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Where do your fitness role models come from?

Magazine covers? Supplement ads? Images with no basis in reality? Imagined “perfect people”, captured two-dimensionally at the height of their aesthetic appeal or their competitive best – for a brief moment, only?

Who tells you what is OK? An imaginary critic? Or your compassionately honest, most authentic, loving-kind “best-self”?

For most women, the imaginary critic drives the bus, most of the time. Our world narrows to a tiny pinpoint of self-destructive energy.

But there is another way. Building true strength and self-compassion broadens our horizons, instead of constricting them.

This was strength athlete Gillian Mounsey’s journey, which she courageously shared on her blog, and the Starting Strength site. By turns painful, honest, and brave, it’s a must-read for any female athlete who wonders whether she is alone in the madness of performance-pushing and body angst.

I had the great privilege of speaking to Gillian about her piece (see below for interview). After I read her essay, I knew I had to hunt down this woman who shared her struggles while retaining her majestic dignity and brutal truth – and who, in the end, ultimately won the real prize: her self.

A gifted and powerful athlete, Gillian began her career as a gymnast before branching into short-distance running and bodybuilding. Eventually, she turned to Crossfit. Along the way, she punished her body with ever-more-stringent regimes. As she explained:

My entire life I took pride in being an exceptional athlete with strength and physical capabilities that were rarely − if ever − matched. At the time I supposedly looked my best, I had about 10% of my normal capacity. In short, I had starved myself to the point of destruction.

During CrossFit workouts my intention was to crush myself to a point of physical illness everyday, hardly a means of respect. I based the effectiveness of my workouts on the length of time I had the shakes after a workout.

Despite an incredible ability to deliver the goods, she nevertheless suffered.

She became obsessed with her weight and body fat, and sustained several injuries and precipitous drops in performance. At one point, she herniated 5 cervical and thoracic discs from a combination of excessive volume muscle-ups and a very high rep, heavy barbell workout performed for time with extreme fatigue and faulty mechanics.

The downhill road through body madness ended at a certain Mark Rippetoe’s gym, Wichita Falls Athletic Club (WFAC). There, she says, she was taught to respect herself.

Training [at WFAC] was very methodical. As a result, I couldn’t wait to get back in the gym each session, learn more, and do just a little better than I had done the day prior. I was excited to be a weightlifter, and I never once thought about what I looked like over those ten days. Instead my mind was occupied with learning and working towards a goal. I had the time of my life.

I learned to respect myself as an athlete. I learned to appreciate the gifts that I have been given and the abilities I worked very hard for, rather than to dwell on the things I do not have. I learned to train with purpose rather than for atonement.

Thanks to Coach Rip’s careful and compassionate yet uncompromising attention, Gillian blossomed. She put on 14 pounds more, after gaining back 20 lb she’d put on after being dangerously underweight. She stayed lean. Her energy skyrocketed.

But most importantly, she now believes in herself – and her mission to share this with other women.

I am my own worst enemy when it comes to being the athlete that I could be. I know the amazing things of which I am capable, and now I have to stop standing in my own way.

Well, it’s not the piece I originally sat down to write.

Originally, I’d written a shorter piece for my own site. I wanted to talk about how my experience at WFAC was life changing. At that time, I didn’t get into my background. I pretty much wrote this for the girls I coach. I wanted to teach them about things like diet and training, and educate them about how to do it in a healthy way.

I wanted all these women to see that there was another way out there. They all struggled with their body image, and their whole self-worth was tied up in what they looked like.

So, it started out as kind of a fluff piece. And got deeper from there. It came out of nowhere, just from sitting down to write.

It was really a culmination of several years down the path of Crossfit, trying to be a teacher and educator, trying to do right by others, while having my own struggles as well. Many of these things I don’t normally share with clients. This let me open up to them. Now they know I go through what they go through.

Q. What is important for women to know?

They need to know that a fitness program can be safe, effective, and fun. I harp on things like performance, results, and measurable goals. Unfortunately so many of them stay focused on body image stuff and feel like failures.

I realized it was important to let other women know that we’re all in the same boat, and that it’s a constant struggle. A constant battle. At first I thought it was weakness, to let them know that, but then I realized it made me more authentic.

Now, I educate them, let them make their own decisions, and provide a support network. I help them clarify their goals and put it into a program where they can progress.

Nobody’s perfect. You’re not going to just wake up tomorrow and not care about the superficial things. When I started down this road in April 2011, I was terrified about gaining weight. I would go into the gym, and afterwards I’d know I had to eat, and I’d do it, and I’d think, This isn’t for me.

