Lazy or differently motivated?:: My issue with a popular motivational image

I've seen several versions of this photo floating around on my social media recently. Over the past few weeks, it has popped up on my Facebook feed, Instagram feed, and on the "photos you may like" area on my Instagram.

I take issue with this sentiment. I get that it is meant to be used as a form of motivation; but I find it to be rude, exclusive, and generally wrong. To top it off, 5 out of the 6 photos I've seen (all have slightly different images with the same quote) have a little Crossfit logo on it somewhere. Just another reason why I don't think Crossfit is for me.

I've read up on it a fair bit, and think that it could potentially be an ok way of exercising- depending heavily on your physical ability. It has taken a lot of flack over the past year or two; some of it warranted, and some not. I've read horror stories about injuries that shouldn't have happened because the "trainer" didn't know what he/she was talking about and pushed an individual too far beyond their physical capabilities. No bueno. However, I do know that there is now a more rigorous educational program for Crossfit trainers and the National Academy of Sports Medicine (NASM)- a leader in the personal training education/certification field- has added a Crossfit option to their program list. Great steps in the right direction. I totally agree that exercise programs that offer a sense of community foster a much higher success rate than comparable solo programs. And it can be a great way of making friends.  Also, I have a few exercise science friends (ranging from kinesiology majors all the way up to physical therapists with their PhD) who really enjoy Crossfit. I trust that if health/physiology/body-movement professionals are ok with it, then it must be safe.

So what's my beef?

Crossfit is still in it's fad stage, and seems to perpetuate the thought that "if you're not doing Crossfit, you're exercising wrong." I understand that this is not the mentality of every Crossfitter, and they have the right to be proud of their progress and share it with the world however they like. BUT making me feel bad or lazy because I'm not "dedicated" is a dangerous line to walk.

Yes, there are a lot of Crossfitters that are walking the line between dedication and obsession- and they don't even know it. Let's look at the clinical definition of obsession: "Compulsive preoccupation with an idea or an unwanted feeling or emotion, often accompanied by symptoms of anxiety; or a compulsive, often unreasonable idea or emotion." When it comes to health and weight management, obsession is absolutely something people need to be aware of.

I do agree that, yeah, sometimes people who are lazy or unmotivated will try to chip away at people who have the life/motivation they wish they had-- and maybe "obsessed" is one of the digs they use. In this case, calling someone out on being obsessed, may actually be calling a spade a spade.

Especially when it comes to health-related fads like diets, exercise routines, and supplements; we need to keep an eye out for obsessive behavior. Sometimes, calling someone obsessed is a way of trying to break them down, but sometimes it is pointing out an actual issue that needs to be dealt with.

Let's look at one of the implied messages behind these words: if you're not doing it this way, you must be lazy. Ok, so that might be a little dramatic. Especially with the versions of this photo with the Crossfit logo, it makes me feel like the person posting feels that just because I lack the obvious motivation that Crossfitters have tapped into, then I must be lazy. I understand that is not likely how it was meant to be interpreted, but that was the first though that came to mind the first time I saw the image and phrase together.

I can't do high intensity cardio or lift heavy weights. I know my body and know my limits pretty well. With a deviated septum and bursitis-riddled joints, Crossfit will likely never be a good choice for me. I just can't get enough oxygen to my muscles to do that Crossfitters do. It's the same reason I'll probably never be able to run a marathon or be a great swimmer. These factors don't make me lazy. Just because I'm not as motivated, or am motivated differently, and may express some concern with the weirdly long hours someone is putting in at the (any) gym-- doesn't mean that I'm lazy.

I feel like there must be a kinder, more accurate way of calling yourself motivated without (accidentally) calling someone else lazy. It just doesn't feel like a nice thing to say, ya know?

Motivation comes in a lot of forms, and I am not motivated to try Crossfit. If someone were to invite me to a free "bring a non-believer to Crossfit" day- I would LOVE to go and see what it's about- but I am not about to hunt it down and join a gym.

