob Williams, always reminds me to be fearless. He encourages me to be an indomitable spirit, which involves the courage to fail, to fall hard on your ass, in life and in sport, and dust yourself off. In general, I need to take his advice more often because he is a powerhouse of positivity and encouragement.

I don't care how hard you fall. Get up. Be fearless. Every time you fall is a chance to rise up higher, lift stronger, run faster...take it.

Turkish Get Up Tutorials

2011-08-16T15:06:00.000-07:00

The Turkish Get Up is my all time favorite exercise to perform as well as coach. I use it as a dynamic warmup, activation and as a full on lift. I honestly am completely stumped in naming a more comprehensive, versatile exercise. I never realized my full strength potential until I started performing heavy get ups, because no other lift requires strength, stability, mobility, patterning and a sharp mental focus in quite the way a heavy TGU does. A few weeks ago, at about 125 pounds bodyweight, I did a TGU with 36kg. I'm still in complete shock and awe at what the TGU has done for me physically as well as mentally.

They are fun, effective and highly beneficial-but only if performed properly! To help ensure that your TGU practice is done with integrity and attention to detail, Joe and I put together a 3 part video series on the TGU, starting with a basic tutorial and then going into further details. I apologize that part 2 is not HD (not my fault, I swear! I am very tech savvy!).

So, in case you missed these videos on YouTube, Facebook, Strength Coach, and The Female Fitness Forum, I have listed them here on my blog. If you use kettlebells in any capacity, do yourself a favor and spend the time to watch them. As Pavel would say, "Enjoy!"

Nothing is Everything

2011-08-15T13:06:00.000-07:00

"The perfect is the enemy of the good."

-Voltaire

Safe, effective, efficient. This is how I typically describe my training. Notice I didn't say perfect? I'm certainly not perfect by any account, so why should I expect my training to be? Every day is a learning process, a chance to grow, improve and enrich character. Every time I write a program, coach a group or perform a lift, I am striving to be better, stronger, smarter-but not perfect. When I focus on the idea of perfection, as opposed to self-improvement, I am inevitably disappointed. If I only accepted perfect lifts as a part of the training process, I probably wouldn't ever achieve the strength and power I am striving for. I had to accept a few not so pretty pressing attempts before I finally pressed a 24kg kettlebell.

Safe, effective and efficient are all good. And good needs to be acceptable, not a marker of laziness or a lack of ambition. I have plenty of ambition, I just choose not to aspire to be perfect all the time. I aspire to be the best possible me I can be, and to have the courage to just let it go when I'm not.

Perfection has a sneaky way of polluting thoughts and distorting perception. The pursuit of perfection ties you to an unrealistic absolute, and often leaves you feeling as though you are never good enough. Ultimately, many who fail to achieve perfection will simply give up as an alternative to perceived failure. Do you ever get frustrated with the inability to perform a lift "perfectly"? Does that frustration really ever result in improved execution? Not typically. Frustrated lifters tend to produce frustrated lifts.

A few weeks ago I posted about my deadlift failures, and my constant (and not always successful) attempts at choosing a more proactive response. The day I missed that lift, I felt dejected, defeated and weak. I remember actually saying out loud,"I might as well not lift today." I almost gave up, because I didn't live up to my self imposed expectations. Let's be honest here...I think my deadlift kind of sucks. But so what? Who really cares? At the end of the day, it's just a deadlift; and if I'm doing my best and not hurting myself while doing it, isn't that enough? I'm not saying you should be okay with lifting sloppily-quite the opposite, actually. Movement quality is always the root of the endeavor, and should never be legitimately sacrificed. But don't let the pursuit of perfection keep you from ever accomplishing something good.

The deadlift isn't everything. Nothing is everything.

There have been several occasions when I have left the gym and felt like an awful trainer. I've expected too much of myself and too much of my clients. I've been wracked with anxiety and stress over whether or not my programs are sufficient, my progressions are precise and my coaching is articulate. None of that ever has a positive impact on me; instead I dive deeper into the cycle of sweating the small stuff and I drive myself (and everyone else) completely crazy. I have to constantly remind myself to just be me, let my clients be them, and somewhere in the middle we will all meet and create something good.

I know it's not breaking news, and it's been said before by others much more versed in prose than I. But we could all use a little reminder every now and then. Be the best you that you can possibly be, and just let the rest go. You can't be perfect all the time, and you shouldn't want to be. Be good, be safe, and be courageous enough to accept failure as a necessary part of success. In the end, your lifts might not be perfect but your spirit will be indomitable.

Take a deep breath. Nothing is everything.

Easy Indian Chicken

2011-08-10T18:23:00.000-07:00

A few weeks ago I discovered I had an entire package of fresh chicken breasts in the fridge that needed to be used that exact day. Naturally, panic ensued and I flurried about the kitchen in a full blown anxiety attack. I detest wasting food. I mean, I seriously abhor it. I think growing up without a lot of "extras" gives you a sense of obligation to use up every last bit of food in the fridge, so the thought of throwing out this $5 package of chicken was quite unbearable. As I was desperately trying to find a way to prepare them all at once, in a fashion that would not require me to eat them all at once, I saw a vision in red, spicy, deliciousness.

Sometimes I feel as though Trader Joe's should pay me due to the magnitude at which I endorse their products. But honestly, I love that store. I love the plethora of interesting and unique quality products, the affordability and the fact that the produce is always good-even during east coast winters. I discovered Trader Joe's Curry Simmer Sauce a few years ago and have used it, in combination with coconut milk, in several crock pot concoctions. I love making my own sauces from scratch, but I don't always have the time for that, given how ridiculously crazy my life is! So I almost always have a jar on hand, because you never know when you might need a little curry kick. I also have the habit of creating food out of complete randomness-the "whatever the heck is in the fridge" approach. This can either be annoying or awesome, depending on how you look at it. Many of my finer creations have been a result of not having much left in the fridge.

In true "what the heck is in the fridge" fashion, I realized I had chicken, red onion, baby carrots, mushrooms, eggs, a nectarine, a lemon, some greek yogurt, cucumbers and vodka. I'm not even joking. Let's leave the sad state of my fridge for another post...

I decided I could use the onions, carrots and mushrooms, but the vodka would have to stay in the fridge. I might be eating this as a pre-workout meal, after all! With my almost rotten chicken, random ingredients and trusty curry simmer sauce in hand, I was ready to roll. I used about 4-5 meals worth of chicken, so I got to eat this for the whole week. Good thing it wasn't awful! In fact, it was heaven-one of those meals that you literally savor every bite.

If you've read any of my recipes before, you know I pretty much wing it. I view cooking as an art, and art should be free, creative and highly individual. That's why you won't see exact measurements. Measuring is for baking, not cooking ;). I never follow recipes unless I'm baking. Instead I look to recipes for inspiration and then I basically just make it up! But, if my directions are not specific enough for you, please feel free to email me and ask for details.

1. Cut the carrots into small(er) pieces and steam lightly, then brown mushrooms. Set aside.

2. Caramelize the onions (it took me a long time to gain the patience to do this, but the time spent is worth every last bite). Set aside.

3. Spray a pan with olive oil cooking spray, and heat to medium. Lightly cook the chicken so the outsides are not pink. They should be thin cuts of meat (I used chicken breast tenders).

4. In a deep pan at medium heat, pour the entire jar of sauce. If desired, add some broth/water, coconut milk, garlic, cumin or other appropriate spices. Then add the chicken and be sure it is covered entirely in liquid. Cover with a lid and set heat to very low.

5. After about 20 minutes, once chicken is cooked through, toss in the vegetables for a few minutes and toss to coat.

Recent Article for the PTDC

2011-08-10T06:04:00.000-07:00

As a female fitness professional and an avid writer, I am pleased when I can appropriately tie those two passions in together into one effort. I'm honored to be a part of the Personal Trainer Development Center, which is a fantastic educational resource for trainers launched by Jon Goodman. This article was inspired by Chief RKC Instructor, Pavel, who said, "Comrades, we are training you to be better men-especially the ladies." It written from my heart and soul to inspire women of all demographics to embrace training intensely and purposefully. It is my sincere hope that it will positively impact trainers and clients alike.

TRAIN LIKE A MAN, ESPECIALLY IF YOU'RE A WOMAN!

If nothing else, be sure to watch the video of the OPTI ladies kicking serious butt:

Let's Talk About the Weather

2011-07-31T09:24:00.000-07:00

"On sunny days, I think: it's a great day to go outside. On gloomy days, I think: it's a great day to stay indoors. It's all in the attitude."

A great day to go outside...

I came across this line in a book recently and couldn't help but think how much I fail to embody this mantra. As much as I'd like to think I am a glass half full kind of gal, I tend to complain a lot about the weather. I have a horrible habit of allowing less than favorable weather (which, when you're a SoCal native, means sunny and 75 degrees) to dictate my state of mind and determine my mood. I'm sure this is due in part to the fact that I was spoiled for so many years, having been born and raised in Los Angeles and then being stationed in Monterey, but I've lived on the East Coast for six years now (Wow, has it really been that long?). It's time to put the big girl panties on and change my attitude. I want to be the kind of person who can legitimately say, "it's a good day to go outside" or "it's a good day to stay indoors" and be happy either way.

The first habit in Stephen Covey's 7 Habits of Highly Effective People is "Be Proactive."

Your life doesn't just "happen." Whether you know it or not, it is carefully designed by you. The choices, after all, are yours. You choose happiness. You choose sadness. You choose decisiveness. You choose ambivalence. You choose success. You choose failure. You choose courage. You choose fear. Just remember that every moment, every situation, provides a new choice. And in doing so, it gives you a perfect opportunity to do things differently to produce more positive results.

In this chapter, Covey also describes the differences between proactive and reactive people and actually uses how one responds to the weather as an example.

Reactive people, on the other hand, are often affected by their physical environment. They find external sources to blame for their behavior. If the weather is good, they feel good. If it isn't, it affects their attitude and performance, and they blame the weather. All of these external forces act as stimuli that we respond to. Between the stimulus and the response is your greatest power--you have the freedom to choose your response.

