Source http://evolutiontucson.com/why-women-should-strength-train/
I’ve always been a relatively active person. I danced (ballet and modern) from 8 to 20, starting practicing yoga in 2006 (starting teaching yoga in 2014) and generally enjoy running around and climbing trees and jumping off rocks. I am not someone who grew up in a gym. In fact, I didn’t go into a ‘regular’ gym until I was 25 or so.
I first started strength training when I was working at a little boutique gym downtown. They had Yoga and Indoor Cycling classes and soon introduced Kettlebell and Bootcamp classes into the mix. This was my first experience with swinging a kettlebell and trying stuff like flipping tires and doing pullups. My time there was an amazing opportunity to see what my body could do in a way that I hadn’t experienced through yoga or dance.
A couple years later I started working at Evolution Fitness. I kept working with kettlebells, earned my StrongFirst cert, and started learning more about Powerlifting. Both Kettlebells and Powerlifting have changed me inside and out. Moving heavy (for me) weights makes me feel like nothing else. I’m not going to be setting any Power…
When “Just Love Your Body” Is Stupid Advice
Source http://www.niashanks.com/love-your-body-stupid-advice/
When it doesn’t work is the short answer, but there’s more to it.
You should move your body frequently (preferably including strength training as part of this regimen) and eat well because you love your body, not because you hate it.
“Work out because you love your body, not because you hate it,” is a powerful motto every woman should declare with force. I don’t know who said it first, but I credit Molly Galbraith with popularizing it. I’ve witnessed the profound effect it has on women, and experienced it personally. Loving your body and choosing to become the best version of yourself instead of constantly finding something to “fix” about your body is empowering, and provides freedom from self-hatred.
But, sometimes, “just love your body” is stupid advice, and I’ve realized that recently.
More specifically, work out because you love your body and not because you hate it should be considered an achievable goal, not something to add to today’s to-do list that you can check off with ease. It’s a tedious process for many, not a simple mindset change.
This is why I’m a fanati…
Source http://www.niashanks.com/love-your-body-stupid-advice/
When it doesn’t work is the short answer, but there’s more to it.
You should move your body frequently (preferably including strength training as part of this regimen) and eat well because you love your body, not because you hate it.
“Work out because you love your body, not because you hate it,” is a powerful motto every woman should declare with force. I don’t know who said it first, but I credit Molly Galbraith with popularizing it. I’ve witnessed the profound effect it has on women, and experienced it personally. Loving your body and choosing to become the best version of yourself instead of constantly finding something to “fix” about your body is empowering, and provides freedom from self-hatred.
But, sometimes, “just love your body” is stupid advice, and I’ve realized that recently.
More specifically, work out because you love your body and not because you hate it should be considered an achievable goal, not something to add to today’s to-do list that you can check off with ease. It’s a tedious process for many, not a simple mindset change.
This is why I’m a fanati…
Apples & Honey Kale Salad with Black Pepper Toasted Walnuts
Source http://www.sonima.com/food/apples-and-honey-salad/
Source http://www.sonima.com/food/apples-and-honey-salad/
6 Smart Ways to Avoid Genetically Modified Foods
Source http://www.sonima.com/yoga/genetically-modified-foods/
On July 29th 2016, President Obama signed bill 746 into law requiring that all genetically modified ingredients be labeled on food packaging. This act, (also known as the DARK Act, nicknamed after the phrase Denying Americans the Right to Know) has been criticized for being a disguised means of favoring the interests of agribusiness over consumer information and product transparency. On paper, the act states that it aims to “establish a national mandatory bioengineered food disclosure standard with respect to any bioengineered food and any food that may be bioengineered.” In practice, however, this law will make it much more difficult to obtain information on whether a meal or food product might contain ingredients that are genetically modified. This law also nullifies state-led efforts to more stringently label GMOs, as was the case in Vermont.