What experiences have you had with Crossfit?
What am I misunderstanding here? Is there any information about Crossfit that I have gotten wrong?


(Image source: here)

NNM Day 8 :: Inactivity

BAD
Inactivity is bad, so let's talk about ways to get active without it seeming like a daunting task.

I recognize that activity levels have nothing to do with nutrients in food- but they're definitely related.

There is this cycle that people get stuck in. Thinking that the way to health is only through food is totally misguided. You need both activity and good nutrition. If you consistently choose to watch episodes of Vanderpump Rules (my guilty pleasure) instead of walking your dog, or going to the gym, or getting your step-count above 10,000 (obsessed with my FitBit)-- then you need to reassess your priorities. If you put off being active, then your inactivity becomes a habit... and the calories you eat aren't burned properly... and then they're stored. You know where calories go to be stored? You guessed it- fat. Fat is literally stored energy (translation = food we've eaten that we haven't been able to burn off).

Let's use abs as an example: You can go to the gym and workout until you pass out-- and have a strong core-- but you're not getting the chiseled look that you thought you would. Its because you're eating too much and more likely, not eating right. Those 6-pack abs ARE there... they're just hidden under a layer of.... "protection."

I have been in this cycle before, too. You can increase your muscles mass and strength by going to the gym, but you need to take a serious look at your energy/calorie sources if you want to see a real difference in your physique.

When professionals tell you to take baby steps, you should be listening. It sounds bass-ackwards (get it? ass-backwards! bah!) but it'll work. Trying to make huge, sweeping changes right from the start is setting you up for both short-term and long-term failure.

Imagine your baby/younger sibling/toddler cousin is just learning to walk... do you expect them to immediately move from crawling to running?! No. That's ridiculous. They start out with small, tentative steps; and then gradually learn how to take bigger, faster steps. Have you ever seen a mother walking hand-in-hand with her small child, and she has clearly forgotten that they are tiny and can't take the same wide strides she can? That is kinda like a lot of the advice that is thrown at people about nutrition and exercise. It's not your fault you can't keep up with mommy, she needs to slow it down and help you succeed by keeping pace with you, her adorable tiny-legged baby.

I'm all about the metaphors today!

Nutrition is your right foot. Activity is your left. You need both to walk. 
(1) Make tiny, sustainable nutrition changes. Cut out a vice (like chips, soda, ice cream, etc...). Pick ONE and say bye-bye for 21 days.
(2) Once you're comfortably into the 21-day vice fast, make a choice to spend 1 or 2 days walking through a park/your neighborhood/on a treadmill. Find somewhere you feel comfortable and just increase your walking.
(3) By now, your 21 days are up... and weird.... you don't even want your vice anymore. Huh. This time, make a trade. Cut out another vice and replace it with something healthy. I love hummus so I swapped veg for pretzels and crackers. Or strawberries for post-dinner cookies. Give it 21.
(4) Add another day to activity plan. Or if your comfortable, grab a couple free weights at Target and do a YouTube follow-along workout. Or try a machine or 2 at the gym.

By this point- if you're 6 weeks in- and taking small steps (and actually taking them seriously), I can almost guarantee that changes are visible. If you're above your ideal weight zone, changes with small tweaks will happen fairly quickly. I was still in my healthy-weight zone but I was right at the top, and it took me 6 weeks to notice.

Once you see those small, but visible results, your confidence is going to skyrocket! Keep with the small changes-- if you try to jump to big changes too quickly, you might scare your self off. But I have complete confidence that anyone can do it!