I read these words, and of course I nod excitedly in agreement. I affirm that this habit, if attained and internalized, would indubitably improve my quality of life and aid in my ability to make more constructive decisions. My intellectual self knows this and cannot deny it. My emotional self, on the other hand, is not so easily convinced. I want to be a proactive person, the kind of person who masters their own destiny and takes responsibility for their own life. My very good friend told me recently, "I want to win the lottery, but if I don't buy a ticket, how much can I really want it?". Wanting it simply is not enough. I have to put in the work, the practice, just as I practice my Turkish Get Ups and Swings. So I'm working towards admonishing my "reactive self"; I'm practicing being proactive, but I confess, my evolution is still quite the work in progress.

Since training seems to take up the majority of my time (training clients, training myself, reading about training, writing about training, watching educational training videos...you get the idea), it seems only logical that the first area of proactivity practice should start there. How can I be less reactive and more proactive in my training? How can I resist the urge to let "the weather" affect my training, and train well whether it's sunny or gloomy? First I needed to qualify what the "weather" was for me, and what I considered "sunny" and "gloomy."

Training Weather:
The environmental stimuli (physical, emotional and mental) that affect my ability to train. This includes sleep quality, nutrition, stress, recovery, and general life circumstances.

Sunny Training Weather:
8 hours of uninterrupted sleep, nutrition that supports training (including abstinence from alcohol one day prior), minimal stress and distractions, maximum recovery (not in an over trained or under recovered state). These are the kinds of days when PRs are made. Everything feels connected and I feel invincible.

Gloomy Training Weather:
Less than 6 hours of sleep, restless sleep, some type of nutritional deficit, emotional and physiological stress that causes hormone disruption, in an over trained or under recovered state due to poor planning or periodization. These are the days when I feel weak, exhausted or just not "in it". My body feels disconnected and sometimes even in pain.

Is training in gloomy weather a good idea?

I don't skip training sessions. Ever. The only exceptions would be if I am legitimately ill or I am out of town (even during the latter I attempt to exercise in some way). I had knee surgery in 2009 as a result of years of sports and lifting with bad mechanics, i.e. the "dark ages", before I knew the things I know now about movement. And although I had a major paradigm shift in 2007, the damage was already mostly done. Unfortunately, my shredded meniscus decided to expose itself at a time when I had to wait months for surgery due to various factors.

During that time I was determined not to get fat and out of shape to an unsightly degree. I was relegated to upper body work, lower body training that did not require much knee extension, and airdyne sprints with just the arms. Yup. Just the arms. It was misery. My program pretty much consisted of light RDLs, Gray Cook band resisted 1 leg RDLs, straight leg glute bridges, pushups, pullups and various upper body exercises. Three things happened during that time that significantly changed the way I view training now:

1. I was able to perform my first ever unassisted pullup. I adopted a mantra of my own during this time: Focus on what can be done rather than what can't. I trained upper body like a mofo, and I achieved something pretty cool in the process. I still remember that moment like it was yesterday, because it was one of the most exhilarating of my lifting tenure. I recall looking around the gym thinking "Oh my gosh, did anyone see that?!?!". Because if no one saw it, it didn't happen.

2. I only gained 2 pounds. TWO. And this was during the holidays. This in itself was a tiny miracle. I was intent on not becoming fat and out of shape, remember? The pain was bad enough. The last thing I needed was extra pounds to carry around.

3. I gained a greater appreciation for the ability to MOVE. Therefore skipping training sessions is simply not an option unless I am physically unable (i.e. sick, injured).

Mike Boyle once wrote, "a bad workout is better than a missed workout" and I agree. Although there are always exceptions, no one ever regrets training consistenly-even if the session isn't a huge success. Training through the gloomy weather is often necessary, but if not put into perspective, can negatively affect one's psyche. I had a personal experience with this a few weeks ago when I tried to max my deadlift, which is what inspired me to look deeper into the "training weather" concept. Well, less an inspiration and more a kick in the pants.

I envy Rachel's deadlift!

My max deadlift right now is 250, which I pulled last year, and since then the deadlift has been a source of much angst for me. My form is adequate but missing minor details that make deadlifters elite. Not to mention that pulling conventional is not really optimal for my body type and lever lengths but for some reason I've forced myself into it (after this experience, I'm switching to sumo!). I was excited when I pulled double body weight, but still have a paltry deadlift in comparison to some of my female companions (Fawn Friday and Nia Shanks come to mind!). I set out to pull 275 this year, so I went through my training cycle and got to a week when I was supposed to be testing my max lifts. Some lifts went well, like the barbell snatch in which I was finally able to smoothly get 93 pounds overhead, but some not so much. I missed the deadlift...twice. I was so dejected that when my session was over I wrote in my training journal that I I might as well not have trained. Taking a look back at my training log I realized that the last time I peaked I was in pretty much the same place! It was embarrassing. How had I made such an epic periodization fail? (I'll leave that frustrating topic for another post.)

Right before that training session I had an unbelievably emotional conversation. I'll admit, because I'm human, that tears were shed and hormones had run a muck. I'm sure my cortisol was through the roof, but I decided to proceed with a MAX DEADLIFT anyway because my program said so. This was gloomy training weather and I trained through it, but came out the other end feeling worse. Why? Because I trained as if it was a sunny day, a day to go outdoors instead of honoring it as a great day to stay indoors, and train efficiently and effectively under the circumstances. Had I done so, I probably would have walked away feeling accomplished and successful. Instead, I bitched about the training weather, and blamed the environmental stimuli for my failure. Training when feeling less than physiologically optimal is sometimes a necessary evil, but certainly not the appropriate time to max out lifts or set PRs. It's tough for those of us obsessive compulsive lifters to take weight off the bar. In fact, the mere idea of doing anything "light" gives me anxiety, even though it can sometimes be just what my body needs in order to adapt and eventually peak. Between the stimulus and the response is your greatest power--you have the freedom to choose your response. In this example, my response was disadvantageous. First, I responded by forcing myself into an intensity that my body was not primed to handle, and then I responded by getting angry about the results.

How can I be more proactive and train efficiently when the weather is bad?

Just as I had qualified the weather, I needed to qualify what constituted "indoors" and "outdoors" to determine the appropriate training environment for the circumstances. If I was clear about what action to take in either scenario, I could be more apt to choose a proactive response. My thoughts kept coming back to two fundamental concepts: strength and movement. They are two sides of the same coin, but let's be honest-not always equal. I don't believe in sacrificing one for the other, but I firmly believe one has to take center stage sometimes in order to improve the other. If I believed they were both equally important, why was it so hard for me to decrease load and intensity? It was my choice to associate "downloading" with negativity. I choose to let the numbers rule me sometimes, and drive me to failure. It wasn't the circumstances that were to blame, but my choices, my responses. If this was true, couldn't I choose to look forward to the indoor days? Couldn't I make a choice to enjoy both for different reasons, by assigning value to either scenario?

So what was the value of a training session plagued by stress, exhaustion and less than favorable conditions? It's an opportunity to dial in technique, fine tune details and refine the nuances of movement that unfortunately do get shaded over when strength is front and center. We all talk a big game about movement not taking a back seat to strength and power, but sometimes we let it happen. Sometimes we make the excuse that it's a "max lift" so it's okay that the mechanics weren't flawless. To some extent this is true, but if I have an opportunity to expose those nuances and give them the attention they deserve, won't my big lifts be better for it? It seems so simple (because it is) but it's often overlooked. The idea of taking weight off the bar elicits an anxious response, but I have the power to change that. I have the power to enjoy the gloomy days, by saying "I'm fatigued, emotional and stressed out-it's a great day to work on technique."

Words are powerful things. If we repeat them enough, they can become true even when they're not-history has shown us that much. This is why we create mission statements, mantras and affirmations. We need reminders. We need simple strategies to create permanent changes to our behavior, so that we can habitually be what we aim to be.

A spoiled Southern California girl needs to be reminded not to react to the weather and let it affect her state of mind. An obsessive athlete in pursuit of elite strength needs to be reminded to take responsibility and perform in a manner appropriate to the circumstances. My new training mantra came about as the result of failure, but I chose to make it an opportunity for growth:

On sunny days I'll think "it's a great day to focus on strength." On gloomy days I'll think "it's a great day to focus on movement." It's all in the attitude.

Client Spotlight: Dana Varela

2011-07-14T19:20:00.000-07:00

In all the hustle and chaos of opening the new OPTI facility, I haven't had the opportunity to recognize all of the amazing clients who have made this business what it is today; who's energy, enthusiasm and dedication are what propel this blossoming grassroots effort. Last week, one of my female group clients joyfully and humbly approached the pullup bar, and banged out her first ever unassisted chinup. And then she did another one. While I stood there, beaming with awe and pride, I made a choice to commit to a more regular client spotlight-regardless of the endless pandemonium that exhausts a small business owner. Because they deserve it. Because they are the reason we are here.

Dana in a beautiful front squat.

Dana Varela, busy mother of two school aged children (one of which has a very demanding dance schedule!) is an unassuming athlete. She is adorably sweet and perpetually friendly; small in stature and a secret little powerhouse of awesomeness. When Dana joined my group training program in February, I was completely unaware of her untapped potential. It was only after getting to know her better, and watching her [seemingly] effortless progress and determination, that I realized how truly special she was.

Dana has a work ethic that cannot be taught; the kind that is inherently part of her indomitable spirit. She has quickly joined the ranks of the most impressive ladies, both in attitude and ability, I have had the pleasure of working with. Her jovial personality, ability to take coaching cues, willingness to learn and improve, and dedication to her training are just a few of the reasons why Dana is the client I chose to spotlight this month.

I've noticed a somewhat common and slightly disappointing theme throughout my career with regards to those who perform well or achieve greatness. Often when an athlete is accomplished, particularly a female, people tend to have an "it's so easy for them" attitude. There is this assumption that all the tough stuff just comes naturally to them, and the sweat and tears of the training process are periodically overlooked. At a glance, Dana may seem this way-"easily" accomplishing feats of feminine strength and making just about everything look effortless. True, she is an easy student, but it's not because it's easy for her. Rather, it's due to her consistency and focus, that she makes things look effortless. I always tell my clients that even when something is overwhelmingly challenging, it should appear effortless and graceful to those who view it. That's what happens when we own our movement and respect the progressions. Dana's movement is unrestricted and intentional, and I promise you, it has not been easy. She has earned every single PR, every single compliment and every single pound lost through persistence and discipline, all while maintaining good humor and a seemingly unwavering smile.