Bill 746 tightly regulates the definition of what constitutes a bioengineered food. For example, foods derived from animals fed GMO crops would be exempt from this labeling requirement. Moreover, it may be difficult to label bioengineered animals if they do make it to market, as the methods used to engineer them may fall outside of the scope of the current GMO definition (as of now, salmon is the only genetically modified meat approved for sale, although it has not made it to m…
Source http://www.sonima.com/yoga/genetically-modified-foods/
On July 29th 2016, President Obama signed bill 746 into law requiring that all genetically modified ingredients be labeled on food packaging. This act, (also known as the DARK Act, nicknamed after the phrase Denying Americans the Right to Know) has been criticized for being a disguised means of favoring the interests of agribusiness over consumer information and product transparency. On paper, the act states that it aims to “establish a national mandatory bioengineered food disclosure standard with respect to any bioengineered food and any food that may be bioengineered.” In practice, however, this law will make it much more difficult to obtain information on whether a meal or food product might contain ingredients that are genetically modified. This law also nullifies state-led efforts to more stringently label GMOs, as was the case in Vermont.
Bill 746 tightly regulates the definition of what constitutes a bioengineered food. For example, foods derived from animals fed GMO crops would be exempt from this labeling requirement. Moreover, it may be difficult to label bioengineered animals if they do make it to market, as the methods used to engineer them may fall outside of the scope of the current GMO definition (as of now, salmon is the only genetically modified meat approved for sale, although it has not made it to m…
14 Unconventional Tips to Achieve Your Goals
Source http://www.niashanks.com/unconventional-tips-achieve-goals/
This isn’t the typical “just believe in yourself, sweetie-pie, and don’t ever give up!” comforting nonsense regurgitated in self-help books. Some of this information is challenging to practice, and some of it may piss you off. But it works, and that’s all that matters.
What separates people who achieve results from those who want them, but never attain them? How do some people appear to effortlessly lose fat, get strong, or maintain a fit, healthy body with ease? How do some people transform their lives while others stand in awe of the seemingly radical transformation?
From transforming your body to revamping your life, here are some observations I’ve plucked from my experiences and from analyzing successful people. These tips can apply to anything: building a healthy, fit body, improving a relationship, learning a new skill, getting out of debt. Success leaves clues, and these are a few.
1. Put in the work, even when you don’t feel like it.
If there was one crucial factor that separates those who achieve results from those who don’t, it’s this one, so pay attention.
The effectiveness of consistency cannot be denied, nor can it be faked. Doing the same things over…
Source http://www.niashanks.com/unconventional-tips-achieve-goals/
This isn’t the typical “just believe in yourself, sweetie-pie, and don’t ever give up!” comforting nonsense regurgitated in self-help books. Some of this information is challenging to practice, and some of it may piss you off. But it works, and that’s all that matters.
What separates people who achieve results from those who want them, but never attain them? How do some people appear to effortlessly lose fat, get strong, or maintain a fit, healthy body with ease? How do some people transform their lives while others stand in awe of the seemingly radical transformation?
From transforming your body to revamping your life, here are some observations I’ve plucked from my experiences and from analyzing successful people. These tips can apply to anything: building a healthy, fit body, improving a relationship, learning a new skill, getting out of debt. Success leaves clues, and these are a few.
1. Put in the work, even when you don’t feel like it.
If there was one crucial factor that separates those who achieve results from those who don’t, it’s this one, so pay attention.
The effectiveness of consistency cannot be denied, nor can it be faked. Doing the same things over…
Sit Less, Stand More
Source http://refineryfitnesspdx.com/sit-less-stand-more/
Recently, I attended a Continuing Education Class on reducing chronic inflammation in the body through nutrition. The speaker was Dr. Michael Lara, a doctor who specializes in the treatment of mood, anxiety and memory disorders through an integrative approach to health. Dr. Lara combines traditional psychiatric approaches with innovative, evidence-based strategies that include nutrition and exercise prescriptions.
He was a wealth of information about the causes of chronic inflammation in the body and the significant damage it can cause if left untreated. Even with all the very clinical and evidence based information he provided in this class, I thought his most profound statement had to do with the language he uses with his patients. He said that instead of talking to his patients about exercising more, he asks them to think about sitting less. I love this idea because for many, the idea of exercise seems like a daunting task but most everyone can think about sitting less. (He said even people who cannot physically stand can think about moving any part of their bodies they can.) The trick is to avoid staying stationary for long periods of time.