The way I did it was by cutting out 1 thing every 2 weeks. One cycle I would avoid soda, another ice cream, and another bready treats. I rotated through several of my vices and eventually came to the point where I didn't want them any more. I added smoothies for a nutritional boost, and then started swapping veggies for crackers/chips (not always-- I'm human-- and I cannot eat a sandwich without crunchy-chippy type items). I went from walking on the treadmill to adding the recumbent bike before heading to the treadmill. Eventually, I started doing my own circuit workout (did 1-3 machines for each part of my body every day: legs, back, abs, arms). Now I have dedicated days for legs, arms, core, and maybe throw in 1 circuit day for nostalgia's sake :)

Inactivity is going to be a huge barrier to success. You need to up your activity level if you want to make a difference in your physical self. Start with the "foot" (nutrition or activity) that you're more confident with. If you think you would rather start off with a change in activity before you take the 21-day vice-purge, then by all means- do that! The most important thing is keeping yourself dedicated to the desire to change. It isn't always going to be fun or easy, but it will get easier. There is a serious high attached to realizing that you can walk longer, lift higher, breathe better during exercise. It's weird, but the extra space in the pants pales in comparison to the pride taken in increased physical ability and the energy-boost that comes from getting the right bodily fuel!

Gym Playlist!

I have a gym-specific playlist that I always listen to when I'm working out. I'm always looking for new songs, especially with upbeat tempos or songs I can let my mind wander while listening to.

Since every workout is different, I occasionally skip over certain songs depending on what I'm doing. There are, however, a lot of songs that I will never skip because they're too awesome! Some are new and some are old, but all are epic!

Countdown-style: Top 15 gym-playlist songs I NEVER skip!

(15) Fire- Gavin Degraw
Cool video of intense roller derby chicks.
+"we are the champions /  setting it off again / oh we on fire /we on fire"
+"in this world / he who stops / won't get anything he wants / play like the top one percent / til nothing's left to be spent / we don't care / we won't stop / call your mothers / call the cops"
Playing hard? Giving it all? Um, heck YES!

(14) Dangerous- David Guetta feat. Sam Martin
Good bead, uptempo, great to run to.

(13) Sugar- Karmin
Something super..... I don't know. Its a great song to let my mind wander to.

(12) The Boys- Girls Generation (SNSD)
If you've seen the video, then the motivation to want legs like those girls is enough.
+"wanna know my secrets / but no I'll never tell / 'cause I got the magic touch / and I'm not tryin to fail / that's right / and I  / can't deny / I know I can fly"

(11) Never Gonna Wake Up (mashup)- Rick Astley / Avicii
I love Rick Astley, and paired with Avicii's fun beats AND the random guest cameo in the middle- this song is awesome for cardio time!

(10) Them Girls Be Like - Fifth Harmony
Just a cockybitch-type song.

(9) On a Mission - Katy B
I've loved this song for a while. It's about a girl at a club who just wants to drink and dance. It doesn't hurt that her name is Katy.

(8) Girl in a Country Song- Maddie & Tae
Just hilarious.

(7) Call Your Girlfriend- Robyn
I loved Robyn when she came out with "Show Me Love" in 1997-- and even got the cassette tape for Christmas that year. Loved her already, and let's be serious, we ALL have/had that guy who we were in love with and had a girlfriend. Gets my mind wandering off the knee-pain and on to the "could have been."

(6) GDFR- Flo Rida feat. Sage The Gemini & Lookas

Its goin down fo reallll. This song is like that beefcake over by the free weights = weird motivation to work hard. And it sounds good.

(5) Yellow Flicker Beat- Lorde
Its about hard times and people who were mean to you. Frustration is a great motivation for exercise. AND if you saw her AMA performance, I'm sure you're also wondering how she was able to breathe, sing, and bounce around on stage like that. The lung capacity on that girl must be insane!

(4) Elastic Heart- Sia
I love the video. I wasn't super sure what I was watching the first time I viewed it, but I never interpreted it as inappropriate. I think its a song about inner turmoil and frustration. And just a cool song that I have a hard time not singing along to whenever it comes on.

(3) Carry Out- Timbaland feat. Justin Timberlake
It's a song about hot bodies. Need I say more?

(2) Nobody to Love- Alex Newell
Alex Newell is a force and this song has a great beat. I always get a smile on my face when it comes up in the shuffle.

(1) i- Kendrick Lamar
This takes the top spot because there is a repeating lyric that describes why I work out.
+"the sky can fall down / the wind can cry now / the strong in me / I still smile / and I love myself"


*Phew* that was difficult! 10 ~ 15 are pretty close to joining the "skippable" songs on my playlist, but the top 5 are all pretty equal!


