Human life expectancy has increased because of modern advancements including medical procedures and treatments. We don’t think twice about taking blood pressure medications or having colon polyps removed. Yet, for some reason, using hormones to prevent and treat disease and to just age in a more healthy way is thought to be unnecessary.

Well, I want to explain why hormone replacement is important for maintaining health and vitality as we age, especially for people interested in remaining active and pushing their bodies to reach athletic goals or at least maintain their health as long as possible. I won’t explain every benefit, but I will review the points most important for older athletes and most relevant to how bio-identical hormone replacement can help us age gracefully – but on our own terms.

Hormones and Aging

Let’s briefly review what happens to our hormones as we age. Most people are well aware that most women go through menopause, usually in their early fifties, which is when the ovulation ceases to occur monthly. Most of us are also aware that menopause makes women feel terrible and/or like they’re completely losing their minds. It usually involves hot flashes, crazy mood swings, and weight gain. And that’s just a few of the most obvious symptoms. Sounds fantastic, right?

But wait. Men don’t get off the hook here either. They go through something similar, called andropause, when the testes stop producing as much testosterone. For men, this often results in insomnia, moodiness, and basically everything else a woman goes through except the hot flashes.

“We don’t think twice about taking blood pressure medications or having colon polyps removed. Yet, for some reason, using hormones to prevent and treat disease and to just age in a more healthy way is thought to be unnecessary.”

So, we’re all in this together, gender be damned. And as you might expect, for people who are active and desire to remain this way, lower hormone levels are not only inconvenient for the reasons mentioned above but also make maintaining physical performance pretty difficult.

How so? Here are some of the main reasons lower hormones make staying active more challenging:

Insomnia

Yes, many men and women have trouble sleeping well before they hit their fifties and there are many different reasons for why someone might not be able to get to and stay asleep. But often, when someone’s estrogen and testosterone levels are out of whack, sleep patterns will suffer.

Many women complain of hot flashes that leave them dripping with sweat in the middle of the night, which, as you might expect, disrupts not only because it’s super uncomfortable, but also because most have to get up and change their clothes and/or sheets. Low testosterone levels can also leave many men and women feeling restless, anxious, and unable to initiate or stay asleep. And we know if we aren’t sleeping our bodies can’t repair muscles and connective tissue efficiently, and that means reduced ability to recover and train as hard as you’d like. Injuries and reduced performances are far more likely.

The Solution: The use of bio-identical hormone therapy (BHRT) with estradiol and testosterone has been shown to improve sleep quality by decreasing hot flashes and reducing anxiety, which usually translates to improved sleep and increased overall feeling of well-being. Who doesn’t want better sleep and recovery?

Decreased Muscle Mass and Increased Body Fat

Along with decreased testosterone and estrogen comes increased cravings for carbohydrates, a loss of insulin sensitivity, and decreased muscle mass. The cravings are likely due to the lower serotonin, dopamine, and norepinephrine levels and decreased receptor sites for these neurotransmitters.

Those neurotransmitters are the ones that make us feel happy or just “good.” When the levels drop, our bodies seek homeostasis and search for a way to increase those neurotransmitters again. The quickest and easiest way to do that is to eat something carby, something sugary, or some caffeine. These foods can bump up one or several of these neurotransmitters and make you feel better – temporarily. So, it becomes a vicious cycle of feeling bad, cravings, eating something, feeling better for a little while, and then feeling bad again.

“If our testosterone is low, it makes building and maintaining muscle mass. Hard. Really hard. And the less muscle you have, the harder it is to maintain a low body fat level.”

Most of us also know testosterone is an anabolic hormone, meaning it helps us to build or repair our bodies. If our testosterone is low, it makes building and maintaining muscle mass. Hard. Really hard. And the less muscle you have, the harder it is to maintain a low body fat level.

If you’re losing muscle but eating the same amount of calories day in and day out, you’re going to gradually start gaining adipose tissue. Even if the scale doesn’t change much, your clothes might start to fit differently (i.e. tighter in the waist or bigger in the arms, shoulders, glutes, and thighs). That’s not exactly good news for anyone that really wants to still look good in a bathing suit or participate in any kind of sport past the age of fifty.

Lowered testosterone levels are also associated with decreased insulin. This means the carbohydrates you eat are less likely to get stored as glycogen in the cells of organs and muscles and far more likely to get stored as fat. This means more muscular fatigue and less ability to feel recovered and an increased risk of gaining fat instead.

The Solution: Again, by increasing hormone levels back to their baseline via BHRT, neurotransmitter levels are increased, thereby decreasing cravings and food intake, not to mention making you feel happier in general.

Having closer to ideal testosterone levels also makes it easier to gain or maintain muscle and strength and avoid gaining fat. You don’t have to accept that the spare tire is just a fact of life!

Bone Density

As we get older and our hormone levels decrease it is common for bone loss to occur. You know the elderly lady with the hump in her back or the older man who has to walk stooped over? That’s a result of bone loss, and bone loss begins when testosterone and estrogen start dropping.

“In order to prevent losing bone mass, your best options are weight-bearing exercise and hormone replacement therapy.”

The hump and stooped posture aren’t the only side effects. Bone pain, spine and back problems, and fractures and breaks are also the result of weakened bone. Loss of estrogen has long been thought to be the main cause of this bone loss, but we’re learning that testosterone also plays a major role.

The Solution: I can’t think of too many things that will slow an active person down more than bone and spine degeneration pain and fractures. In order to prevent losing bone mass, your best options are weight-bearing exercise and hormone replacement therapy.

Subcutaneous estrogen and testosterone therapy have been shown to increase bone density in dramatic fashion and without the side effects of the drugs that specifically claim to treat bone loss.