Research is beginning to show that even people who have a regular exercise routine in their life but spend the rest of their days sitting, are more likely to suffer heart disease, diabetes, cancer and premature death. Moving around activates…
Source http://refineryfitnesspdx.com/sit-less-stand-more/
Recently, I attended a Continuing Education Class on reducing chronic inflammation in the body through nutrition. The speaker was Dr. Michael Lara, a doctor who specializes in the treatment of mood, anxiety and memory disorders through an integrative approach to health. Dr. Lara combines traditional psychiatric approaches with innovative, evidence-based strategies that include nutrition and exercise prescriptions.
He was a wealth of information about the causes of chronic inflammation in the body and the significant damage it can cause if left untreated. Even with all the very clinical and evidence based information he provided in this class, I thought his most profound statement had to do with the language he uses with his patients. He said that instead of talking to his patients about exercising more, he asks them to think about sitting less. I love this idea because for many, the idea of exercise seems like a daunting task but most everyone can think about sitting less. (He said even people who cannot physically stand can think about moving any part of their bodies they can.) The trick is to avoid staying stationary for long periods of time.
Research is beginning to show that even people who have a regular exercise routine in their life but spend the rest of their days sitting, are more likely to suffer heart disease, diabetes, cancer and premature death. Moving around activates…
Not Doing All the Things We Want to Do
Source http://zenhabits.net/optimism/
By Leo Babauta
I think we’ve all been there: we’ve signed up for the gym, signed up for a class, bought an ebook … and then not used it.
We’ve had hopes of learning to draw, to program, to play a musical instrument … and then promptly failed to do so.
We’ve had the best intentions for a project (maybe starting a blog or writing a book). We’ve had the best intentions for our day, to be productive and kick some butt.
And then our plans fall apart. We fail to live up to our hopes.
Why is this? What’s wrong with us?
In my experience, there are a few key obstacles:
- We are overly optimistic. We think we’re going to be able to do about 2-5 times what we can actually do. We only have so much capacity, only so much energy, only so much time in the day. But we are not very good at estimating any of those, and we also think the things we want to do are going to take way less time than they’ll actually take. Optimism beats us every time.
- We don’t account for the little things. This goes hand-in-hand with the optimism, but when we’re thinking about our plans, we don’t think about all the tiny things, like maintenance tasks, that need to be done in order to accomplish our plans … or even just to live. We don’t think about showering, brushing our teeth, getting dressed, cooking, eating, clean…
Source http://zenhabits.net/optimism/
By Leo Babauta
I think we’ve all been there: we’ve signed up for the gym, signed up for a class, bought an ebook … and then not used it.
We’ve had hopes of learning to draw, to program, to play a musical instrument … and then promptly failed to do so.
We’ve had the best intentions for a project (maybe starting a blog or writing a book). We’ve had the best intentions for our day, to be productive and kick some butt.
And then our plans fall apart. We fail to live up to our hopes.
Why is this? What’s wrong with us?
In my experience, there are a few key obstacles:
- We are overly optimistic. We think we’re going to be able to do about 2-5 times what we can actually do. We only have so much capacity, only so much energy, only so much time in the day. But we are not very good at estimating any of those, and we also think the things we want to do are going to take way less time than they’ll actually take. Optimism beats us every time.
- We don’t account for the little things. This goes hand-in-hand with the optimism, but when we’re thinking about our plans, we don’t think about all the tiny things, like maintenance tasks, that need to be done in order to accomplish our plans … or even just to live. We don’t think about showering, brushing our teeth, getting dressed, cooking, eating, clean…
Get out of your Comfort Zone!
Source http://nextlevelfitness.com/get-out-of-your-comfort-zone/
The weekend before last some friends and I participated in the Navy SEAL extreme challenge, located in Cosby, TN. Despite loving the outdoors and sports in general, this was my first “adventure race.” Adventure races have become popular in the last several years, and there are plenty to choose from. However, this one is rated the hardest 5K in the southeast. Inclines that you have to use climbing techniques to get through, declines so steep and slippery that you need to slide down, walking across logs, crawling under lines, wading through icy cold water, scaling climbing walls, etc.
It was FUN!