14kg Turkish Get Up

In less than 6 months, Dana has worked up to pressing double 12kg kettlebells, 14kg TGUs, unassisted bodyweight chin ups, double 14kg squats, double kettlebell complexes, 24kg swings, double 32kg deadlifts, unassisted pushups, and bodyweight one leg deadlifts-all with a movement quality that is enviable. She has lost 14 pounds and has gotten into the habit of blaming me for her need to buy new clothes! The truth is, I didn't do anything but the job I'm paid to do. Dana made a decision to change her life-and it shows. She has infected me (and everyone else, for that matter) with her glowing smile and contagious laughter. She is a joy to train, and I am lucky to have her-not the other way around.

Congratulations to Dana Varela on embarking on a journey of strength, fortitude and self discovery! The journey has just begun, and I for one am excited to see what the future brings for her.

Love What You Do

2011-07-11T11:56:00.000-07:00

HAPPY.

Everyone at their core wants to be happy, right? Nothing trumps happy. But let's be honest, how many people can really own that emotion, without grieving time lost on stress, anxiety and mundane tasks? How many people can say, without a shadow of a doubt, that happiness consumes them?

Unfortunately, not the overwhelming majority. However, people who engage in activities that they enjoy on a regular basis are statistically happier and healthier, psychologically as well as physically. This is obvious, right? Doing fun stuff makes you happy. No profound epiphanies here, folks. Spending time with friends, reading a good book, visiting museums, working out, traveling to new places, watching a good flick, foreign languages, laying on the beach-these are all things that make me happy. But, if you really sit down and think about what you spend the most time doing, chances are the answer is going to be pretty standard: WORK. Americans spend more time on average working than any other country. We work long days, bring work home and spend less time taking vacations than other industrialized nations. And strength coaches and personal trainers are the worst.

We (and by we, I mean "me", because I am horribly guilty of the following neurotic behaviors) work horribly long hours, starting our work days at 5 am, and getting home after 9 pm. During the winter, I rarely see the sun on a work day. We read, write and breathe strength and conditioning. We take so many business related trips each year that vacations are a foreign concept. I often have to explain to people how different 8 hours of work is for us than it is for most. 8 hours at an office job does not compare to 8 hours of coaching. We arrive home physically and mentally exhausted, only to wake up before the sun the next day and do it all over again. We are on the clock, so to speak, 24 hours a day. Writing programs, sending emails, blogging, reading up on the most current research, marketing-these are all things we do on our laptops in our living rooms, when the rest of the sane world is watching Grey's Anatomy, or enjoying a nice dinner with their family.

A familiar scene in my apartment.

But wait, I started this post with something about happiness, didn't I? That all just sounds miserable. There are so many things I enjoy doing; so many things other than work that define me and complete me. Even with all of those interests and hobbies, ultimately it is work that consumes the majority of my free time. Because of the demands of my career I spend very little time studying foreign languages, taking trips to the beach or riding the metro into DC to explore the Smithsonian. So how does one stay sane when work occupies the leading role in your life? The answer is so simple, but it's something we fail to embody far too often. Something that gets lost in the chaotic cracks of our day to to day lives.

Love what you do.

It seems pretty apparent that the thing you spend the most time doing should be the thing that also brings you the most happiness. How often is this really the case, though? How many people do you know that spend their work days doing something that they have the utmost passion for? How many people are lucky enough to honestly love what they do? Don't get me wrong, loving what you do does not mean you love every moment spent working. You don't necessarily have to love every part of something in order to derive elation from it. Take parenting for example. Who among us can say they find enjoyment in every single aspect of parenting? C'mon, changing diapers, stepping on legos, disciplining budding attitudes, putting up with Sponge Bob-does that sound like a life anyone would choose? But we all enjoy parenting as a whole. We are fulfilled by our roles as parents and the love of our children. Being a mother makes me happy, even if every motherly task is not thoroughly enjoyed.

The greatest joy in my life: being Isaac's mama.

In her book, The Happiness Project, Gretchen Rubin describes this as "Fog Happiness":

"Fog is elusive. Fog surrounds you and transforms the atmosphere, but when you try to examine it, it vanishes. Fog happiness is the kind of happiness you get from activities that, closely examined, don't really seem to bring happiness at all-yet somehow they do."

Work can be described as a source of fog happiness. It's exhausting, consuming and often laden with dread-especially when the alarm goes off at 5 am. But the all-encompassing satisfaction of accomplishment and challenge are hugely gratifying when you choose work that you are passionate for- even though every moment in itself does not bring satisfaction. Yesterday I performed functional movement screens on two new clients. I lamented to a colleague that I feel as though all I do lately is movement screens, and the repetition is actually wearing on me a bit. But the satisfaction that comes from correcting a movement pattern, and thereby improving someone's quality of life, is the kind of satisfaction that brings deep meaning to my work.

There are some work related tasks I detest, and some days when the last thing on Earth I want to do is set foot in the gym. I don't always enjoy every moment I spend coaching, writing, corresponding. I don't enjoy wrestling with a difficult client's lack of enthusiasm or perpetual absence, or struggling to convince an injured client to cease the activity that is injuring them. And I certainly don't enjoy cleaning toilets at the gym every week. But I do enjoy the full scope of my work and it's gratifying nature. Coaching, in it's essence, makes me happy. Bearing witness to people's physical accomplishments and feats of strength; helping them improve their athleticism, movement quality, physique, and sense of self; writing this blog and having the unbelievably humbling opportunity to inspire other females-these things make me infinitely happy.

I love what I do.

Even if I don't love every second of it.

I may not have the time and resources to do all the things I want to do in life. I may never visit the ruins at Machu Picchu or spend a vacation in the Italian Riviera. I'll probably never get around to brushing up on my Arabic, taking a cooking class, reading Tolstoy or finishing the scrapbooks I started when Isaac was a baby. I may never be rich or famous, and I may always feel a stranger to this vanilla life I've chosen. But the thing I spend ninety percent of my waking hours doing, the thing that monopolizes my time in every aspect, is also the thing that is responsible for my fundamental happiness.

In the movie, Up in the Air, George Clooney's character travels the country firing people for other corporations. As bearer of bad news in a significantly delicate realm, he often prompted these newly unemployed persons to take this opportunity to pursue their dreams. One individual in particular was in a corporate job for 20 or so years after having gone to culinary school, abandoning his passion for the art of cooking for a stable job with benefits and a pension. Clooney showed him that losing his job wasn't necessarily his greatest downfall, and he could seize this moment to embark on what made him truly happy.

Find a way to do what you love. If you are already in a career that brings you happiness, count your blessings, and remember how lucky you are to be in that place when the going gets tough and the stress sets in. If you aren't doing what you love, ask yourself why. Ask yourself what you need to do in order to spend the majority of your time doing something that makes you smile, that gives your life meaning and purpose. And then make it happen. You owe it to yourself to be happy.

Dragon Door TV

2011-05-19T02:29:00.000-07:00

Check out this week's DD TV Comrade of the Week! This was a pleasant surprise.

Post Training Nutrition

2011-05-02T08:25:00.000-07:00

BEFORE

Two years ago, I was unhappy with my body. I had let a lot of excess body fat creep on, mostly because I had sustained a significant knee injury and was awaiting inevitable surgery, but also due to the fact that I was getting older and my metabolism was changing. I had to take an honest look at my nutrition and truly change the way I viewed and consumed food.

AFTER

As a result, I earned a body that I am proud of-both in appearance and performance. Now, I get a lot of questions from readers about what I eat, and how I maintain a lean, strong physique while still having an inherent and insatiable love for all things food. So in response, I will be posting more recipes and meal examples to help readers get a better handle on how to eat to achieve and maintain their ideal body. Nutrition is SIMPLE, but diet and supplement companies thrive on complicating it because it puts money in their pockets. I tend to follow the Precision Nutrition model (and will finally be signing up for the certification this September!), and I refer most people who have nutrition inquiries to the PN website as it is rich with high quality information, and Dr. John Berardi is nothing short of brilliant.

In general, I eat a clean, nutritious diet 90% of the time and allow 10% of my diet to consist of "cheat" foods. However, even when I cheat, I try to stay within certain parameters, so it's not likely that you'll see me binging on junk food. I do this mostly because I care about how I train, and how I eat directly affects how well I perform. Food is FUEL, and I aim to optimally fuel my body for the tasks in which I demand from it. For this reason, I do my absolute best to avoid processed foods. Unfortunately, processed foods are sometimes a necessity in my nutritional regimen due to my hectic schedule, so I will often eat a protein bar or have a shake in place of a meal. Typically, I have a Think Thin Protein Bar post-training sessions, but have recently acquired a need to eat that bar while I am training clients due to my increased workload. I used to mix processed protein powder and water in a shaker bottle, but it never left me feeling full enough; not to mention, no matter how good the powder tastes, a shake is rarely the most appetizing thing unless it's put through a blender with fruit and other delicious/healthy ingredients.

So, naturally I have been searching for a way to get good quality protein and fast absorbing sugar into my body post training. What I put into my body after I train is just as important as what I use to fuel the training in the first place. I've likely just put my body through hell, and I want to refuel it to optimize the regeneration process. It's important to me that a post-workout meal is easy to prepare and is travel-friendly as I don't currently have a fridge or food preparation space at the gym. It has to consist of quality lean protein, fast absorbing carbohydrates and a dose of healthy fat.

Here's what I came up with:

Greek yogurt, strawberries, blackberries, slivered raw almonds, cinnamon.

Not only is this tremendously nutritious, but it tastes unbelievable. The mix of thick, creamy yogurt and sweet fruit and the added crunch from the almonds is a palatable combination. Plus, the cinnamon adds a welcomed kick and rounds out the meal. I also take 1000 mg each of BCAAs and Glutamine to aid in recovery. I feel satiated and energized after consuming this delightful post-workout meal, and I appreciate it's portability and simple preparation. I use 1 cup of plain nonfat greek yogurt, 1 cup of berries and 1/2 ounce of almonds. Plus, it leaves me feeling like I've eaten real food and am less reliant on processed "meal replacements."

What is RKC?