Heart Health

I can’t think of many things that mess up a good training session like your heart not working. So, it would behoove us to protect our heart, especially as we get older, right?

The Solution: BHRT is a great way to reduce your risk of cardiovascular diseases like artherosclerosis and blockage of the arteries (aka heart attacks). Many studies have shown that the use of BHRT decreases LDL cholesterol (the bad stuff), increases HDL (the good stuff), and decreases the risk of heart disease and myocardial infarctions.

Testosterone replacement has also been shown to improve functional capacity in those with heart failure. So, I’m going to assume most of you don’t have heart failure, but you do have a heart that you’d like to keep healthy. If your hormones are starting to dip, BHRT is a great way to keep your ticker in top shape.

Take Control of the Aging Process

As you can see, loss of hormones as we age can certainly put a damper on your athletic dreams. But the situation is not out of your control. You can make your own athletic destiny to a large extent by taking advantage of the right kind of hormone replacement.

BHRT can reduce your risk of heart disease, help you maintain bone mass, improve your sleep and recovery, improve your moods, and help you maintain muscle mass and decrease fat. Sounds great, right? I think so too.

There are some things that need to be taken in consideration, like what kind of hormones you are using and if you are a good candidate for hormone replacement. Stay tuned for more information on how to seek out the best kind of hormone therapy, how to find the right kind of provider, and if you’re someone who might not benefit from BHRT.

Further Reading:

• The Controversy Over Testosterone Replacement Therapy
• 3 Natural Libido Enhancers (Especially for You, Ladies)
• The Role of Testosterone for the Female Athlete
• New on Breaking Muscle Today

References:

1. Hotze SF and Ellsworth DP. Point/Counterpoint: The case for bioidentical hormones. J Am Physicians and Surgeons 2008; 13:43-36.

2. Synder PJ, Peachey H, Berlin JA. Effects of testosterone replacement in hypogonadal men. J Clin Endocrinol Metab 2000; 85: 2670-2677.

3. Wang C, Swerdloff RS, Iranmanesh A, et al. Transdermal testosterone gel improves sexual function, mood, muscle strength, and body composition parameters in hypogonadal men. J Clin Endocrinol Metab 2000; 85:2839-2853.

4. Vedi S, Purdie DW, Ballard P, et al. Bone remodeling and structure in postmenopausal women treated with long-term, high-dose estrogen therapy. Osteoporosis Int 1999; 10:52-58.

5. Aminorroaya A. Kelleher S, Conway AJ, et al. Adequacy of androgen replacement influences bone density response to testosterone in androgen-deficient men. Eur J Endocrinol 2005; 152:881-886.

6. Pereda CA, Hannon RA, Naylor KE, et al. The impact of subcutaneous oestradiol implants on biochemical markers of bone turnover and bone mineral density in postmenopausal women. Br J Obstet Gynaecol 2002; 109:812-820.

7. Schubert M, Bullman C, Minnemann, et al. Osteoporosis in male hypogonadism: responses to androgen substitution differ among men with primary and secondary hypogonadism. Hormone Res 2003; 60:21-28.

8. Notelovitz M, Johnston M, Smith S, et al. Metabolic and hormonal effects of 25 mg and 50 mg 17 β-estradiol implants in surgically menopausal women. Obstet Gynecol 1987; 70:749-754.

9. Holland EFN, Chow JWM, Studd JWW, et al. Histomorphometric changes in the skeleton of postmenopausal women with low bone mineral density treated with percutaneous estradiol implants. Obstet Gynecol 1994; 83:387-391.

10. Khastgir G, Studd JW, Fox SW, et al. A longitudinal study of the effect of subcutaneous estrogen replacement on bone in young women with Turner’s syndrome. J Bone Miner Res 2003; 18:925-932.

11. Khastgir G, Studd J, Holland N, et al. Anabolic effect of estrogen replacement on bone in postmenopausal women with osteoporosis: histomorphometric evidence in a longitudinal study. J Clin Endocrinol Metab 2001; 88:289-295.

12. Isidori Am, Giannetta B, Greco EA, et al. Effects of testosterone on body composition, bone metabolism and serum lipid profile in middle-aged men: a meta- analysis. Clin Endrocrinol 2005; 63:280-293.

13. Barlow DH, Abdalla HI, Roberts ADG, et al. Long-term hormone implant therapy – hormonal and clinical effects. Obstet Gynecol 1986; 67:321-325.

14. Farish E, Fletcher CD, Hart DM, et al. The effects of hormone implants on serum lipoproteins and steroid hormones in bilaterally oophorectomised women. Acta Endocrinol 1984; 106:116-120.

15. Ohlsson C, Barrett-Connor E, Shalender, et al. High serum testosterone is associated with reduced risk of cardiovascular events in elderly men. The MrOs (Osteoporotic Fractures in Men) Study in Sweden. J Am Coll Cardiol 2011; 58:1674-1681.

16. Worboys S, Kotsopoulos D, Teede H, et al. Subcutaneous testosterone implant therapy improves endothelium-dependent and independent vasodilation in postmenopausal women already receiving oestrogen. Heart Lung Circ 200; 9:A109.

17. Barbosa IC, Coutinho EM, Oladapo L, et al. An open-label study of subdermal implants of estradiol-only versus subdermal implants of estradiol plus nomegestrol acetate: effects on symptom control, lipid profile and tolerability. Gynecol Endocrinol 2009; 25:269-275.

18. Davis SR, Walker KZ, Strauss BJG. Effects of estradiol with and without testosterone on body composition and relationship with lipids in postmenopausal women. Menopause 2000; 7:395-401.