If you have any great songs, let me know!! I need more!

Break it down!

In the interest of being as scientifically correct as possible, I'm going to lay out what I understand about sugar riiiiigh.... here:

*Just a reminder, as of right now, I'm just a hobbyist who does a lot of research.

In a previous post, I said "it metabolizes straight into fat." Its doesn't literally turn straight to fat. There is a complex process the body goes through to break down sugar. 

Come on, its good for you!
No. You derive no real nutritional value from sugar- no vitamins, no nutrients. Yes, it offers glucose, but you can get that elsewhere.

How does it work? Break it down for me. (pun intended)
Sugar, aka sucrose, is made up of 2 molecules: glucose (appx. 80% of the glucose is used as fuel by the body, appx 20% heads to the liver) and fructose (can only be metabolized in the liver). The fructose effectively turns into fat.

But aren't there natural forms of sugar, too?
Yes there are! Sucrose, fructose, and/or glucose can be in fruits. You'll notice that it seems the same as table sugar, BUT the difference is usually the absorption rate (Hey, thanks a mil, fiber!!) As I understand it, the comparatively complex nature of the fruit, means that it metabolizes slower, thus curbing the impact on blood sugar levels. AND you get vitamins and nutrients and antioxidants and deliciousness from fruit!

Back up. You said +/-20% of the glucose goes to the liver. Is that turned into fat?
Ok, this is where I start to get a little confused. I know there is this thing called glycogen, so I did what any reasonable adult would do: I Googled "glycogen" and "kids" to find a suitably dumed-down definition. Here we go: That extra 20% heads to the liver to be put into storage. The body is basically like "We have all we need for the moment, the rest of you hit the waiting room and we'll get to you as soon as possible." Then a bunch of the glucose then heads to the muscles to wait until it is summoned (the rest hangs in the liver), and notices that there are a bunch of other glucose-friends hanging there, too! They decide to hold hands, and that group of glucose molecules is now called glycogen (yes, I realize this sounds a lot like Pokemon evolution).

Now, say you decide to go to the gym before breakfast... or you grab only a small snack. This is the time when the glycogen is like "It's time to GTFO- body needs me!!"-- they break the tender hand-holding, and head off into the blood stream so you can kill it on the treadmill (or at least that is how I understand it).

[Its important to notice that all the "glu" names are kinda energy sources]

You didn't answer my question. What is the relationship between glucose/glycogen and fat?!
Right. Again, a confusing topic. From what I understand, your muscles and liver have a "glycogen max capacity." Picture this: your liver has told the glucose to go to the waiting room. The liver is at glucose capacity (at this point they're all super-close, holding hands, and now called glycogen). The rest of the glucose molecules hop onto the Blood Stream Expressway, just to arrive at their muscle destination and realize.... there is no more room for them! WTH? So they're all hanging out in the blood trying to figure out where to go. So in rushes insulin who is like "I know where we can go!" and they go to the fat cells, where they're stored as body fat.

OMG! So once they turn to the dark side (no-shame Star Wars ref), are they trapped there foreva?
There is redemption! My research has taught me that thought the process to get that stored energy (glucose) is not the exact reverse of how it is made. I'm a little too fuzzy on the process to feel comfortable trying to summarize it.

It seems that the body will always want to use the newest (most recently digested) form of energy first-- which is totally logical, because its the easiest to access. However, say you're a typically healthy eater who goes for a candy bar and scarfs down nearly whole thing (me yesterday). I can almost guarantee that a good portion of that was swept to the fat cells by insulin (I had a relatively sedentary day and a slightly higher carb intake than usual because I feel crappy). Now today, I bet my body is going to be using the pb & banana oatmeal I had for breakfast for energy. If I get to the gym or decide to have a light lunch, then maybe some of the candy bar energy will be spent.... IF my liver and my muscles run out of glycogen.  