2011-04-19T20:26:00.000-07:00

This past weekend, I was honored and privileged to participate as an assistant instructor at the first RKC (Russian Kettlebell Challenge) certification of 2011 in Saint Paul, Minnesota. This certification had over 100 RKC candidates, marking it's importance as the largest ever RKC to be held in Saint Paul. RKC events are always a source of great emotion for me for several reasons, among them the undeniable energy, camaraderie and unparalleled educational value.

There is no other organization that I can think of that utilizes stringent testing, high standards and top notch methods to the extent of the RKC. This past weekend was packed with valuable information from highly respected and sought after coaches and instructors. I was fortunate to assist RKC Team Leader, Mark Toomey, whose delightful combination of humor, wit and brilliance was refreshing and motivational. Master RKCs Andrea DuCane and Jeff O'Connor, and Senior RKC Jon Engum were bursting at the seams with knowledge, coaching cues and "aha" moments. To be able to go through this as an assistant, and not only help other candidates achieve RKC status, but to absorb the educational matter of the course myself-this was truly an amazing experience. I find myself returning home (per usual) on an RKC "high" with such a zeal for my work and a constant desire to funnel that passion into my students. I try to reiterate this feeling to others not involved in the RKC community and I find I have hard time expressing just how special it is.

My good friend and RKC Team Leader, Doc Michael Hartle, was tasked with defining the RKC in his own words for the large group of RKC hopefuls at the close of the second day of training. He said a lot of poignant things about the organization that got me thinking-What does RKC mean to me?

What is it about this organization that sets it apart from others and places such importance and priority in my life?

There are a plethora of things that RKC is (and isn't) and after much thought and consideration, I will feebly attempt to illustrate that based on my most recent experience as an assistant. I hope that my feelings and expressions can help shed light on the wonderful community that is RKC.

1. RKC is Strength.

The RKC is often referred to as a "School of Strength", so I would be remiss to not include strength in my definition of RKC. But what is strength really? We use this word so loosely it seems, that we often dilute it's powerful context.

Courtesy of dictionary.com:

Strength

[strengkth, strength, strenth]

noun

1. the quality or state of being strong; bodily or muscular power, vigor.

2. mental power, force or vigor.

3. moral power, firmness, or courage.

4. power by reason of influence, authority, resources, numbers, etc.

5. power of resisting force, strain or wear.

6. vigor of action, language or feeling.

RKC is physical strength; the ability to move heavy iron in a safe and effective manner and attempt feats of human strength that are admired for their handler's relative body weight and size. RKC men are often referred to as "freakishly strong" and RKC ladies dubbed "beasts." RKCs take pride and excitement in the ability to press heavy bells, deadlift impressive loads and swing powerfully and explosively. Regardless of our differences in genetics or gender, we excel in our bodies' abilities to achieve all over strength.

RKC is mental strength; the ability to endure grueling training sessions, countless disappointments, days of perceived weakness and failed attempts. This includes the mental fortitude required to live the life of a hard working trainer; the long days coaching, hours spent writing programs, blogs and web content, and days spent away from home traveling for educational purposes. RKC is also the mental strength to back off of training when necessary and realize one's limits while pushing them all at the same time.

RKC is strength in numbers; the growing community of like-minded hardstyle individuals, different in so many ways yet similar in their vision, passion and commitment. We inherently strive to spread the RKC gospel, so to speak, coaching others to become RKC and build a fortress of strong, intelligent colleagues. The RKC has grown to over 1300 members worldwide, reaching to cultures, languages and communities afar.

2. RKC is Integrity.

My time in the Air Force taught me many things about human nature, the world at large, and most of all myself. One of the many lessons I have never forgotten is the first USAF core value: Integrity First.

RKC is Integrity in it's quest to provide the most efficient, effective and scientifically current methods for achieving strength, power and optimal mobility. This is why every certification is slightly different than the rest. RKC is constantly maturing in it's own skin, striving to provide the best possible educational experience as opposed to remain in it's comfort zone, offering up outdated and archaic information and methods. RKC is not a trend or a gimmick. It is an ever evolving system rooted in it's integrity. It is a system continuously seeking to improve itself.

This is also why RKC is associated heavily with the Functional Movement Screen and Functional Movement Systems (FMS). RKC is integrity of movement; quality over quantity, honoring the beauty and grace of human movement and recognizing dysfunction and it's toll on the human form.

You will cease to hear an RKC present an idea and not give credit to the origins of the idea. You will be hard pressed to find an RKC heavily involved in the community who is not forthright about their credentials, experience and capabilities. All communities have their bad apples, as human beings are unique in their free will. But the overwhelming majority abides by a long-held code of conduct that begins with "Represent my school with honor in my professional and personal life." Integrity is the backbone of the code of conduct which RKC strives to uphold.

3. RKC is Humility and Respect.

Although RKC is strength, it is rare to see an RKC say, "Hey look at me! I am so strong and better than you!". More often than not, compliments of one's strength achievements are met with red cheeks and distinct gratitude. Although RKC is confidence and poise, it is not over bearing or conceited. RKC is humility; the ability to say you do not know the answer and "know the boundaries of [my] expertise", to accept complimentary advances of our strength but not boast of it, to recognize that many have come before us whose wisdom far exceeds ours and many will come after of whom we must strive to guide and mentor.

RKC is respect; respect of one's body and one's limits as well as respect of our client's bodies and individuality. RKC is respect towards each other as colleagues, as well as other professionals who we may not agree with; the ability to quietly dissent and instead speak positively about our methods as opposed to negatively about others. We respect each other's abilities and seek to learn from one another.

4. RKC is Family.

Camaraderie is often a word associated with the RKC community, and this is quite the understatement. If there was I way I could express the gratitude and appreciation I have towards this community, I certainly would. But the only thing I can liken it to is family. Not having a solid blood family of my own, I am drawn to the concept of a chosen family, which I found deeply in my military life. The only other place in which I have found such strong camaraderie is the RKC. I have met and connected with individuals who have grown so close to my heart, that they have become chosen family in the strongest sense of the word.

The dictionary defines family as "a group of individuals derived from a common stock." This is truly RKC; a group of professionals whose similarities have brought us together in strength, integrity, humility and respect. RKC is family, and this, above all else, is what makes it special. Movement and strength are essential; effective and responsible methods are integral-but camaraderie cannot be manufactured. It cannot be put in letters behind a name or on a certificate framed on the wall. It cannot be measured in dollars or equated to perceived income. Camaraderie is what sets RKC apart and makes people think we "drink the kool-aid" as John DuCane intimated during his traditional marketing speech on the third day of RKC instructor training. Yes, we drink the kool-aid, and it's full of life-long friendships and solidified bonds. We look out for each other, lift each other up and promote each other's strengths.

The RKC family looks out for each other's best interests. We promote each other's blogs and articles, collaborate on workshops, swap training advice, assist each other with troubleshooting clients, praise each other's accomplishments, support each other's athletic and competitive endeavors, and generally boost one another's overall worth by standing by one another in solidarity and support.

What is RKC? Me. I am RKC.

I am proud, honored and humbled to call myself RKC. I am at a loss for words to describe the friendships and bonds I have been so lucky to find, the knowledge I have been privy to absorb, the growth I have been blessed to endure. In the past 19 months, I have grown immensely as a professional, an athlete, and most importantly, a person. I owe this to RKC and it's community of amazing, intelligent, warm, and wise individuals. I would not be who I am today-a respected female strength and conditioning professional-had I not become an RKC. The confidence, strength and teaching tools I have gained from this organization are essentially what make me the coach I am today-thanks to Pavel, John DuCane and the family that is RKC.

Crockpot Chili

2011-04-10T21:02:00.000-07:00

Last week I made one of my favorite comfort foods, Crockpot Chili, and a friend asked if I would share the recipe. I am usually not a recipe kind of gal, as many of you know, as I truly approach cooking as an art rather than a science. As a result, my dishes never end up tasting exactly the same as the time before but I enjoy the unique, one of a kind experience. I do follow a basic template when I cook, and I of course weigh and measure my macro nutrients. I do not, however, measure spices and other pertinent information. So as a disclosure, please use common sense when flavoring your chili!

I used to always use lean ground beef in my chili because I just love beef. I can't help it. Today I went out to an early dinner with two of my group clients and I had a buffalo burger (no bun) with bacon, avocado and blue cheese. It was heaven. But, I started to realize that in a dish such as chili, the meat really is a sponge, as opposed to the main attraction. I found that I could make it healthier by using extra lean ground turkey breast and not compromise on flavor. And so, my go-to turkey chili recipe was born. There's probably only a few weeks left of quality crockpot cooking until the grills take over so enjoy it, and let me know how it comes out!

Turkey Chili

Ingredients:

1 package (about 20 ounces) extra lean ground turkey breast (I use the Trader Joe's brand)
1 can organic dark or light kidney beans
1 can organic cannellini (white) beans
1 can organic, no salt added tomato sauce
1 can organic diced tomatoes in sauce
3 large jalapenos, unseeded (or seeded if you can't take the heat!)
a few cloves fresh garlic
Cumin, fresh ground sea salt an pepper, paprika, and crushed red pepper-all to taste

Directions:

Spray a large pan with cooking spray (I used Trader Joe's Olive Oil Spray), and heat to medium. Once the pan is warm, brown the turkey, seasoning lightly with the salt, cumin and paprika.
Rinse the beans in a colander or strainer, and add the beans and tomato sauces into the crockpot, along with diced jalapenos and minced fresh garlic. I like mine really spicy so I don't seed the peppers and I'll either use a few huge ones, or a bunch of small ones.
Add the turkey and stir, adding all the spices as liberally as you like.
If the chili is not mixing well, add about a 1/2 cup of water or broth.
Turn the crockpot on low for 8 hours and enjoy!

This recipe typically makes about 1100 calories worth of chili: 160 grams of protein, 90 grams of carbs and 10 grams of fat. That would mean for someone my size it makes about 4-5 servings. I try to steer clear of dairy as much as possible, but this recipe is really fantastic topped with a dollop of light sour cream and a pinch of Trader Joe's Shredded Smoked Cheese Blend. Sometimes I think TJ's should pay me for how much I plug their products!

Obviously this is just a base recipe, so you can certainly add your own flair as you see fit. The most important thing as that you fill that crockpot with wholesome foods that are going to fuel your body and satiate your hunger.