I went back and forth with that. You need other people around you to support you and keep you focused and balanced. It’s very hard to do it alone. So you need to ask for help.

Q. What are some of the challenges in developing a healthy body image and athletic practice?

In part, it’s about what you think gets rewarded. In WFAC I was rewarded for being strrong, and for what I could do, relative to me. How hard am I working compared to what I’m capable of, emotionally, psychologically, physically? That should be what good judgement is based on.

Unfortunately in many gyms, women still judge each other based on what they look like. Even if a woman has an incredible deadlift, impressive pullup numbers, and a 6-minute mile, she’ll often turn around and say “I want legs like So-and-So.”

But you can only be the best version of yourself.

Q. Where do you think some of your own challenges came from?

Well, it’s easy to blame the activities I did. I never meant to blame Crossfit, for instance. They never said do what I did to myself. It was the mix of the culture of Crossfit and what was inside myself that allowed me to continue down that path.

If you’re someone for whom self-worth is contingent on performance, it’s really easy to go there.

And in the Crossfit context, we see some incredible athletes and bodies, there’s a body type we see again and again as the ideal. And it’s Crossfit – there’s no air conditioning, people walk around in very little clothing. In a Globo gym, by contrast, people have to wear shirts and shoes and whatever. So at Crossfit you’re surrounded by these super-fit bodies. And really, do they care about times if that girl looks amazing?

Yes, they recommend sensible nutrition, but if you wanted, you could take it to an extreme. Anyone with this competitive, self-critical mindset could pull somethig negative from what’s intended to be positive.

And for me, performance has always been important, to a fault. I left Crossfit because I had a bad injury. I’d die before I’d fail. This became somewhat of a negative, as you can imagine. I didn’t know when to quit or ease off.

But you only get to abuse your body so much. I’m in my mid-30s and I’d like to have children. I can no longer continue to compromise my body like that. I’ve talked to doctors who say if I keep this up, I might not have kids. Again, you only get to abuse your body so much.

I had a really hard time stepping out of that high-performance athlete role to be a coach, educator, and role model. I’ve struggled with this most of my professional life. But if I’m really going to teach people, I have to be an example.

Q. How did people respond to the piece?

Overall, mostly positive. People close to me, who know how private I am, were surprised that I’d shared so much.

Mostly, people celebrated that I said all that stuff. Men said they were reading the piece to their wives. Husbands and coaches of female teams said that women needed to hear this.

A lot of Crossfitters came forward confidentially to say they were dealing with similar things. The problem is that so many ex-athletes found Crossfit as a way to give expression to their athleticism, so they pursued it with the same energy.

But it’s not a sport, it’s competitive physical fitness. There’s no clear definition about what we’re training for, so it’s easy to try to excel in all domains – how do I train for everything and anything? A lot of athletes get disillusioned and hurt. They wrote to me and said they felt the same way I did. Unfortunately, they’re stuck, like me.

People are still struggling to find themselves. As athletes, you get very little transition into a new role. I started gymnastics at 2, so you can imagine – it was my whole life. I mixed my hobbies, career, and passions. I didn’t know what I could do if I couldn’t train.

Bodybuilding and Crossfit were initially that continued expression of being an athlete. For me, with my background, with my personality, they just ended up being more negative than positive.

Q. What’s next for you?

Now, I see myself as a weightlifter. I’ll do it as long as I enjoy it, and as long as it stays positive for me. I would love to lift in the Olympics, but if this hurts the people around me, or stops becoming fun, I’ll move on.

I’d like to do a Highland Games event, then an Olympic lifting meet. I’ll try some strongman stuff. I want to be fit to compete in anything that’s fun. When it’s not fun, it’s time to go. The more activities I try, the more I can share.

This whole journey has been about continuing to step outside of myself. None of the things I encountered were bad things. I just went down a bad path with them.

I’m getting to know myself. I realized that obsessive dieting is a means of self-control: when things get crazy in my life, I can control what I look like and my body.

On the other hand, with weightlifting, I can’t be in there and be weak. If I don’t eat that day, then I don’t lift well.

Now I realize I’m more than just a lean body or a great athlete. I’m a wife, friend, sister, coach… I’m connected to other people. I surround myself with people who keep me sane. All these things come first now. I need to keep that big picture front and centre. I will never work “at all costs” again. I will never put a sport first in my life, ahead of people.

I wish I could take my female clients and 19 year old step-daughter to WFAC for a day. I want to show them that satisfaction, happiness, and sense of achievement is derived from dedication and effort put forth toward a tangible, performance-oriented goal.