Conclusion:
The phrase "everything in moderation" seems a little.... inefficient. I think "everything scheduled" is more appropriate. If I want that candy bar later today, I need to make sure that I'm consuming relatively low levels of food that will convert to glucose--- because I want that glucose to be turned into glycogen, and I want to make sure the glycogen stores don't overflow too much, forcing the extra glucose into fat.

[And that, my friends, is my understanding of how the body deals with sugar. I know the processes are much more complicated than I have laid out, but I think I got the basics down!]

Now, give your brain a break and watch this is a cute little vid with a little interesting info about the sugar in soda vs. fruit.

No, srsly....

This is just how important leg day is to me and my routine. I've been doing some freelance, hourly-paid work from home recently. So while I squeezed the gym in on Wednesday, I checked my Fitbit dashboard last night and realized I was only at 39,000 for the week.... with a goal of 10k per day, I should have been at about 50k; almost a whole day behind. To me, that is unacceptable.

Today is leg day, but my knee hurts a little too much to run intervals (the usual start to my leg day routine). Instead, I set a foal of 3 miles to start and did a few lighter exercises to follow up. Right now, I'm updating while taking a cool-down stroll on the treadmill. I'll have about another mile in by the time I'm done.

Recap of Round 1 on the treadmill today.

This slightly lackadaisical routine actually worked out perfectly. I had a bunch of emails to write, Facebook notifications to attend to, and articles to read.. all of which had been taking a back seat to working and job searching.

So even if its going to be a low-key leg day, don't scrap it! (Wahooo! Yay for slow typing~ 1.25 miles! Time to stretch....)

NEVER skip leg day!

Legs are huge calorie burners.

Most of us find leg exercises the easiest. There are tons: walking, running, squats, lunges, machines at the gym, biking... so many choices. It's easier to find something that you like or, at the very least, find tolerable. Legs are usually where you'll see the quickest results because unlike other parts of the body, they're engaged many times throughout the day. If you get adequate steps in for the day (recommended is 10k) and do a few strengthening exercises, you'll see some kind of progress within a few weeks.

I was always in fair - good shape, but when I started to turn up the intensity at the gym, it took me about 2 weeks to see a difference, 3 to feel stronger, and about 4 weeks until my calves were impressively taut. Mind you, I've always been pretty active, so I was not starting from scratch. However, when you go from nothing to something with exercise, you tend to see results a little quicker (think of the first few weeks of Biggest Loser-- huge numbers in a short time that taper off to more gradual changes and smaller numbers).

As I'm sure you know, it takes more energy (aka calories) to maintain that new leg muscle you have. And what that means is that since it takes more energy to maintain the muscle, you're calorie expenditure at rest will be greater. Yes, you read that right. Just by giving yourself a little extra muscle, you've increased the amount of calories you burn just by being alive.

When I increased the intensity at the gym, what I did was something like this: (1) Started with the legs. Out of 3/4 gym days, 1 was an intense leg day, and the rest were walking/bike and beginner core and upper body exercises. Saw results within about 2 weeks. Legs got stronger, could stay on the bike longer. (2) Once the legs were set, shifted leg exercises to maintenance-mode, and upped the intensity with core and upper body. (3) By 6 weeks, saw real changes in body composition.

By "upped the intensity," I mean that I did more than 2-3 exercises each day. I've worked myself into a routine that now that for each region of the body that I'm working on that day, I choose 6-7 exercises. I'm not an intense gym-goer by any means; I just moved from very basic to more than basic.

Moral of the story: If you want to start an exercise routine, start with your legs! If you have a lot of work to do (based on your own opinion and assessment), then start with just increasing steps and standing more for a few weeks to get your gams used to it, and then move on to some leg exercises. Go from there. Results won't be instantaneous, but if you're like me, you'll see something encouraging within 2-3 weeks. The hardest part is getting over the fact that you may not notice the changes as fast as you want. For me, I didn't notice anything..... until I did. It felt sudden, but one day I looked in the mirror in my underwear and thought, "Um, I look different." I was really pumped that I wrote this!