What to do when life gives you a shit storm

We all know what I am talking about. Things go wrong, then more things, then wth? #allthethings are shit. It adds up, it piles on, and it feels overwhelming. I am going to give you some advice based on my last couple weeks of stress.

Here’s what was happening: I am in contest prep and dieting with very little carbs (read: HANGRY). I am working full-time in a new job and having to deal with some “interesting” personalities. My grandma was sick and hospitalized. It was shark week (PMS!! Hello?). My boyfriend and I were making plans to move in together and it gets complicated at times. I found out I have a heart problem that limits my exercise. And on top of it all,  I was working out twice a day (exhausting).

As you can imagine, I lost my shit. Broke down. Cried for a few days. Ate #allthecarbs I could get my hands on and then felt super duper guilty about it all. I felt like something was wrong with me. Why is this happening to me? My inner toddler was yelling, “no fair!!” and “me, me, me first!”

Yikes.

But guess what? I got through it because that is what people do. My inner strength comes from the difficult stuff I have to go through. My physical strength comes from barbells.

Here is some advice to deal with life’s shit storms because it all ain’t sunshine and rainbows.

  1. Accept it

Life happens. Some things we cannot control. Let it go. My best example is traffic-it happens. I cannot control it. I can just plug in my iPhone, listen to some sweet jams and sing my little heart out.

Things are exactly the way they are supposed to be.

An excerpt from the Big Book that is applicable to all people:

“Acceptance is the answer to all my problems to all my problems today.When I am disturbed, it is because I find some person, place, thing or situation – some facet of my life unacceptable, and I can find no serenity until I accept that person, place, thing or situation as being exactly the way it is supposed to be at this moment.”

2. Don’t be a Victim

Self-pity will get you nowhere. Unfortunately, life happens as it does. Fortunately, it is our responsibility to choose how we respond to life changes and adversities. Asking “why me?” and saying “it’s not fair” will only serve to cause you emotional distress. There is no magic fairness fairy. It is up to us to choose our happiness.

“People always blame their circumstances for what

they are. I don’t believe in circumstances. The people

who get on in the world are the people who get up

and look for the circumstances they want and if they

can’t find them, make them.” 

George Bernard Shaw

(Reference: https://www.psychologytoday.com/blog/happiness-purpose/201305/refuse-self-pity)

3. Gratitude

Right now, the world is at war. So if you tell me you have nothing  to be grateful for, then stop reading this immediately.

Making a list of 3 things you are thankful for each day will make a world of difference in how you live your life.

Sometimes, I am simply thankful for track pants, coffee, and Nikes. Other days, I recognize how truly blessed I am surrounded by love and kindness.

4. Ask for Help

Don’t do it alone. That sucks and it’s stupid. Ask for help from friends and family. Call a crisis line. There are resources. Use them! You do not have to suffer. People are there to help you. Don’t feel guilty. If your loved one ask you for help, would you ignore them? I doubt it.

And lastly, 5. Take Care of Yourself!

Self-care is sooo important. SLEEP 8 hours. Read a good book. Watch a funny show on Netflix. Laugh. Dance. Go to the gym. Go for a walk. Go tanning. Plan a dream vacation! Have a bath. Paint your nails. Paint some canvas. Take a class you’ve never tried before. Get a massage or pedicure. Run. Play outside. Go shopping. Hug someone. Make a delicious dinner or dessert.

Do something nice for yourself. You absolutely 100% deserve it.

I hope this helps. It works for me so I am passing it along and hope it may work for you.

Love, Katie xo

 

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I am a virgin! First Time Ever Fitness Competitor.

A few years ago, I told my boyfriend at the time that I wanted to do a fitness competition. Guess what he said? “You couldn’t because you eat too much.” Yikes. That lead to a huge fight, low self-esteem, and broken dreams.

Today, I recognize that I was in a terribly abusive relationship (thank God I got out of that one)! Since then, I have been through a lot, I am sober now and in recovery. I am in a healthy and happy relationship. But most importantly, I love myself no matter what!
And once again, I thought to myself how much I wanted to do a fitness competition. An opportunity presented itself, and BAM! I am currently in contest prep and less than 6 weeks away from doing my first competition on December 5th.

flex comparison

I am not going to lie, it has been really tough! I think I have now graduated to “ROBOTMODE” and I meal prep, exercise, work, sleep, repeat. Repeat. Repeat.

I am excited to share my journey with you because I want people to know that it is possible. Anything is possible really if you just believe in yourself and get ish done.

 

Get Back on Track after the Holidays! 3 Things, actually 4, that YOU MUST DO RIGHT NOW!

I think I can safely say that I am not the only one waking up with food hangovers and gluten babies. Ouch. I don’t drink booze anymore and thank goodness, those hangovers are no bueno.
Anyway, you over-ate, maybe just indulged, perhaps suffered a hangover or two of sorts….so what to do? How can you fix it and feel better?
1. First of all, get over it. You ate (or drank) it. Now move on.

The past stays where it is. Feeling fat and guilty helps absolutely no one.

2. Secondly, make some goals for the new year. Resolutions are not a bad thing, but they can be!

You cannot and will not change your diet, your physique, or your exercise habits overnight. Everything takes time!! There are no such things as detoxes, or pills, or potions, etc that will help you lose ten pounds in two days. Trust me, not Dr. Oz. He’s dumb.