19. Fletcher CD, Farish E, Hart DM, et al. Long term hormone implant therapy – effects on lipoproteins and steroid levels in post-menopausal women. Acta Endocrinol 1986; 111:419-423.

Photos courtesy of Shutterstock.

The post Control Your Athletic Destiny With Hormone Replacement Therapy appeared first on Breaking Muscle.

When everyone is doing the same workouts every week and posting their scores for all the world to see, it’s natural to want to see how you stack up. For most of us, we see that while we might be considered a great athlete at our own box or even in the region or state, when compared to the entire world, we are just middle of the pack.

For many of us, this leads to a whole lot of self-deprecating thoughts like “I suck,” “Why do I even do this?” and, “Why aren’t I better?” It can become a real battle to get through the Open without making yourself feel like an utter failure. This article is about how to avoid doing that. And believe me, this is just as much for me as it is for all of you.

What Does It Take to Be Elite?

The amount of time you have spent participating in sports, not just CrossFit, makes a big difference in how quickly you’ll make progress within CrossFit. Many phenomenal athletes and top performers have been participating in CrossFit for years – or they starting competing and participating in some sort of sport early in life.

That early and prolonged exposure to training, lifting, gymnastics, and other aspects of sports builds an athletic base that is hard to create later in life. Neurological pathways, muscle mass, body composition, and flexibility – not to mention athletic confidence – are most plastic and most easily attained during our formative years.

“It can become a real battle to get through the Open without making yourself feel like an utter failure.”

If you spent most of your pre-teen and teenage years playing video games, hanging at the mall, or participating in the drama club, then your CrossFit journey is going to be a longer, slower process. I did a little bit of cheerleading in high school (before you needed to be an elite-level gymnast to participate) but other than that, I was basically a nerdy, slightly chubby little kid.

My athletic base didn’t really begin to be built until I started lifting at a globo gym in high school. And I was even doing that all wrong. So, my progress has been slow and gradual. I’m sure a lot of you have similar histories. Therefore, comparing ourselves to someone who started gymnastics when he or she was five and is now an elite CrossFitter is just kind of a ridiculous comparison to make, don’t you agree?

Is Age Really Just a Number?

No, really. I know the saying “age is just a number” is pretty popular and I agree no one should give up his or her athletic dreams just because of age. But there is a huge difference between a 21-year-old athlete and one who is closer to thirty or 35. Heck, there’s a huge difference between 25 and thirty for most of us (if we’re honest with ourselves).

Hormones change. Our ability to recover from strenuous workouts slows. Our volume tolerance decreases. We get injured. Age happens, and with every passing year we need to assess how our bodies are handling our training and adjust accordingly. I’m not saying you should slack off, but I am saying you need to be realistic and appreciate what your body is still capable of – but also respect its limitations.

Oh, and another thing happens as we get older – we have to start working and taking on more responsibilities. We get “real jobs” or maybe we open a gym. How many of you thought if you opened a gym you’d get to work out all day? LOL, right?

“You may think it would be amazing to compete in the Games. But the commitments and sacrifices you would need to make may not align with your overall life goals anymore.”

As “grown-ups,” the amount of time we can devote to workouts, meal prep, mobility, and sleep all decreases. We also have more mental stress to deal with. Right now, I have a list about a mile long of things I need to do at our gym and at my “real job.” And I need to fit in workouts on top of that.

These days, most of those amazing world-class CrossFitters work out for a living (in some form or fashion). A few years back, that wasn’t the case yet. Now, the part-time CrossFit hero is a thing of the past. You’re all in or you’re recreational.

Your Goals Might Change

You may think it would be amazing to compete in the Games. But the commitments and sacrifices you would need to make may not align with your overall life goals anymore. If you want to raise a family, go to graduate school, or build a successful business, all those things would have to take a back seat to training if you really wanted to be an elite-level CrossFitter.

Is that something you actually want? Do you want to spend an entire day working out? Five or six days per week? Think about that for a minute before you answer.

If your answer is “yes,” would you still want to adopt that lifestyle if it meant sacrificing your other goals or at least putting them off for several years? That’s a tough decision for a lot of people and one that probably keeps many athletes from reaching the upper levels of competitive CrossFit.

And there’s no shame if your answer was “no.” Being a simple “great” CrossFit athlete is still something to be proud of and is also completely attainable for most of us.

Approach the Open With Confidence

So, as the Open begins and you watch the scores go up, avoid beating yourself up. Know that where you are now in your CrossFit journey is a reflection of many different things, many of which you have no control over.

“I am saying you need to be realistic and appreciate what your body is still capable of – but also respect its limitations.”

If you are unsatisfied with your scores, make a plan (a realistic one) and go at it. But, do yourself and all those who care about you the favor of not berating yourself or driving yourself crazy because you’re not top fifty in your region, top 100 in your city, or whatever.

Oh, and remember – CrossFit was and still should be fun. Remember that. And every time it starts to feel like a job, a chore, or something you dread, lighten up and remember this isn’t your job. It’s your hobby. Have fun with it!

Check out these related articles:

• 10 Opinions on the CrossFit Games Open
• 3 Lessons We Can All Learn From the CrossFit Games
• CrossFit Games Countdown: 7 Articles to Get You Stoked
• What’s New On Breaking Muscle UK Today?

Photos courtesy of CrossFit LA.

The post The CrossFit Open: Is Your Head in Line With Your Goals? appeared first on Breaking Muscle.

When everyone is doing the same workouts every week and posting their scores for all the world to see, it’s natural to want to see how you stack up. For most of us, we see that while we might be considered a great athlete at our own box or even in the region or state, when compared to the entire world, we are just middle of the pack.