Client Spotlight: Jay Groomes

2011-04-03T17:54:00.000-07:00

Last month I spotlighted a very special client, Jamie Murphy, who has accomplished amazing things with her strength and conditioning and has served to be an inspiration to the rest of my clients. It gave me such great joy and an immense amount of pride to detail her journey and her accomplishments, that I plan to do this every month with a different client who stands out or does something noteworthy. In March, I am going to spotlight one of my group clients who is incredibly easy to coach and just a pleasure to work with-Jay Groomes.

Jay joined my group performance program last summer when I had just begun to hold group kettlebell classes. He was part of my very first group of 7, and has been ever evolving and improving since. He now attends Kettlebell Class twice a week and Metabolic Conditioning once a week. His positive attitude and willingness to help and motivate others is inspiring and contagious, effectively making my job as a coach that much easier. It's rare to hear a complaint from Jay's lips, or a negative murmur. He integrates so smoothly into any group and adds a warm and humorous tone to our wonderful group of clients. I cannot say enough about his coach-ability. Those of us who deal with clients on a regular basis know first hand how integral a coachable attitude is to an effective program and the client's success. Jay brings his coachable, positive demeanor to each and every session and I am honored to be a part of his journey.

Jay never needs to be told to increase or decrease in load or reps. When it's time to progress, he progresses on his own no matter what. When it's time to regress, he does so as well in order to keep his training safe and effective. In groups which I am coaching ten people at once, this is a quality that I appreciate greatly. I can always trust him to do what needs to be done, and not hold himself back from his high potential. I am continuously impressed by his willingness to pick up a heavier kettlebell without being prompted, or throw more load on his back for pushups.

This is just a small list of the impressive things he has done during his tenure with the group program. I must stress that all of the things on this list he does with relative ease and fantastic form and attention to detail:

Unassisted body weight pullups
24kg Turkish get ups
28kg over head presses
Double 24kg presses
double and 20 kg complexes
45-55 pound weighted pushups
Double 44kg dead lifts
36-44 kg swings
24kg contra lateral single leg dead lifts

His movement quality improves with every session; he shows up early to foam roll and always trains with intensity and purpose. Every coach would feel proud and lucky to have a client like Jay, whose willingness to learn and perform inspires other students, lends a vibe of incredible positivity to the group, and makes my job as a coach gratifying and continuously rewarding.

In April, Jay will be participating with friends in his second Tough Mudder event. This is exactly the kind of event that I would expect Jay to compete in as it requires a blend of discipline, perseverance and jocularity. He's asked me to supply OPTI stickers for them to wear on their team shirts and that truly made me proud, as it lends to the wonderful community we have created and the amazing individuals who are part of it. I'm honored to have Jay in my group and I know that all of my clients would agree that his presence is continually enjoyable and his performance inspiring.

Client Spotlight: Jamie Murphy

2011-02-22T11:22:00.000-08:00

I take strength and conditioning seriously-probably more so than most females. I approach the weight room with an attitude of confidence and determination, with the intention of conquering stereotypes and limitations, and with the excitement of a kid in a candy store. When I think of training, I'm not overwhelmed with aesthetic concerns-rather I am excited at the prospect of moving better, faster and stronger.

I have spent the past few years of my career trying to saturate my clientele and community with this same fervor and zeal for strength, power and pride in athletic achievement. I have rallied, as this blog often displays, against ideas that women should avoid heavy weights or serious exercise. I have often used myself as an example as to why a female should want to be strong and powerful, and should not fear the "big" or "bulky" muscles rumored to accompany heavy strength training. But, I have also found that sometimes the trainer is not the best example. The trainer is expected to be strong. The trainer is expected to train hard. The trainer is expected to move efficiently and master their body along with their lifts. So the student often doubts their ability to do as such given that they are a student; just a recreational exerciser, fitness enthusiast or perhaps even an athlete unaware of their high potential.

And yes, the trainer should lead by example. But there is no greater reward to a coach than to see their athletes surpass their own ideas of what they can accomplish. There is really nothing more gratifying that seeing a client change their perception of their physical capability. This is where Jamie comes in. Jamie Murphy is a very dear friend who started off as a client of mine over 3 years ago. As a matter of fact, she was my yoga student back when I still taught. She has trained with me on and off for the past 3 years, always making great gains, but somehow life always managed to get in the way of her consistency. So, in November we made a pact. 3 months of solid training, 3 times a week, no excuses. No cancellations, no whining and no self-doubt. I have watched her morph from an average girl in the gym, to a serious powerhouse full of confidence, knowledge and zeal.

In fact, I have asked her to become HKC certified to become part of the OPTI staff, and she is currently assisting me in my group classes. Don't be mistaken, Jamie is not a woman with a lot of time on her hands to train, and no other priorities to tend to. She is a single mother to an amazing 9 year old boy, Sean, and works nights as a Critical Care Nurse at Howard County Hospital-yet has still found the time and the motivation to excel in her training. I am unbelievably proud of Jamie and her accomplishments. In 3 months, this is what she has achieved:

5 strict, dead hang pullups
2 strict pullups with 10 pounds attached
20kg Turkish Get Up
Double 12kg Kettlebell Complexes (Including swings, presses, cleans, snatches and squats)
(127) 12kg Kettlebell snatches in 5 minutes
(50) 16kg Kettlebell Snatches in 5 minutes
165 pound RDL from the floor for reps
100 pound 1 leg RDL from the rack for reps
Double 20kg 1 leg RDL from the floor for reps
125 pound front squats
28kg perfect, powerful kettlebell swings
Full range of motion single leg squats
Pushups with 35 added pounds
4 clapping pushups
Superior gains in rotary stability and power, agility, plyometrics and conditioning

Not to mention she scores a 19/21 on the Functional Movement Screen and is pain free. Yes, pain free! Jamie suffered from chronic back pain in the past and intimated to me a few weeks ago that she feels great. No pain, no discomfort-just strong and healthy. And this is just in 3 months! All of my female students and clients are inspired and motivated by her. She is just amazing. I cannot even begin to express the pride and amazement I feel over her progress, and I feel honored to be able to call her my friend and my student.

This is just a small sample of the amazing things Jamie has done the past 3 months. Notice her fantastic figure? Do you see any tiny pink dumbbells, contoured 5 pound kettlebells or long walks on the treadmill? Nope. Just good movement, systematic and progressive training, and a can-do attitude. Training intelligently, consistently and systematically has changed Jamie's life in so many positive ways. But don't just take my word for it-here's what she has to say:

"My journey got off to a rocky start...always referred to as the cute chubby baby, who turned into the "not so cute" chubby little girl, which manifested into a young woman continuously battling with her weight. I must have experimented with every diet and weight loss gimmick, only to find myself deeper in the struggle. At the age of twenty, I had reached my lowest point mentally and physically. My nutrition was anything but nutritious and my physical activity was reaching nonexistence. This time I was ready to do what seemed (at the time) to be the impossible...I began to walk everyday and then I started running, which progressed into joining a gym. Before long, I was exercising 5 times a week and putting much healthier food in my body.

Over the past eleven years, I have watched myself accomplish many great things...mental and physical. I have experimented with several methods of training such as running, yoga, kick boxing and the list goes on, only to find myself with back and knee pain. During this time, I was able to maintain what I already had (with injuries) but never advance beyond a certain level. At the age of 31, with the guidance and encouragement from my mentor, Neghar Fonooni, I have reached and surpassed goals I never imagined. My nutrition is focused toward my body's requirements--most of the time :). I now train effectively, confidently and most of all proudly. My son is my greatest gift and I want nothing more than to be the strongest woman in every way I can for the both of us. While the commitment is great, the reward is so much greater."

So the next time you need an example of a "regular girl" to make your case about women and strength training, here it is. She's not a trainer. She's not a superwoman. She's not someone who has hours to spend in the gym. She's a busy mom, a hard working nurse-and now an athlete. She's just like you. But what makes her special is her belief in herself, her positivity and perseverance, and the fact that she always brings 100% to a training session. No excuses. Just results.

Easy Guacamole

2011-01-31T18:26:00.000-08:00

My love of avocados runs deep. It is an infinite love, and one that has changed my life immeasurably for the better. I remember our neighbors' avocado tree growing up-how it would bear massive amounts of fruit and we'd come home with bags full for our culinary pleasure. The Californian in me demands that avocados are a staple in my diet, and the health benefits I have reaped from this are numerous. They are rich in monounsaturated fats, potassium, B vitamins and Vitamins E and K. They have been known to aid in reducing joint pain, inflammation, cholesterol and triglyceride levels. So eating avocados really should be a no-brainer. But guacamole is special. Guacamole is avocado plus love. I personally believe avocados are happiest when they become guacamole, as if they've been chosen for a truly important job.

Imagine my surprise when I moved to Maryland and ordered avocado on my Subway sandwich. The sandwich artist looked at me like I was some kind of liberal hippie (which isn't entirely off-base.) No, avocados do not sit on a pedestal here in the Old Line State. Instead, Old Bay seasoning and blue crab are royalty, and most Marylanders do not share my love of the delicious green fruit.
However, I have made it a point to stay Californian at heart, even through the harsh East Coast winters. True, I may own 7 coats and 12 pairs of boots. I may have a snow shovel in my hall closet, and I may even have a secret love affair with crab cakes-but I will always be sure to buy avocados at Trader Joe's every week. And I will always put guacamole on my eggs.

Alas, I don't always have time to make my trademark guacamole recipe that is 10 years into perfection. I am a self employed, single mother. I work at 6 am, and don't get home some nights until after 8. Half of the time I'm eating black beans and ground turkey out of a tupperware while driving to the gym. This leaves little time for dicing onions and tomatoes, mincing garlic, juicing limes and chopping cilantro. Where does this leave me? Not without my beloved guacamole. Never. I simply came up with a quick and easy substitute; a "dirty guac" if you will, that makes every food on earth taste better.

And since I've been overwhelmed by life and too busy to write thus far in 2011, I have decided to give you all the gift of Dirty Guac.

Eat. Enjoy. Repeat.

Dirty Guacamole

Ingredients:

One avocado

Store bought salsa (the more pico de gallo-like the better)

Lime wedge

Chopped cilantro (I keep a container of chopped cilantro in the fridge at all times as a time saver. I put that s*** on everything and don't enjoy the hassle of chopping it at every single meal.)