I personally believe in SMART* goals. And also in making goals that do not have anything to do with weight loss. The number on the scale is bullshit. I will be taking progress pictures every 4 weeks and also I will be noting how my clothes fit and feel.
For example, A. I want to do an unassisted pull-up and B. I want to deadlift 225lbs.**

Nutrition goals could be: Eat vegetables and protein at every meal. Drink more water. Start there and move on after you’ve accomplished that. You cannot just wake up one day and be perfect and eliminate all sugar and never cheat. It just won’t happen and you will fail. And then you’ll be sad and eat all the cookies.

Guilt, starve, binge, repeat. Yikes, not a cycle you want to get caught in.

3. Lastly, make a commitment to move your body once a day. Yoga, walk, stretch, jump around, dance, hula hoop, I don’t care.

Move it or lose it. It’s a fact.

Waiting for the kettle to boil? Do 5 push-ups! Or walk up and down the stairs a couple times. Little movements add up throughout the day. You do not have to kill yourself doing #beastmode workouts and puking every day (although, note: I like that stuff once and awhile).

4. Be positive and love yourself.

Consistency wins. Every. Damn. Time.

 

*S-Specific, M-Measurable, A-Attainable and Action-Oriented, R-REALISTIC!, and T-Time
** I have other goals for finances, nutrition, mind/brain, spirit, etc. but for the purpose of this blog post, I am sticking with physical goals

Get Back on Track after the Holidays! 3 Things, actually 4, that YOU MUST DO RIGHT NOW!

I think I can safely say that I am not the only one waking up with food hangovers and gluten babies. Ouch. I don’t drink booze anymore and thank goodness, those hangovers are no bueno.
Anyway, you over-ate, maybe just indulged, perhaps suffered a hangover or two of sorts….so what to do? How can you fix it and feel better?
1. First of all, get over it. You ate (or drank) it. Now move on.

The past stays where it is. Feeling fat and guilty helps absolutely no one.

2. Secondly, make some goals for the new year. Resolutions are not a bad thing, but they can be!

You cannot and will not change your diet, your physique, or your exercise habits overnight. Everything takes time!! There are no such things as detoxes, or pills, or potions, etc that will help you lose ten pounds in two days. Trust me, not Dr. Oz. He’s dumb.

I personally believe in SMART* goals. And also in making goals that do not have anything to do with weight loss. The number on the scale is bullshit. I will be taking progress pictures every 4 weeks and also I will be noting how my clothes fit and feel.
For example, A. I want to do an unassisted pull-up and B. I want to deadlift 225lbs.**

Nutrition goals could be: Eat vegetables and protein at every meal. Drink more water. Start there and move on after you’ve accomplished that. You cannot just wake up one day and be perfect and eliminate all sugar and never cheat. It just won’t happen and you will fail. And then you’ll be sad and eat all the cookies.

Guilt, starve, binge, repeat. Yikes, not a cycle you want to get caught in.

3. Lastly, make a commitment to move your body once a day. Yoga, walk, stretch, jump around, dance, hula hoop, I don’t care.

Move it or lose it. It’s a fact.

Waiting for the kettle to boil? Do 5 push-ups! Or walk up and down the stairs a couple times. Little movements add up throughout the day. You do not have to kill yourself doing #beastmode workouts and puking every day (although, note: I like that stuff once and awhile).

4. Be positive and love yourself.

Consistency wins. Every. Damn. Time.

 

*S-Specific, M-Measurable, A-Attainable and Action-Oriented, R-REALISTIC!, and T-Time
** I have other goals for finances, nutrition, mind/brain, spirit, etc. but for the purpose of this blog post, I am sticking with physical goals

Motivation-where do you find it?

Instagram, facebook, transformation photos, hot dudes, and sexy chicks…We are bombarded with “fitspo” images constantly (at least if you’re anything like me). At first I thought, “what a great way to motivate me!” but it turns out I was effin’ wrong about that. Every fitspo image that is a woman with a great 6 pack or booty just kept reminding me how I do not live up to that standard. And guess what? It is damn near impossible. Perfection is unattainable. I just kept feeling LESS THAN the athletic-looking girls and judging my body. Yuck. First of all, I AM MORE THAN JUST A BODY. I am a beautiful woman inside and out. And secondly, my body is amazing. It can jump and walk and play. It lifts heavy things! It hugs my favourite people. It can love and read and knit. Motivation is a feeling and feelings don’t last. They are up and down and come and go. True “motivation” is intrinsic and the more I love my body NOW, the better it becomes.

Although, I did have a bit of a motivating moment the other day. BACKGROUND: I have injured myself and have not been lifting weights, but I have still been eating like a bodybuilder (oops). A young man asked me if I was pregnant the other day! A. What an idiot! and B. Does he have a point? I am going with A on this one, but it has motivated me to clean up my diet a bit and get some more cardio in while rehabbing my back. I still love my body as it is, but there’s no harm in self-improvement.

Say No to body shaming and love yo’self!eff you fitspo

Taken from a great article on the fitspo subject: http://www.gurl.com/2013/10/01/most-annoying-types-of-fitspo-quotes