For many of us, this leads to a whole lot of self-deprecating thoughts like “I suck,” “Why do I even do this?” and, “Why aren’t I better?” It can become a real battle to get through the Open without making yourself feel like an utter failure. This article is about how to avoid doing that. And believe me, this is just as much for me as it is for all of you.

What Does It Take to Be Elite?

The amount of time you have spent participating in sports, not just CrossFit, makes a big difference in how quickly you’ll make progress within CrossFit. Many phenomenal athletes and top performers have been participating in CrossFit for years – or they starting competing and participating in some sort of sport early in life.

That early and prolonged exposure to training, lifting, gymnastics, and other aspects of sports builds an athletic base that is hard to create later in life. Neurological pathways, muscle mass, body composition, and flexibility – not to mention athletic confidence – are most plastic and most easily attained during our formative years.

 “It can become a real battle to get through the Open without making yourself feel like an utter failure.” 

If you spent most of your pre-teen and teenage years playing video games, hanging at the mall, or participating in the drama club, then your CrossFit journey is going to be a longer, slower process. I did a little bit of cheerleading in high school (before you needed to be an elite-level gymnast to participate) but other than that, I was basically a nerdy, slightly chubby little kid.

My athletic base didn’t really begin to be built until I started lifting at a globo gym in high school. And I was even doing that all wrong. So, my progress has been slow and gradual. I’m sure a lot of you have similar histories. Therefore, comparing ourselves to someone who started gymnastics when he or she was five and is now an elite CrossFitter is just kind of a ridiculous comparison to make, don’t you agree?

Is Age Really Just a Number?

No, really. I know the saying “age is just a number” is pretty popular and I agree no one should give up his or her athletic dreams just because of age. But there is a huge difference between a 21-year-old athlete and one who is closer to thirty or 35. Heck, there’s a huge difference between 25 and thirty for most of us (if we’re honest with ourselves).

Hormones change. Our ability to recover from strenuous workouts slows. Our volume tolerance decreases. We get injured. Age happens, and with every passing year we need to assess how our bodies are handling our training and adjust accordingly. I’m not saying you should slack off, but I am saying you need to be realistic and appreciate what your body is still capable of – but also respect its limitations.

Oh, and another thing happens as we get older – we have to start working and taking on more responsibilities. We get “real jobs” or maybe we open a gym. How many of you thought if you opened a gym you’d get to work out all day? LOL, right?

“You may think it would be amazing to compete in the Games. But the commitments and sacrifices you would need to make may not align with your overall life goals anymore.”

As “grown-ups,” the amount of time we can devote to workouts, meal prep, mobility, and sleep all decreases. We also have more mental stress to deal with. Right now, I have a list about a mile long of things I need to do at our gym and at my “real job.” And I need to fit in workouts on top of that.

These days, most of those amazing world-class CrossFitters work out for a living (in some form or fashion). A few years back, that wasn’t the case yet. Now, the part-time CrossFit hero is a thing of the past. You’re all in or you’re recreational.

Your Goals Might Change

You may think it would be amazing to compete in the Games. But the commitments and sacrifices you would need to make may not align with your overall life goals anymore. If you want to raise a family, go to graduate school, or build a successful business, all those things would have to take a back seat to training if you really wanted to be an elite-level CrossFitter.

Is that something you actually want? Do you want to spend an entire day working out? Five or six days per week? Think about that for a minute before you answer.

If your answer is “yes,” would you still want to adopt that lifestyle if it meant sacrificing your other goals or at least putting them off for several years? That’s a tough decision for a lot of people and one that probably keeps many athletes from reaching the upper levels of competitive CrossFit.

And there’s no shame if your answer was “no.” Being a simple “great” CrossFit athlete is still something to be proud of and is also completely attainable for most of us.

Approach the Open With Confidence

So, as the Open begins and you watch the scores go up, avoid beating yourself up. Know that where you are now in your CrossFit journey is a reflection of many different things, many of which you have no control over.

“I am saying you need to be realistic and appreciate what your body is still capable of – but also respect its limitations.”

If you are unsatisfied with your scores, make a plan (a realistic one) and go at it. But, do yourself and all those who care about you the favor of not berating yourself or driving yourself crazy because you’re not top fifty in your region, top 100 in your city, or whatever.

Oh, and remember – CrossFit was and still should be fun. Remember that. And every time it starts to feel like a job, a chore, or something you dread, lighten up and remember this isn’t your job. It’s your hobby. Have fun with it!

Check out these related articles:

• 10 Opinions on the CrossFit Games Open
• 3 Lessons We Can All Learn From the CrossFit Games
• CrossFit Games Countdown: 7 Articles to Get You Stoked
• What’s New On Breaking Muscle Today?

Photos courtesy of CrossFit LA.

The post Mental Games: Are You Ready for the CrossFit Open? appeared first on Breaking Muscle.

I always felt that if anyone found out my secret they would think I was not the person they believed me to be. I felt that my secret would lead them to believe I was fat, lazy, unfit, gross, and unattractive, or unlovable. What is this awful secret?

It’s time I got something off my chest. I have a secret. It’s one I’ve been trying to cover it up since I was about thirteen. Until recently I was ashamed of it. In fact, I can’t truly say it doesn’t still make me a little embarrassed.

I always felt that if anyone found out my secret they would think I was not the person they believed me to be. I felt that my secret would lead them to believe I was fat, lazy, unfit, gross, and unattractive, or unlovable. What is this awful secret?

I have cellulite.

I’ve had cellulite since I was thirteen. I’m not talking about one or two dimples either. I have a sizeable amount of the dimply stuff on the upper part of my posterior thighs. My left side is much worse than my right. I know this because for the last twenty years of my life I have thought about, looked at, evaluated, and schemed about how to get rid of this stuff every single day of my life. Every. Single. Day.