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Strength Videos

by guest author Kyle Byron

Female athletes come in all shapes, such as runners, power-lifters fighters, dancers, or women just out there having fun! Yet they all seem to make the same nutrition mistakes.

Don’t feel bad. I blame Weight Watchers, fashion magazines, and well-meaning but wrongheaded advice that you can find all over the media.

The good news is that if you fix these things, you’re way ahead of the game!

One thing at a time

If you’d like to improve your nutrition, don’t tackle these all at once. Yes, it’s tempting. (Blame the “New Year’s Resolution” phenomenon.) But you’re much more likely to say “forget it!” and give up. It becomes overwhelming and hard to implement.

If you decide to make nutrition changes, pick one of these concepts until you master it. And give yourself plenty of time to practice and get it right. I recommend 2-3 weeks.

Only add another improvement once you get the first change down. That’s how successful people improve.

Mistake #1 – Inappropriate body composition goals (light instead of lean)

If you have ever said, “But I don’t want to get bulky,” this section is for you.

The pressure to conform to a certain body type is ubiquitous, so I don’t blame any woman for feeling this pressure. But I am going to try to convince you that lighter is not always better. Your weight is irrelevant because it doesn’t tell us anything about your muscle or fat.
For example:

Athlete A is 130 lbs with 15% body fat (19.5 lbs fat).
Athlete B is 115 lbs with 24% body fat (27.6 lbs of fat).

Comparing their weight gives the wrong message. We need to compare muscle and fat.

Athlete A has a better strength-to-weight ratio. Ever hear that muscle is denser than fat? It’s true. Drop some chicken into a glass of olive oil and you can prove this to yourself. Muscles store water (which is also heavier than fat).

If you lift weights and optimize your nutrition, you won’t get “bulky”. You’ll get stronger and lose fat and lose inches. To get bulky, you have to have the right hormones (i.e. plenty of testosterone), lift tons of weight, cut your cardio, and eat lots of extra food. (And by the way, lots of extra calories from sugar will usually add fat, not muscle.) Oh, and some performance-enhancing drugs won’t hurt either.

Muscle will help you stay lean because it’s like making your body into a little furnace!

And oh yeah, YOU NEED TO LIFT WEIGHTS TO BE A GOOD ATHLETE!!!!

A thought for fighters and other weight classed athletes:

A healthy and lighter fighter will defeat a heavier fighter who is dehydrated, tired and diet crazy. If you really want to cut weight for your fights, call me and we can see if it’s a good strategy.

A thought for runners:

Muscles store energy and water that your body can use. Runners need to do a bit of resistance training to improve gait and prevent repetitive
stress injury. Proper nutrition will do the rest.

A note on your health:

The healthy range for body fat for a female athlete is 11-21%. This is a huge range. 11% is like Madonna when she gets ripped, and at 21% there is enough fat on you to grab a handful. Measure with underwater weighing, a BodPod or a fitness pro that is experienced with calipers.

You should also monitor your body signals closely to evaluate your healthy body fat level.

For example, monitor your cycle. If it is less a day, lighter, or skips a month entirely, that is your body telling you it’s hurting/starving! This leads to lower estrogen levels which can lead to bone loss. Some of you out there will experience this at 20% body fat! Beware!

Other body signals:

• Lack of interest in training
• Emotional ups and downs; moodiness; irritability
• Chronic infections and viruses — you seem to catch every cold and flu bug that goes around
• Chronic injuries, aches and pains — you can’t seem to shake that tendonitis or plantar fasciitis
• Difficulty sleeping (trouble falling asleep, poor sleep quality, or early wakeups around 4 am)

Sadly it is only in hindsight that some athletes see how beat-up their body was. Talk to Krista or myself about your body composition, and what might be right for you.

Mistake #2 – Inappropriate restriction of calories

This is usually part of mistakenly trying to get lighter. Remember your body is like a furnace now. Snacks like rice cakes and plain celery are not helping you.

To lose body fat, eat healthy snacks and meals 4-6 times a day (see below for examples). Avoid huge meals. Instead, eat enough to be satisfied (not full) and you won’t make new fat.

Exercise tells your body to divert nutrients to muscle and other lean tissue (such as bones) instead of body fat. Rinse, repeat.

Mistake #3 – Low carb meals at the wrong time

If you’ve been sitting at your desk all day, feel free to restrict or eliminate the dense carbs like corn, pasta, rice etc. Eat meals like salads with protein and 2-3 Tbsp of dressing. Or stir-fries with veggies and a bit of oil. In other words, fill up on protein, veggies, some healthy fats. Precision Nutrition has awesome cookbooks for these meals.