Sea salt to taste

Directions:

Mix and eat. Seriously. Make sure you put the pit in the bowl if you don't intend to eat it right away. Now you have no excuse to go one day without guacamole.

**Nutritional note: half of a small avocado is typically 100 calories, about 7-9 grams of fat. In my case, at 123 lbs, this is ONE serving. It is very hard to hold back, but massive portions of even the healthiest foods is detrimental to fat loss.**

Try Not

2010-12-14T16:23:00.000-08:00

"Try not. Do or do not. There is no try."

-Master Yoda

I have a confession. I am a bit of a closet Sci-Fi geek. Okay, not a closet geek, pretty much an openly unabashed Star Wars geek. Maybe that's why every time I hear a client tell me they're "trying" this quote comes to mind. Master Yoda was simple, yet profound in his counsel; consistently making his point with as little dialogue as possible. As trainers and coaches, we could actually stand to learn a lot from that type of patient questioning and firm resolve. If we coached our athletes the way Yoda guided the Jedi, we would most likely be very pleased with the results.

Yoda was preparing Luke to take on the Empire, teaching him to feel the force and master the ways of the Jedi. Let's face it though, Luke was kind of a pansy. He complained a lot and whined incessantly-not unlike many of our clients and athletes. In fact, Yoda initially told Obi-Wan he could not train Luke, because Luke lacked patience.

As Luke failed to levitate his X-Wing, he whined that he was trying, but he just couldn't do it. In order to set his pansy ass straight, Yoda laid down some knowledge. Try not, Luke. Just do it, or don't do it. But either way, shut your mouth and quit whining.

So, pansy or not, Luke went on to help restore peace to the Universe. And he did so not by "trying" but simply by "doing." (And making a lot of mistakes along the way...)

How many times have you instructed a client to do something specific, and were met with the phrase "I'm trying"? As a client or an athlete, how many times have you heard yourself say the same thing? I bet if you kept track, you'd realize you say it quite a bit. If you're anything like me, this response frustrates you to no end. Either do it, or don't do it, but don't tell me that you're "trying".

Why is this so incredibly frustrating? Because in the gym, there is no such thing as trying. The problem with "try" is that it often goes something like this: "I'm trying, but I just can't," "I tried, but I wasn't able," "I'll give it a try, but I'm doubtful." This "trying" dialogue is often accompanied by a whiny voice, and a defeatist attitude. And therein lies the problem. The second you "try" instead of "do" you are indicating to yourself and others, that there is an opportunity for failure-a chance that you simply will not succeed.

If you adjust your inner dialogue to one of determination, void of "attempts" and instead heavy with inevitability, you will find that simple insistence and willfulness goes a very long way. You make a choice. You WILL squat to full depth. You WILL swing that heavier kettlebell. You WILL pack your shoulder in overhead movements. You WILL sprint as fast as you can. You WILL engage your glutes. You WILL show up to class on time. Or else you won't. But either way, there is no in between. Will is the power to control one's actions, impulses or emotions, regardless of the environment or the task at hand. Will is self discipline. Certitude. Confidence.

If you approach the bar with certitude and confidence, you will move the weight. You will succeed. On the contrary, approaching the bar with uncertainty or indecisiveness, significantly reduces your chances of completing the lift. Anyone who has ever missed a lift, can tell you that somewhere, in the back of their mind, there was a little voice telling them they might not succeed. There is no room for this voice in the pursuit of success. Success requires backbone. Successful people are tenacious, persistent, self-disciplined. Changing your paradigm from one of "trying" to one of "doing" isn't easy to do, but then again, easily obtained things aren't usually worth much.

Change your paradigm. When presented with a challenge, either take it, or don't. Lift or don't lift. Sprint, or stop. Succeed or fail. Go hard, or go home, right? Luke Skywalker was a straight up sissy until he stopped whining about trying, and started taking some serious action and believing himself. Do you want to be sissy farm boy Luke from Tatooine, or hardcore Jedi Luke who brought balance to the force?

It's your choice.

Progress: It's Not Just About the Numbers

2010-11-30T12:47:00.000-08:00

progress

n [ˈprəʊgrɛs]

1. movement forward, esp. towards a place or objective

2. satisfactory development, growth, or advance

3. advance towards completion, maturity, or perfection

We talk a lot about "personal records", or "PR's" in our line of work. The focus is usually on moving more weight, moving the same weight for more reps, or moving something (including yourself) faster. It's always about the numbers. And if you didn't set a PR, you're on a plateau.

Double 24kg Kettlebell Front Squat

That's all well and good if you have a young training age. The younger your training age (time spent in the gym, doing serious work), the more measurable progress you will make. In the first year you will make amazing gains. I remember a few years ago, going from front squatting basically zero, to front squatting 115 and being insanely excited. Fast forward a couple of years and A LOT of squats later-and I haven't gotten past 160. I used to beat myself up for it, trying to figure out why I sucked so badly at front squats. I had it programmed in my mind that if I wasn't moving more weight, I wasn't progressing, and lack of progress is a coach's (and athlete's) worst nightmare. To be fair, I did have to take a solid seven months of off squatting in the middle of those years due to my knee surgery, but I still felt as though my "numbers" should have been higher.

Unfortunately, my training age is so much higher now, that gains don't come on rapidly, and are harder to see and feel. I might only put 15 pounds on my squat in the course of a year, and that's being generous. So, in an effort to keep my sanity, and to stop berating myself for my squatting inadequacies, I began to change my paradigm as it relates to "progress."

The thesaurus sites the following words as synonyms for progress: Development, advancement, growth, gain, and improvement. If you are training intelligently and consistently, chances are you have experienced these things on some level-even if you haven't put more weight on your squat (or dead lift, or press, etc). Because here's the thing: Better is not "more", better is better.

I got to thinking about this when I realized that although I was still squatting 125x5, 145x3, or 160x1, for example, I was doing it better. I may not have added load, but I added efficiency. Heavy squats felt easier, and smoother. Valgus of the knees was basically non-existent. Form and technique were sharper. The feeling I had after a set of squats was one of exhilaration-not fatigue. Isn't this progress? Isn't moving the same load more, yet more efficiently, a substantial form of progress and improvement? If you move a lot of weight, and set a "PR", but do so with sloppy technique, is it still progress?

I see a lot of videos on YouTube and Facebook of people and their PR's. And do you know what I see? A lot of sloppy turkish get ups, ugly squats, not-so-strict overhead presses, and round back dead lifts. This does not impress me. More is not better-better is better. Intelligent training, efficient movement, beautiful strength, perseverance-this impresses me.

Part of the problem is we are PR obsessed. I PR'd in volume today-I lifted one more rep. I PR'd in weight today, I added 2.5 lbs. I PR'd in time today, I rested 20 seconds instead of 30. It's a little absurd isn't it? Next thing you know we'll be setting PRs in time to put on vibrams or shake up a protein shake. It's ridiculous. We feel as though if we do not regularly set PRs, we are stagnant and weak. All that serves to do is mentally destroy any ability to actually progress, and perpetuates the cycle.

I have found that when I stopped trying so hard to progress, I progressed immensely. True, the only way to get stronger and more powerful is to progressively place a demand on the body. But does that have to mean "more" or "heavier"? Not necessarily. Simply moving more efficiently, performing the same lift, but doing so with relative ease-this is progress. I'm still doing get ups with a 28kg kettlebell, just like I was 5 months ago. But now when I do it, it's smooth, it's solid. I pick it up and know that without question, I will complete it without fear of losing it. I'm not in a hurry to move up to the 32kg, in an effort to set a "PR". I'm not ready. Rushing to PR would be foolish and premature.

Should you strive to get stronger, faster, BETTER? Absolutely. But chances are that stressing out about setting personal records is not the most efficient way to get there.

Practice. Train. Groove good movement patterns, and challenge yourself consistently and intelligently. If you do that, progress will become an inevitable outcome.

Strong is Sexy

2010-11-20T13:03:00.000-08:00

Recently a very good friend of mine decided she might pick up kettlebell training to battle the onset of body fat that she has finally chosen to face. She asked me for advice on how to begin, because I am an RKC II and a Performance Training Specialist-and I just plain like to lift heavy things. "What size kettlebell should I start with?", she asked. The choice was between 7 pounds or 10 pounds. Bless her heart, but I had to chuckle. My four year old son could train with a 7 pound kettlebell! It's not her fault though-she'd always been told to "lift light".

This is yet another example of the common misconceptions of strength training as it relates to females. We are under the impression that we should lift tiny pink weights in order to get "toned" or we shouldn't lift weights at all and we should stick to zumba or pilates for "long, lean muscles". Unfortunately though, an alarmingly large percentage of women think if they lift heavy weights they will get "big" or "bulky".

I'm here to tell you that is complete BS. I am extremely passionate on the subject of women and strength training because once upon time I was a girl with a lot of these common misconceptions, training inefficiently and nowhere near maximizing my athletic or aesthetic potential. Now, not only do I maintain 13-14% body fat and an athletic physique, but I have accomplished things with my body that I never even imagined. I have reached levels of strength and taken pride in personal training achievements that I never thought possible, which should drive home the point that ANYTHING is possible. If I can do it-anyone can, because I am certainly nothing special.

Lifting heavy (heavy is relative) and training intelligently intense, as well as maintaining a strict nutritional lifestyle is what gave me the body I have today. For years, I sat on machines at the gym, doing the bare minimum, but my main forms of exercise were yoga and running and I DID NOT have anything close to the body I have today. Nor did I have the sense of accomplishment and intrinsic strength that I have today. I gained 50 pounds when I was pregnant with my son, and didn't understand why considering I was "working out" on the elliptical machine and doing leg presses. I haven't touched an elliptical machine in years, and I have NEVER been happier with my body. I still practice yoga, and occasionally go for leisurely runs, but do so as a form of meditation and a supplement to my strength and conditioning program.

So why is the notion that women need to lift light to get "toned" and avoid "getting big" complete BS? Well, allow me to enlighten you.