This obsession, along with other body image problems and probably a genetic predisposition, led me to anorexia and bulimia. But guess what? It didn’t work. Even at my thinnest, which was a frail 90lbs, I still had a few dimples on my thighs.

Why was I so obsessed? Why did cellulite drive me to such lengths? Because every “fit” woman I ever saw in a magazine or on TV was completely devoid of the stuff. Every form of marketing and media made it seem as if only fat, unfit women had cellulite. Even the magazine geared toward women who lifted weights told me that if I got lean enough and lifted enough weights I should be able to get rid of the cottage cheese on my legs. Therefore, everyday when I twisted and contorted my body in the mirror, trying to see if my legs were smoother, I was disappointed to see the dimples were still there.

I was still unworthy of the title of “fit.” I was not good enough for a fitness magazine. I wasn’t fit enough to wear shorts or a bathing suit. I was unacceptable.

I know there are countless others who understand these feelings of embarrassment, shame, and frustration. That’s why I’m writing this article; I want us all to understand what cellulite really is and why it is not an indicator of your fitness. I want to rid you of the idea that you shouldn’t even think about wearing a pair of booty shorts to work out in if you are anything less than perfectly smooth. I want to dispel the myth that you need dimple-free legs and a smooth butt to be considered fit.

What Is Cellulite?

Cellulite really has everything to do with the structure of our skin. The outermost layer of the skin is called the epidermis. Directly below the epidermis is the dermis, which contains things like hair follicles, sweat glands, and connective tissue. Under this is the first of two subcutaneous/fat layers. When this first layer of fat protrudes into the dermis, it causes the dimpling appearance we refer to as cellulite.

Women who have cellulite tend to have connective tissue that is arranged differently. The connective tissue forms chamber-like structures that cause or encourage fat to bulge upward and outward into the dermis. Areas like women’s thighs and buttocks are especially prone to cellulite because that’s where we tend to store body fat. Men and the few women who do not develop cellulite have connective tissue that encourages fat to expand laterally and internally but not out into the dermis. So, a man’s thighs might have just as much adipose tissue, but he has what amounts to compression stockings over the top of the fat layer, whereas a woman has a pair of fishnets lying over her first layer of adipose. These structural differences have been confirmed with MRI, sonogram, and wedge biopsies. There is no getting around it – cellulite and the structure of the skin in cellulite-prone areas are simply different and something you cannot control.

Cellulite and the Female Athlete

I bet you’re still wondering why some women – even thin, lean athletic women – tend to have lots of cellulite and their female counterparts do not. Genetics, my friend. If your connective tissue is put together differently than your friend’s, your skin is going to look different. Just like skin color, hair, and height are all genetically determined, so is your predisposition to cellulite. That’s right, Mother Nature decides if you are to be dimple free or not.

She must find the dimples cute because 85-98% of post-pubertal females have cellulite. Yes! That means almost all women have cellulite.

That’s a hard pill to swallow for a lot of us, including myself. Really? My cellulite is not my fault? These dimples don’t signal to the world that I’m a fatty? No. No. And No.

It helped me to look at some studies and to really understand the structure of cellulite. Facts, research, and studies have shown us that cellulite isn’t a disease or problem of the obese. It’s normal. In fact, it is quite possible to be very lean, very fit, very athletic, and still have cellulite.

To that end, I present to you exhibit A. This is what I have deemed my body mullet: abs in the front, cellulite in the back. If you’re not laughing right now you must have missed out on the 80’s. Have someone explain “hockey hair” to you. No, I am not saying I am ripped. I’m not. I’ve certainly been leaner (still had the dimples though). But, I am fit. I eat a healthy diet. I am the strongest I’ve ever been in my entire life. I can see my abs. And I have cellulite.

My DNA is such that my connective tissues allow my fat layer to bulge. So what. I also have grey-blue eyes, frizz-prone hair, broad shoulders, and a stubborn streak. None of those things make me ashamed or embarrassed. Neither should my cellulite.

I’m not saying you have to love the appearance of your cellulite, and I’m also not saying you should abandon your fitness routine or healthy eating because it isn’t going to “fix” your dimples. No, I encourage you to keep working out and keep eating well. Keep doing what makes you feel good and what you enjoy. But do it in shorts. Do it in bikini bottoms. Screw trying to hide the dimples. That’s like someone with freckles trying desperately to cover them all up with makeup or someone with a big nose trying to hide behind their hair.

Stop worrying that everyone will think you’re not fit. It’s time to show everyone what real, fit, athletic women look like. We are not the airbrushed “perfection” of fitness magazine myth. We are all different, unique, and we come in different shapes, colors, and sizes. And most of us are probably rocking a few dimples.

Photos 1&2 courtesy of Shutterstock.

The post The Dirty Little Secret of the Female Athlete: Cellulite appeared first on Breaking Muscle.

Since then, we’ve spent a lot of time, blood, sweat, and tears trying to make it successful. A large part of that involves marketing, networking, and promoting the gym in numerous ways.

RELATED:Everything You Need to Know Before Opening a CrossFit Gym

As owners of the gym, our appearance is one way in which marketing gets accomplished. As much as we’d like for people to join the gym simply because they want to get fitter, healthier, stronger, or faster, most people really just want to look better naked. And we can’t really blame them. That’s why we started CrossFit, too.

Me becoming fitter, healthier, and stronger.

Bulky Is Not Marketable

And while I feel like I’ve never looked better physically, my current physical shape isn’t everyone’s cup of tea. In fact, I’d venture to say that I’m what a whole lot of women in our area and probably in America would classify as “bulky.” My husband and I laugh about this because compared to the professional CrossFitters, I’m a shrimp. But at 5’4” and 135-140lbs, I am bigger than what most women think of when they envision their “perfect” body.