BUT if you’ve just beat the crap out of your body in the gym, do NOT restrict carbs!

Instead, cut down the fat and increase the carbs by adding 1/2 to 2 fists of carbs to the salad I described. Choose carbs like fruit, yams, lentils/beans/legumes or squash. (If you simply must have grains, go ahead. We can talk about them later.)

Meals after training should be the biggest ones you eat!

Why we need carbs after we train:

• Carbs after training reduce carb cravings later (when you can’t deal with them metabolically)
• Carbs get stored as glycogen so you can train hard tomorrow
• Insulin spike brings growth hormone that repairs our tissues
• You’ll have more energy later
• It’s an emotional/psychological break from eating low carb
• It’s a good time to have a little treat if you absolutely must have them

Mistake # 4 – Low protein meals and snacks

Eating protein with every feeding is absolutely essential. It keeps you full, raises your metabolism and helps you recover from exercise.

Snacks (that actually suck) that beauty magazines think are great:

• A piece of fruit – Yay! You got 1 gram of protein! (I’m being sarcastic. You need about 20 grams every time you eat)
• A handful of almonds – nuts brag about protein but only give you a few grams. Nuts have healthy fats, but keep the portions very small, as they’re calorie dense and it’s easy to put down 1000 calories of nuts without really noticing.
• Yogurt and fruit – The big faker snack. Yogurt has 2-4 times as much sugar as protein. (Trust me. Read the label.) Yes, even the organic plain stuff has sugar. Greek yogurt, however is very high in protein.

Appropriate snacks:

• Any meal like a salad or stir fry with protein, veg, and healthy fats
• Some tuna with mayo and baby carrots, peppers, celery
• Fruit and 2 hard-boiled eggs
• 1/3 cup beans, 1/4 cup quinoa, 1 cup veggies, 2 tsp oil, vinegar/lemon

If you are saying “Wow that’s a lot of food!” remember we are making our meals smaller and our snacks bigger.

Mistake #5 – Fat phobia

Eating fat doesn’t make us fat. Being sedentary and having too many calories makes us fat. Dense carbs at the wrong time will make us gain fat. A low protein diet will make us fat.

Fat is good for you. It helps our hormones and cells function (two big players in your system). It makes your skin nice. It keeps you feeling full.

Each meal and snack should have 1-3 thumbs of fat from oil, nuts, seeds, avocado, etc. About 30-40% of your calories should come from fat.

Summary

Don’t follow diet advice from celebrity actresses or models. Please. You are not them. You are a well-oiled performance machine, not a clothes hanger. And Gwyneth Paltrow’s doctor is probably pleading with her to eat more before her bones turn into jelly.

Unfortunately, the fashion world’s diet advice bled into female sports advice. Female athletes have to eat more calories than their sedentary friends, and maybe even more than their sedentary brothers or fathers.

Here’s a short list of “to-do”s. Again, implement these one at a time. Slowly.

• Ignore what the number on the scale. Measure your performance (times, skill, etc) and how your clothes fit, and body fat percentage.
• Eat when you are truly physically hungry (every 2-4 hours), not psychologically hungry or “craving” something.
• If you want to lose fat, stop eating when you’re just satisfied — not full and certainly not stuffed!
• Each time you eat, ask yourself, “Where’s my protein?” You want to have a palm-sized portion on that plate.
• Eat more than usual after training, and have extra carbs. The post-workout period is a special time when all the nutrients do their jobs better than normal.
• Experiment with low carb meals at times when you are sedentary. Make sure to bump the fat up — as carbs go down, fat goes up.

That’s a lot of homework! For more info, check out the rest of this website, and:

Precision Nutrition

My website – KyleByronNutrition.com

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Both the hard drive imaging and cloning are some of the different ways in order to get backup for your hard drive files. Of course, actually those people who are not authorities in this field can advise you to frequently have your back-up once in a while in order to protect your files. Aside from that, I think its functional importance is already enough in order to convince one to do so. So, you must explore how the hard drive imaging or cloning works for your own personal sake and for your own files.

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Strength Videos

A lot has been made about the importance of protein in building muscle, but more could be said about the importance of fruits and vegetables in this regard. The fact of the matter is that fruits and vegetables contain a lot of important vitamins and minerals that facilitate muscle growth. Vitamin C One of these [...]

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Project Swole – A Conditioning, Weightlifting, and Nutrition Blog

While the art of talking to people is sometimes jokingly referred to as ‘having good people skills,’ it is important to be able to slide into a conversation comfortably. Tim and Roger take a look at those people skills and offer a few suggestions.