Why am I telling you this? To brag? Heck no – I didn’t win the race; I just finished it. But I have to tell you that it was an extremely rewarding experience that came with a great sense of accomplishment. When was the last time that you got out of your comfort zone and challenged yourself with something like that? For some of you, it was today. For others….well, you might have to think a while.
So get off your butt and live! Sign up for an adventure race, try a new sport, book some tickets to New Zealand, whatever. Is it possible you may get hurt? Yep. Are you going to look back one day and wish you had stayed home? Probably not.
Please lea…
Source http://nextlevelfitness.com/get-out-of-your-comfort-zone/
The weekend before last some friends and I participated in the Navy SEAL extreme challenge, located in Cosby, TN. Despite loving the outdoors and sports in general, this was my first “adventure race.” Adventure races have become popular in the last several years, and there are plenty to choose from. However, this one is rated the hardest 5K in the southeast. Inclines that you have to use climbing techniques to get through, declines so steep and slippery that you need to slide down, walking across logs, crawling under lines, wading through icy cold water, scaling climbing walls, etc.
It was FUN!
Why am I telling you this? To brag? Heck no – I didn’t win the race; I just finished it. But I have to tell you that it was an extremely rewarding experience that came with a great sense of accomplishment. When was the last time that you got out of your comfort zone and challenged yourself with something like that? For some of you, it was today. For others….well, you might have to think a while.
So get off your butt and live! Sign up for an adventure race, try a new sport, book some tickets to New Zealand, whatever. Is it possible you may get hurt? Yep. Are you going to look back one day and wish you had stayed home? Probably not.
Please lea…
Personal Trainer Advice: How to prevent “GERD” and the more serious health problems that may spring from it.
Sixty percent of the adult population will experience some form of it within a 12 month period… And 20 to 30 percent will have weekly symptoms according to a
2008 Statistical Brief by The Healthcare Cost and Utilization Project.
It’s called gastroesophageal reflux disease or GERD for short. But it’s more commonly known as heartburn – even though heartburn is actually a symptom of GERD. Other symptoms include a dry cough, having trouble swallowing and asthmatic-related problems.
It results when the muscles at the entrance of the stomach are relaxed allowing a back flow of food, stomach acid and digestive enzymes to flow up your esophagus.
And while heartburn is unpleasant, the more pressing reason to avoid GERD is that it can lead to more serious health problems such as asthma, pulmonary fibrosis and even esophageal cancer.
Here are some tips on how you can reduce your chances of experiencing GERD and what you should do if you suffer GERD-like symptons.
First off, avoid fatty foods. They tend to relax the stomach muscle entrance area. Foods like chicken wings, french fries, deep dish pizza, donuts, brownies, chocolate, mint, potato chips, creamy salad dressings and so on should not be on your menu. Also say “no thank you” to fried foods. And if you experience GERD-like symptoms, avoid spicy foods.
Stay away from acidic type foods like citrus fruits (especially oranges, gr…
Sixty percent of the adult population will experience some form of it within a 12 month period… And 20 to 30 percent will have weekly symptoms according to a
2008 Statistical Brief by The Healthcare Cost and Utilization Project.
It’s called gastroesophageal reflux disease or GERD for short. But it’s more commonly known as heartburn – even though heartburn is actually a symptom of GERD. Other symptoms include a dry cough, having trouble swallowing and asthmatic-related problems.
It results when the muscles at the entrance of the stomach are relaxed allowing a back flow of food, stomach acid and digestive enzymes to flow up your esophagus.
And while heartburn is unpleasant, the more pressing reason to avoid GERD is that it can lead to more serious health problems such as asthma, pulmonary fibrosis and even esophageal cancer.
Here are some tips on how you can reduce your chances of experiencing GERD and what you should do if you suffer GERD-like symptons.
First off, avoid fatty foods. They tend to relax the stomach muscle entrance area. Foods like chicken wings, french fries, deep dish pizza, donuts, brownies, chocolate, mint, potato chips, creamy salad dressings and so on should not be on your menu. Also say “no thank you” to fried foods. And if you experience GERD-like symptoms, avoid spicy foods.
Stay away from acidic type foods like citrus fruits (especially oranges, gr…