So, why am I bringing this up? Because I have felt pressured at times over the past year to change how I look to be more marketable. Has anyone said anything directly to me? Not, but no one really had to.

REALTED: 2 Myths About Women and Weight Lifting Debunked

Have I heard “I don’t want to get too bulky” too many times to count when I have invited people to come try out a class? You bet I have. Have I heard secondhand that “those CrossFit girls get too big”? Certainly.

In a geographic area containing quite a few yoga studios, bootcamps, ballet-based barre classes, and fake CrossFit gyms that just do cardio for an hour, I know CrossFit, weightlifting, and the look of my body are not the popular choice. As such, it would be logical to a lot of business-minded people for me, the primary female spokesmodel for my gym, to tone it down a bit. To get skinny. To go for a more “toned” and less extreme look.

“So, why am I bringing this up?Because I have felt pressured at times over the past year to change how I look to be more marketable.”

But you know what? Fuck that. My 25-year-old self probably would have succumbed to the pressure. I would’ve gone wild with cardio and limited my calories until I met some arbitrary goal like weighing 120lbs so I fit that more marketable standard. But this 35-year-old woman isn’t going to give in to that noise.

Muscles Are Effing Sexy

It may not be everyone’s preference, but I like the way I look. I was always afraid of gaining weight in the past, but it wasn’t until I allowed myself to gain weight and muscle that I finally actually leaned out.

I’ve even managed to lose most of the cellulite I let everyone check out last year. Bikinis and shorts no longer scare me. I am empowered by these “bulky” muscles and I think I look damn sexy.

RELATED:Why Female Athletes Should Toss the Scale and Get a New Perspective

I also think every one of my CrossFit and weightlifting counterparts looks amazing and exactly how a fit female should look. An athletic, muscled female body is a body at its physical prime. How can that not be attractive?

Being Strong Is More Important Than My Pant Size

This is finally a reality for me. I truly no longer care what the scale says as long as my lifts are going up, I can breathe during my metcons, and my gymnastic skills are improving.

“I’m hoping others have found this tipping point, too. Where suddenly fitness isn’t about looking a certain way, but about performing at a certain level or feeling athletic and healthy.”

I recently, for the first time in my life, realized I needed to put some weight back on after I lost a few pounds unintentionally and my squats (and pretty much everything else) felt terrible. This was a life changing realization for me. For once in my life, gaining weight was a goal.

RELATED:Why Loving Your Body Is Not Enough

I’m hoping others have found this tipping point, too. Where suddenly fitness isn’t about looking a certain way, but about performing at a certain level or feeling athletic and healthy. If you haven’t gotten there yet, don’t stop until you do. You will not regret the freedom brought about with this realization and change in mindset. Free at last, girls. Free at last.

We Need to Stand Up to the Crazy Beauty Standards

We need more women to stop giving in to the unrealistic beauty standards the world has created for us. Namely, we should stop being afraid of being “too bulky” and accept for our bodies for what they become when we feed and train them the right way.

If you can’t take a stand for yourself, then you should do it for the little girl that’s looking up to you.Teach her what “beautiful” looks like. Her, and all the other women she encounters. Because beauty comes in a whole lot of shapes and sizes, and if she grows up to be a gorgeous young lady with thighs that don’t fit into skinny jeans and she doesn’t give a flying you-know-what, then you’ve done your job.

RELATED:Camille Leblanc-Bazinet: Strong, Real, and Less-Than-Perfect

Be Strong, Fit, and Live the Life You Love

So, if our gym grows a little more slowly and we never gain a ton of popularity with the women in our area, that’s okay. I’ll know the people we do have in our gym appreciate being strong and fit over pursuing an arbitrary beauty standard.

I’ll also know I didn’t compromise myself to become something I no longer care to be. I choose to love my body, no matter what it looks like, because it allows me to live and participate in the life I love. It allows me to do things physically I never dreamed possible. And it allows me to be part of a special group of women who are following the same, unpopular path.

The post Why I’m Not Giving Up My Muscles for Anyone appeared first on Breaking Muscle.

My Goals for This Holiday Season

Or, if you’re like me, it’s both. I. Love. Holidays. I am obsessed with the time from October through New Year’s Day. Everything seems to be brighter and more fun.

RELATED: How to Train, Travel, and Relax During the Holidays

But, as an adult, it’s no longer just making pilgrim hats out of construction paper and weeks-long breaks from school. The stress of trying to mesh your normal life with social obligations, parties, and the financial strain of all those gifts can really put a damper on your holiday spirit.

RELAX: Awake & Evolve: Cycle 2 – Holiday Stress Meditation

The holidays also have the annoying side effect of throwing your workouts and diet way off track. In recent years, I’ve found myself longing for the holidays to be over by early December. I don’t want to feel like that!

So, this year I’m challenging myself (and you) to take the stress out of the holidays. My goals are:

1. To actually enjoy my favorite time of the year.
2. To maintain a gym routine and not stray too far from my normal eating habits.

Here’s how I’m going to accomplish those goals:

1. By Saying Yes and No to the Right Holiday Events

Stop cramming every weekend between now and New Year’s Eve with parties you’d rather not attend. This time of the year should be fun, but it seems more often than not, we spend much of the season going to events due to feelings of obligation.

But a lot of the holiday invites are not mandatory and, in fact, no one would miss you if you didn’t go. Why would you force yourself to attend a huge, hours-long event spent trying to make small talk with a bunch of people you don’t know while checking your watch every five minutes to see if you spent enough time there as to not look rude when you leave? Ugh. Practice saying “no” to the stuff that does not put you in the holiday spirit.