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Read the original article at: USA Weightlifting

(Columbus, Ohio) – The Arnold Sports Festival, the largest multi-sport event in the nation, will host the 2012 U.S. Olympic Team Trials for Weightlifting and the 2012 National Weightlifting Championships in Columbus, Ohio from March 2-4.

The U.S. Olympic Team Trials and the National Championships will highlight the Arnold Weightlifting Championships, an event that debuted in 2003 and has grown to be one of the Arnold Sports Festival’s most popular competitions. The Arnold Weightlifting Championships are run by the Columbus Weightlifting Club, which  also will manage logistics for the Olympic Trials and National Championships.

Competition will be held in 15 bodyweight categories as top Olympic hopefuls vie for berths on the 2012 U.S. Olympic Team that will compete in London as well as National Championship titles.  More than 200 athletes are expected to compete in this event, held at the Greater Columbus Convention Center, with the hopes of representing Team USA at the Games.
“Holding the U.S. Olympic Team Trials during the Arnold Sports Festival will give our athletes the chance to compete in a first-class city in front of tens of thousands of people who come through the venue,” said USA Weightlifting CEO John Duff. “Columbus put together an excellent bid proposal and we are looking forward to collaborating with the Greater Columbus Sports Commission and the staff of the Arnold as we select our team for the 2012 Olympic Games.”

The bid to host the 2012 U.S. Olympic Team Trials for Weightlifting and the 2012 National Championships was a joint venture between the Greater Columbus Sports Commission, the Arnold Sports Festival and the Columbus Weightlifting Club.

“The Arnold Sports Festival is proud that USA Weightlifting has chosen Columbus, Ohio and the Arnold Weightlifting Championships to host these two prestigious national competitions,” said Jim Lorimer, co-founder of the Arnold Sports Festival. “We look forward to hosting our country’s best weightlifters as the U.S. Olympic Team is chosen in Columbus during the Arnold Sports Festival.”

The U.S. Olympic Team Trials for Weightlifting will be the most prestigious weightlifting event held in Columbus since the World Weightlifting Championships in 1970 – an event that Lorimer also promoted.

“We’re tremendously proud to bring this competition to Columbus and to the Arnold Sports Festival,” said Mark Cannella, meet director for the Arnold Weightlifting Championships and president of the Columbus Weightlifting Club. “There’s no better venue and no better group of volunteers in the world to put on such an esteemed event than we have right here at the Arnold Weightlifting Championships.”

The Greater Columbus Sports Commission initially bid on the 2012 U.S. Olympic Team Trials for Wrestling and Weightlifting when the two competitions were packaged together. However, USA Wrestling and USA Weightlifting eventually split the competitions into separate events.

“Columbus is proud to host the 2012 U.S. Olympic Team Trials for Weightlifting as part of the Arnold Sports Festival, one of the city’s signature sports weekends,” said Linda Shetina Logan, executive director of the Greater Columbus Sports Commission. “Our partnership with the Arnold Sports Festival and the Columbus Weightlifting Club showcases the support of our sports community which, along with our top-notch facilities and the commitment from our entire city, will produce an unparalleled experience for our future Olympians, coaches and fans.”

USA Weightlifting is a non-profit member organization of the United States Olympic Committee that is based out of Colorado Springs, Colo. The National Governing Body for the Olympic sport of weightlifting in the United States, USAW serves more than 6,000 members with the mission of achieving sustained competitive excellence in Olympic competition and promoting weightlifting throughout the nation. For more information, visit www.usaweightlifting.org.

The Arnold Weightlifting Championships has grown over the past nine years into one of the International Weightlifting Federation’s premier competitions. Olympians and world record holders from Russia, China, Bulgaria, Armenia, Great Britain and the Pacific Islands have competed in Columbus for almost 0,000 in cash, prizes and scholarships over the years. For more information, visitwww.ColumbusWeightlifting.org

The Arnold Sports Festival, held annually in Columbus since 1989, is the nation’s largest multi-sport event. More than 18,000 athletes will compete in 45 sports and events March 1-4, 2012. For more information, visit www.ArnoldSportsFestival.com.

The Greater Columbus Sports Commission (GCSC) was formed in June 2002 to provide leadership, guidance and marketing expertise in attracting regional, national and international sporting events and activities to bolster Greater Columbus economically through visitor spending. It is the only organization 100% focused on attracting sporting events to Columbus.  Since its inception, GCSC has bid on and brought more than 200 new sporting events to Columbus that have generated an estimated 0 million in visitor spending while also working to retain annual bid events that have generated an additional 0 million in visitor spending. For more information, visit www.ColumbusSports.org.

Columbus Weightlifting