First of all, testosterone is the key factor in the growth of muscle mass. Women simply don't have enough testosterone to get huge, unless they ingest it purposely. Do you take testosterone? Chances are you don't (I hope). So I don't want to hear any hogwash about getting big or bulky (and yes, I just said "hogwash"). If you train hard and eat to fuel your body, you will gain lean mass and lose body fat. You will look like you workout. Your muscles will "show" and you will appear strong and fit. You will not look like a man because you are not a man. Furthermore, strong is the new skinny-haven't you heard? Strong women are sexy, not just because their bodies look amazing, but because they exude confidence.

Secondly, there is no such thing as "toned". This is a fluff term created by the media to sell misleading fitness magazines. Actual "muscle tone" is something completely different all together and has nothing to do with the appearance of the muscle. You are either strong or you are weak, fit or unfit, lean or fat. Again, if you train hard and eat to fuel your body you will gain lean mass and lose body fat. Did you see the word "toned" in there anywhere? No, because it's not real. Change your mindset to train for strength and power and you will get your "toned" muscles. Train for "toned" muscles and you will end up with a smaller version of your previous fat self.

Train with purpose and intent and not only will you gain a better body but you will gain a stronger, more secure sense of self. That's worth more than any SELF or SHAPE magazine could ever offer.

Thirdly, the only way to get stronger is by progressively increased resistance or demand. When you lift tiny pink dumbbells, swing around child-sized kettlebells or spend hours taking zumba, you don't progressively increase resistance or the demand placed on the body. You waste time, and we all know time is at a premium. When you lift weights that challenge you, and gradually increase that load, you get stronger. Getting stronger is the key to a better body. AGAIN: More lean mass=increased metabolism. Increased metabolism+proper nutrition=less body fat.

To add to this point, why would you ever lift a 5 pound dumbbell? What good could that possibly do for you? Think about it, when have you ever needed help lifting something 5 pounds or less? My four year old son weighs 40 pounds! How am I supposed to lift him comfortably and safely by training with little to no resistance? How can I insure I won't injure my back moving heavy furniture if I can't even deadlift my body weight? Listen, ladies, it's not your fault. The media has lied to you. They've told you that you need only lift soup cans or wiggle your hips around to get the body you have always desired-both inside and out. They've encouraged you to walk and "spin" as a means for burning body fat and to do Pilates to "lengthen" your muscles. They lied. They will always lie, because it's what people need to do to make money. People with no integrity, or people who simply don't know better. So, of course, it's not your fault-you were deceptively misinformed. But, you have an opportunity now to see the light. Please don't let me rant in vain! :-)

Lastly and possibly most importantly, gaining physical strength directly translates to gaining mental and emotional strength, confidence and self esteem. You don't need to be a card carrying psychologist to surmise that women could use a little more self worth and security, and a lot more positivity when it comes to our body image. And strong feels good.

For the sake of females world wide, put down the tiny dumbbells, step away from the SHAPE magazine, and pick up something that you can't lift more than 10 times with perfect form. Pick up a copy of "Core Performance Women" by Mark Verstegen, or "The Female Body Breakthrough" by Rachel Cosgrove. Even better yet, look up your local RKC (Russian Kettlebell Certified Instructor), and find out what you're really capable of. Because you're stronger than you think, and your lean, athletic body is waiting to meet you.

Don't believe me? The following ladies are all proud members of the RKC instructor cadre. Notice what we all have in common? Bangin' bodies. Know what we do? Lift heavy stuff. And most of us are moms. 'Nuff said.

Myself and my friend and long time client, Jamie

Yoana Snideman, RKC TL of Revolution Fitness

Karen Smith, RKC II of Kettlebell Elite

Betsy Collie, RKC TL of Rapid Results Fitness

Delaine Ross, RKC TL of Gym Condition

Lauren Brooks, RKC TL of On the Edge Fitness

Coconut Curry Shrimp (or chicken!)

2010-11-15T19:15:00.000-08:00

As I sadly scooped out my last spoonful of Artisana Coconut Butter tonight, I realized I haven't posted a recipe in quite some time. I have made this dish several times (enough to use up the whole jar!) and I figured it was time to share the deliciousness that is Coconut Curry Shrimp. Coconut is bursting at the seams with health benefits and general awesomeness. I recommend adding it to your diet if you haven't already.

I have made this recipe with both shrimp and chicken. If I use chicken, I actually cook it to almost done, then shred it and simmer it in the sauce. I have also substituted sugar snap peas for broccoli-it's all fantastic. This is just a template, use whatever you have on hand to make it work. The only mandatory ingredient is coconut butter!

Coconut Curry Shrimp

Coconut Curry Chicken

Ingredients:

Raw organic coconut butter

Light coconut milk or organic chicken broth

Steamed broccoli florets (I prefer small pieces)
Shredded carrots

Red or vidalia onion

Baby bella mushrooms

Garlic salt or fresh garlic and sea salt

Curry powder

Crushed red pepper or minced fresh jalapeno

Shrimp (cooked or uncooked) or chicken-or really any protein source for that matter

Directions:

1-Depending on your protein choice, you may need to cook separately and set aside. I suggest cooking to almost done, and then simmering in the sauce.

2-Caramelize the onions: Slice very thinly and add to a lightly greased pan set on high. After stirring for one minute, reduce heat to low and cook for 15 minutes while you prepare the rest of the food.

3-In a separate pan, brown the mushrooms. Don't crowd them or they won't brown! Instead they will get soggy.

4-Set aside mushrooms, onions, meat and add a Tablespoon of coconut butter to a sauce pan on medium-high heat.

5. Add a 1/4 cup coconut milk (or a 1/2 cup broth), as well as garlic salt, pinch of curry and red peppers. Stir, and bring to a low boil, the reduce heat to low-medium. Add the rest of the ingredients, and stir to coat. If you want your sauce thinner, add more liquid. If you want it thicker, keep the heat higher to thicken.

6. Eat and Be Happy :).

Jack of All Trades, Master of None

2010-11-04T10:14:00.000-07:00

I recently had a conversation with a really nice gentleman inquiring about our OPTI programs, and whether or not to join our group kettlebell class or to perhaps come on to my private schedule. I explained to him that my group program is regimented, but flexible. We have several class times and memberships to choose from. And although I strive to teach and instill the most current and reliable concepts of fitness, strength and conditioning to my students-the commitment level is moderate and most students do some other form of exercise on their own outside of class. It is my hope that they will take the concepts I teach them and apply them to their other fitness endeavors, but that's another post altogether.

I went on to contrast the group program with my private training. See, I am at a place as a coach and a performance training specialist, where I can be particular about who I bring on to my private schedule. The OPTI program requires a high level of time and financial commitments. The mentality we strive to nurture is one of a committed, dedicated, disciplined athlete. You put your body in our hands, and we take care of you. So if either myself, or the prospective client feel that we are not a good fit, in the sense that they are not willing to completely commit to our system, I am more than happy to refer them to a qualified colleague. At OPTI, though, we do not tolerate random variety. We do not tolerate non compliance, and we do not take well to the "Jack of All Trades."

This may come off as harsh to some, but let me tell you why we are so firm in our values: We are committed to nurturing the best possible athletes out of even the most non-athletic client. We are dedicated to making you ELITE, because we will not settle for mediocre. We honestly believe that a program with a methodology and execution such as ours is the very best way to develop this. If we allow our clients to train with us, then go out and attend the local Boot Camp, do some P90x videos, or worse yet-arbitrarily lift weights on their own, they will very likely counteract all of the effort they put in while training with us. Simply put, we correct movement patterns, maintain correct movement patterns, and put a whole lot of strength, power and conditioning on top of those pretty patterns. We do not require variety, we require consistency, hard work and mastery. It takes 10,000 hours of practice to truly master something. How will you ever achieve mastery if you constantly and randomly vary your exercise program?

Now I am not saying that we should do the same training program over and over again for years and never change a thing. That would be foolish. You wouldn't come close to achieving your goals, and most likely you would burn out and quit. Change is good. Random variety-not so much. Programs should be periodized, and load and volume should change on a consistent (but regimented) basis. Programs should be centered around current goals and needs, and those things can change as well. You may decide to do a upper/lower split for 12 weeks instead a of a 3 day full body program. You may choose to focus more on developing single leg strength, or perhaps you are training for something, such as the RKC or a figure competition. In that case of course, training modifications should be made. But certain things will never change.

You should always prepare your body for training with soft tissue, mobilization and activation. You should always seek to correct movement patterns, and lift with proper technique and adherence to body mechanics. You should always balance out your pushing and pulling exercises. You should never over train, or train negligently and without purpose. You should always do interval training. Get the idea? These are not fads, or a compilation of random fitness ingredients. These are solid concepts.

Variety may be the spice of life, but it's certainly not the secret to developing a better body. So why is it that we constantly hear that we need to "vary" our exercise, "mix it up" and create "muscle confusion"? I don't know about you, but I don't want my muscles to be confused. I want them to know exactly what to do, when to do it, and how to do it right.

Just Say NO

to muscle confusion!!

Personally, I am not a fan of being mediocre. Everything I do, I do to the absolute best of my ability. I strive to have the best moving, most mobile, strongest and most powerful body I can possibly have. But I would not be able to achieve that without a clear and concise plan. I would not have achieved all of the amazing (to me, anyway) goals that I have achieved in the last 3 years had I been doing a little of this, a little of that. I would be lost, as I once was prior to learning of Gray Cook, Mark Verstegen, Mike Boyle and of course-the RKC.

Please realize however, that I am not saying they must only move a muscle while in the confines of my facility. There is nothing wrong with doing other things you like, as long as it's within the realm of proper human movement, and properly programmed. In fact, several of my clients and students are competitive and recreational athletes, competing in 5k's-marathons, martial arts, rowing, basketball, football and even whiffle ball!!! Their adherence to the program enhances their sport skill and injury reduction potential. The problem comes in when they "decide" to take a boot camp, or "lift some weights" casually. Here's the thing folks-I am the professional. Not you. You pay me to tell you what's best for you. Do you go to the salon and then proceed to cut your own hair? Do you hire a housekeeper, and then have them sit and watch while you scrub the toilets? I didn't think so.

So my group kettlebell clients may do a lot of activity outside of class, and that's okay. It's mostly okay because there's not much I can do about it, except gradually brainwash them ;). I hope that they will commit completely to the system, cut out all the "variety" and stick to a consistent, regimented, purposeful routine. The more they come, the more they see the light, and spread that light into their other fitness endeavors. The more consistent they are, the better results they see. And it's these results that eventually get them thinking, "Hey, this stuff really works! Why am I wasting my life away on the elliptical machine when I can just go to kettlebell class?".