“This time of the year should be fun, but it seems more often than not, we spend much of the season going to events due to feelings of obligation.”

Practice saying “yes!” to the plans that excite you, like when your best friend from high school comes into town and wants to have dinner. The special, once-a-year get-togethers that you enjoy are what make the holidays fun. Don’t skip those!

And don’t feel badly about prioritizing time spent watching A Christmas Story with your kids or simply relaxing on the couch. If instead of going to a party, you’d rather go to the gym or sit on the couch in your pajamas and shop online, then do that. Say you already have plans (shopping in your PJs does count as a plan) and don’t feel guilty about it.

2. By Making Myself a Priority

As soon as our schedules get a little weird, the first two things to be thrown out the window are diet and exercise. It takes time to work out and it’s easier to grab whatever food is around, rather than take the time to either make or go get a healthy meal.

But the truth is, I miss my workouts. And if I eat a few too many less-than-healthy meals in a row, then I feel terrible and my mood is awful. I’ve come to realize it would just be better for me (and everyone who has to deal with me) if I take the thirty to sixty minutes to work out or the ten minutes to go get a flipping salad, instead of eating the candy corn in the office kitchen.

“But the truth is, I miss my workouts. And if I eat a few too many less-than-healthy meals in a row, then I feel terrible and my mood is awful.”

If you need at least three workouts a week to feel healthy, then get them in come hell or high water. If you can’t stay on your cooking schedule, then make plans to try a healthy meal service or prep meals in advance. If you’re feeling tired and frazzled, then go to your yoga class that always leaves you feeling mellow. Take care of yourself so you can actually feel good through the holidays and not like a grumpy bloated version of yourself.

3. By Making No Excuses

Or maybe it’s not that it’s hard to fit in your workouts and to eat right. Maybe, especially if a healthy lifestyle is something you are still trying to adopt whole-heartedly, you are using the holidays as an excuse to skip the gym and eat every piece of pecan pie you encounter.

If that’s the case, stop that sh** right now. Do you really want to be faced with the tight pants, the gut rot, and the feeling of desperation that shows up around New Year’s Day when you realize you totally undid a good six months of work in the course of eight weeks? Probably not.

LET GO: Dear Self: Let Go of Excuses and Move Forward

4. By Enjoying the Parts of the Holidays I Love

Celebrate the time of year. Just do it selectively. I would never tell anyone not to eat their favorite foods on Thanksgiving, Christmas, Hannukah, Kwanzaa, etc. That’s ridiculous. And I can say that because I spent many a Christmas and Thanksgiving trying to find a steamed vegetable and a lean piece of non-fried turkey to eat because I didn’t want to go off my diet even for one meal. Do not be that person.

Unless you have a bodybuilding show or a weightlifting meet the next day, there’s absolutely no reason you can’t enjoy the holidays with your family and eat the foods you love that are special to this time of year. Just don’t waste the experience on foods you can eat any time.

RELATED: How to Get and Stay Ahead During the Holidays

Go for the pumpkin pie, the cranberry sauce, or the fried turkey – if those are things you truly enjoy. But, don’t drink the eggnog if you don’t even like the stuff. Then, the next day, get back to normal.

My Guidelines for Enjoying the Holidays

So to summarize: I’m planning to maintain my exercise routine, eat seasonal foods but not go crazy, and actually enjoy the holidays in the way that I most enjoy them. I will do this by:

1. By Saying Yes and No to the Right Holiday Events

2. By Making Myself a Priority

3. By Making No Excuses

4. By Enjoying the Parts of the Holidays I Love

I hope this helps everyone, myself included, make their holiday season more enjoyable, healthier, and less stressful. Please feel free to comment below with your tips and tricks for making this time of year special and stress-free.

Photos courtesy of Shutterstock.

The post 4 Commitments You Can Make to Have Happy, Healthy Holidays appeared first on Breaking Muscle.

At first, it seems obvious. Humans are social creatures. It’s just more fun to workout with friends. But, even if you’re a loner there may be an actual physical benefit to working out in a group. That benefit is called group flow.

A State of Optimal Consciousness

Flow is basically a state of optimal consciousness that allows you to focus on the task at hand and perform at your best. Steve Kotler, author of The Rise of Superman, a book focusing on how being in a flow state leads to peak human performance, defines flow as when “…every decision, every action le[ads] perfectly, seamlessly, fluidly to the next.”

Flow can be achieved by yourself, but it also occurs and becomes even more powerful when it happens in a group. It’s the classic notion that the whole is greater than the sum of its parts. A team or a group is more powerful and flows more powerfully than an individual athlete.

Spontaneity, cooperation, communication, creativity, productivity, and overall performance skyrocket in a group flow. People perform as a unit, anticipating the actions of others before they happen. Think hive mind, but without the weird beehive mental images that pop-up (or maybe that’s just me).

I know that sounds a little ridiculous and maybe even a bit unrealistic. But, if you’ve ever watched a football team rally and come back from a huge deficit, watched a band absolutely kill a performance on stage, or even watched a CrossFit team competition or group-training session, then you’ve seen people in group flow.

These kinds of experiences carry over to the people observing, as well. The overwhelming emotion that comes from witnessing group flow moments is what gives us chill bumps or makes us respond in an emotional way. It’s a thing of beauty and something that moves us, even if we don’t understand it.

What’s Actually Going on That Makes Us Perform Better?

As weird and woo-woo as the idea of group flow might seem, there are actual physiological things that change when we’re in a flow state. Namely, a bunch of neurotransmitters are released.