Jack of all trades, master of none. Does that sound like you? If so, sit down and make a clear list of your goals. Then, hopefully with the help of a qualified coach, design a plan of action to achieve those goals in a purposeful manner. Train with purpose and intention. A little of this, a little of that isn't going to cut it. Become the master of your own body by just saying "no" to random variety.

Just Do It

2010-10-23T17:41:00.000-07:00

Nike really hit it out of the park with the "Just do it" slogan, didn't they? I find myself saying or thinking it, or some variation of it, several times per day. If you pay attention, you might just realize you dole out quite a few "just do it's" as well. I say it to myself, my clients, even my kid. I say it because I'm afraid, or apprehensive or sometimes just plain lazy. I say it because my clients complain and I want them to shut up and lift, or just push a little harder. I had to really give myself some tough "just do it" love the other day, and I'm proud to say it worked. I just did it, and I was happier for it in the end.

It was about a week ago. I was having a so-so day. I was a little tired, pressed for time between clients, and just generally mentally preoccupied. But, my training session was a priority, as it always is, and it needed to get done. It's tough when you don't have a coach of your own to push you and motivate you during times like these. All I wanted to do was quit and I had to dig pretty deep for some intrinsic motivation.

I had no legitimate reason for skipping a workout. I was healthy, rested, not in pain and although slightly rushed, I had the time to complete the tasks I had planned for. Yet somehow I still kept looking for a reason to quit. Even 3/4 of the way through, when it was time to do my conditioning work (which happened to be a medicine ball/airdyne/agility ladder metabolic circuit with a 30/30 work to rest ratio), I contemplated skipping it. I had already warmed up and done core stability, corrective and activation work, completed all my lifts, power work and plyometrics and yet somehow I was almost able to talk myself out of the very last part!

In my head was a constant back and forth dialogue. "Well, I don't really need to do the conditioning, it's not that big of a deal. Buuuut, if I skip it, next week will be even harder and less enjoyable. Although, I have already done 2 conditioning sessions this week and I did all my important lifts, what's the big deal if I miss one conditioning session? Really though, if I want to be elite instead of just average, shouldn't I do more than just the bare minimum?"

This went on for about 10-15 minutes, which, when your pressed for time is not a luxury you can afford! I was irritated with myself because I never make excuses. I never skip workouts and I never try to talk myself out of the things I KNOW I should do. But for some reason, this particular day was different. I think I was feeling a bit blue and just a little lame to be perfectly honest. My excuses were stupid, and I knew it. In the end, it was the thought of how I would feel if I didn't just do it, that motivated me to get it done. I knew that if I skipped it, I would regret it later. I knew that once I began, I would kill it, and I would subsequently feel amazing.

So ultimately, I JUST DID IT. I reluctantly strapped on my heart rate monitor, set up my stations, set the clock and went to town. It was awesome. I walked out of the gym that night feeling fantastic and without a shred of regret. This is what sets apart the elite from the average, the disciplined from the undisciplined, the fit from the out of shape. The former just do it, and the latter just give up.

Don't be lame. JUST DO IT.

The trouble with being a female coach...

2010-09-22T11:21:00.001-07:00

Well, the trouble is-I'm a female. I'm a female who takes strength and conditioning crazy seriously. I'm a female actively pursuing a rich education in exercise. I'm a female striving to start a small business as a performance training specialist. I'm a female coach in a sea of male coaches and I am often doubted.

I believe this doubt to be a result of several factors:

1. I'm a girl.

2. I'm young compared to most in the field.

3. I'm pint sized.

If I'm lucky enough to catch someone's attention long enough to watch me train or coach, I can usually eliminate that doubt. The tricky part is getting people to take me seriously in the first place.

It is so much harder for a female in the field of S&C than it is for a male. Sure, female coaching presence has come an incredibly long way, but the balance is still very out of whack. At the Providence Perform Better Functional Training Summit this June, Thomas Meyers (a very well respected therapist and author of Anatomy Trains) pointed out the unfortunate fact that there was only ONE female speaker at the entire conference. Sue Falsone is an incredible physical therapist and a brilliant woman who also happens to be the first female physical therapist in Major League Baseball (Go Dodgers!). But she shouldn't be the only one on the docket.

It should be noted that it's not as if a ton of women were turned away-there just weren't a lot to choose from. We are outnumbered. Furthermore, those of us who actually take fitness SERIOUSLY (meaning we do not promote Zumba, tiny pink dumbbells, step aerobics and the latest fads) are drastically outnumbered and under represented. Some might say there are just not enough women interested in this field, or in the pursuit of being a top level coach. But why not? What is it that discourages us from going after it? Is it the same stereotypical, archaic beliefs that keep us from training hard and heavy for fear of "bulking up"? Or are we simply discouraged by not being taken seriously as female coaches?

Personally, I can say that I have become a bit timid to express my authority and expertise in specific situations with professionals and clients alike because of the fear that I will be trampled upon. I have allowed myself to be treated poorly and to be undervalued because of the distinct feeling that no one listens to me. I feel like screaming, "HEY! Just because I'm tiny with girl parts doesn't mean I don't know what I'm talking about!!!"

Whatever the reason, we deserve an arena to prove our worth as female coaches. We are strong, intelligent, capable and talented. We can coach as well as any man, with a different perspective and a sensitivity that is only matched by our education and professionalism.

We effing rock. So why aren't we telling the world?

A few weeks ago in Boston, I visited Mike Boyle Strength and Conditioning and had the distinct pleasure of meeting a rather exceptional female coach. Nicole Rodriguez is the Director of Sports Performance at MBSC, and she is a force. I watched her coach youth athletes, adult groups and interns and I was seriously impressed. She has a way about her that commands respect. Her demeanor and professionalism, combined with her energy and obvious expertise make her a coach to pay attention to. She owned the floor, while making her athletes instantly better with her precise instruction. Her cues were both stern yet encouraging, detailed yet brief, and broad yet individualized.

I was really blown away. Meeting Nicole gave me confidence that had been slowly disintegrating. She made me realize that being a girl does not mean coaching like a girl. She made me proud to be a serious female coach.

So what's the trouble with being a female coach? The trouble is, we need more confidence. We need to believe in ourselves, our abilities and our right to a place at the top. Once we believe, everyone else will follow suit. If you don't take yourself seriously, who else will? If you doubt yourself, how can you expect anyone else to do otherwise? There is no reason to be considered less capable or less professional simply because we are women-but it begins with us. We can accept that it's harder to be a serious female in this industry, or we can fight it.

Ladies-coaches, trainers, athletes, and fitness enthusiasts alike-believe in yourself. Believe that you are a force; that you possess a knowledge, drive, motivation and expertise that transcends gender. Be confident in your role, and that confidence will command respect.

So I'm a 123 pound, 28 year old girl. So what? I'm well educated with 10 years training experience. I speak 3 languages and I served in the military. I have several certifications, including the Functional Movement Screen and a Level II Russian Kettlebell Instructor (the ONLY female in Maryland!). I attend (and instruct) several seminars and workshops per year to continue my education. I read, write and breathe fitness and I can dead lift twice my bodyweight. I produce confident, fit, motivated athletes because I care enough to work hard at this wonderful opportunity I have been given to CHANGE LIVES.

Female has nothing to do with it.

Networking

2010-09-08T04:35:00.000-07:00

Tomorrow morning at 0700, Joe and I are headed off to Boston to visit Mike Boyle Strength and Conditioning in Woburn, Mass. Mike has long been a mentor of ours and is widely recognized as one of the foremost experts in our industry. He has also been incredibly kind and welcoming to us so we are incredibly excited to have the chance to view his facility and watch his programs in action.

Joe has made plans to train and socialize with some of the MBSC and local coaches we have met through various events. (I'll be spending half the trip with my girlfriend who is getting married next month!). We find this interaction to be an integral part of our job as coaches and small business owners/operators. It's simply impossible to operate within your own bubble and truly find success.

Personally, I know a lot of coaches in our area and elsewhere who do not take the time to network and get to know other professionals. This is a huge mistake-in any industry. Networking allows you so many opportunities that would not have otherwise been available to you.

Example: In 2009, at the Perform Better Functional Training Summit in Providence that we attend yearly, Joe and I were with a colleague at the friday night social. Joe had been writing some really rich information on the strengthcoach.com forum and had received some kudos and a recommendation to write articles from Mike Boyle himself. Well, in all the years Joe has been following Mike's work (and even partly developing our business model according to Mike's) he had never personally interacted with him. Being the fearless female that I am, I approached him and introduced myself, saying that I was Joe's girlfriend and he was very interested in meeting Joe. He spent the next half hour or so having a beer and talking shop with us.

This may not seem like such a big deal to some of you, but since that meeting, a lot of things have developed for OPTI. Mike became a fan of our OPTI facebook page, which in turn created tons more fans. We now have 500 fans. 500 is a lot for a small, little known business with 2 coaches! The following year at the summit, we attended the strengthcoach.com after party, and met and socialized with other prominent, up and coming coaches from around the country (and even Canada!). We sat at the bar, talking with Mike Boyle and Brett Jones, and made good friends with coaches like Brett Contreras and Dan Gableman. Because of those interactions, we have been recognized and continue to gain some skin in the game. Before meeting Mike Boyle in 2009, we were just a couple of hard working, unknown coaches. Now, due to networking, we are flying up to boston to visit MBSC, which was rated #1 on the Men's Health Top Ten Gyms in America list!

Joe and his colleague had been attending the PB summit for some years before I joined them on the annual trip in 2008. In all those years they had attended, gained valuable information, and returned home uneventfully. That year, when the networking began, everything changed. Our Providence trips will never be the same. We have coaches who we are proud to called friends, and our business has benefited in both tangible and intangible ways-all due to networking.

Regardless of your profession, networking is imperative to your success. Building relationships within your field will serve you personally and professionally in a number of ways. Although you may be apprehensive or anxious, fear of the unknown will only serve your stagnancy. If you love what you do, and believe you are good at what you do, allow that confidence to dictate your networking endeavors. You owe it to yourself and your imminent success to get out there and make some contacts.

No one will ever know how good you are if you keep it to yourself.