Dopamine

This enhances our ability to analyze and recognize patterns. It helps us problem solve faster and more efficiently. It also allows us to recognize things we might never notice otherwise. Plus, dopamine feels amazing! Cocaine, one of the most addictive substances in the world, stimulates dopamine release and blocks its reuptake. Dopamine drives humans to take risks and do new things, while also increasing heart rate, blood pressure, and muscular contraction speed and force. Therefore, it makes us braver and more physically capable.

Norepinephrine

This one increases heart rate, blood pressure, muscular tone, and respiratory rate. It also releases glucose to provide for readily available energy and increases arousal, attention, neural efficiency, and emotional control, thereby increasing our ability to ignore distractions. Ever wonder why you can’t hear the music or see anything but the bar when you’re wrapped up in the middle of a hard workout? That’s norepinephrine doing its thing.

Endorphins

These act as a natural opiate to relieve pain and increase pleasure at one hundred times that of morphine. That explains why you can work out, scrape half the skin off your shins, and not feel it until someone points out that you’re bleeding a few minutes after the workout.

Anandamide

This one acts like marijuana, in that it is a cannabinoid. It elevates mood, relieves pain, increases lateral thinking (our ability to link ideas together), and makes us fearless. So, scared of handstand walking? Do it halfway into a group workout.

Seratonin

Released near the end of a group flow state, seratonin is a happy hormone. It’s responsible for the fantastic feeling of calm and happiness at the end of a strenuous activity or flow session.

How Do You Make Group Flow Happen?

Wow! That sounds like a lot of fun things happening all at once. Let’s go do some group flowing, right? But, how do you make group flow happen? According to Keith Sawyer, an expert on the topic of group flow and author of Group Genius: The Creative Power of Collaboration, a few things need to come together at the same time to encourage group flow.

Group Goals

The group’s goal needs to be concrete enough so the group can tell when they are making progress, but the goal should also leave enough room for some problem solving to occur. In a fitness scenario, the goal is usually to finish the workout or in some cases the workout might be a part of a larger plan, like training for a marathon or competing at a CrossFit competition.

If you want to foster flow in your classes or training sessions, there needs to be a concrete and measurable goal. A class done “just for fun” probably isn’t going to foster flow as well. There also needs to be room for people to figure out the best way to meet the goal. If you’re too strict about how things “should” be done and limit group members’ abilities to try a different way, then you’re effing up the flow, dude.

Close Listening

Members of the group need to be attentive and fully engaged, what some refer to as “deep listening.” Members should also avoid forming an idea about how something will or should go before they listen or engage with their peers. Responses to situations should be genuinely unplanned.

You can’t have a group full of people who aren’t willing to pay attention, yet thinking they will learn a new skill or work together. I’m probably guilty of this more often than I want to admit. “Stubborn” should have been my middle name and, if you ask my husband, sometimes it is.

Move It Forward

After engaging in deep listening, team members then need to accept the new information, adjust, and keep moving forward. Nothing gets group flow off track like someone who refuses to adapt. (See Miss Stubborn above.)

Seriously, don’t be or let someone be the stick in the mud that refuses to take on a new way of doing things. Don’t be the one who, in the middle of a competition, refuses to change strategies simply because it isn’t how you think things should go. Don’t be a diva.

Complete Concentration

In order to achieve group flow, a group must maintain complete concentration on the task at hand. You can’t be distracted or you’re not group flowing. You can probably recall an example of distraction happening during a group lifting session. It could be there’s way too much socializing going on or people are goofing off on Facebook or email in between lifts.

If you’re having trouble getting your training group into flow or just working well together, make them turn their phones off, pull the groups further apart, or get them somehow separated from whatever the distraction is so they can concentrate on the task at hand.

Being in Control

Individuals in flow are in control of their actions and environments. But group flow requires that people be flexible and alter their own actions to suit the overall flow of the group. The key to achieving group flow is to allow each individual the autonomy to feel like he or she is in control, but then also make all group members feel related and have them value their roles so they will voluntarily make adjustments.

To do this, I would encourage and acknowledge each athlete’s strengths and then utilize it so each athlete feels valued. But I would also appreciate team members for what they add to the group. If people are competing as a team, have them practice together as often as possible. This allows them to become confident in their roles on the team and to become more comfortable working with each other.

Blending Egos

Members of a group have to be able to tame their egos and allow each member to contribute. Each member likely has a unique quality, idea, or talent and it’s important these qualities be brought together so the group shines, not just one particular member.

This brings to mind Destiny’s Child. Yep. Destiny’s Child was an amazing group for a while. Then one major ego, (ahem, Beyonce), decided she was better than everyone else. Their group flow was ruined and soon Destiny’s Child was a thing of the past. Sigh. So, no Beyonces on the team, okay?

Equal Participation

Group flow depends on members of the group participating equally in the final outcome. Skill and ability levels should be similar so that members are truly peers and can work together. If you pair beginners with advanced athletes, know the workout may be a challenge without good scaling.

Also, dominant, arrogant, and know-it-all types can really ruin group flow dynamics. Identify these types of athletes early, then correct the behavior or let them participate as an individual. (That was my nice way of saying “kick them out of the group.”)

Familiarity

The more team members know each other and work together, the more productive and successful they are. This is due to something referred to as tacit knowledge, which is an unspoken understanding that allows the group to make decisions and react quickly to one another’s actions. Again, practice and train together often.

Communication

Good communication doesn’t mean stuffy, formal meetings. The most beneficial communication occurs in informal conversations like the ones that happen before, during, or after a training session or group workout. So, here’s your excuse to socialize together. (And you thought all those gym socials where just an excuse to drink.)

Potential for Failure

The risk of failing (and occasionally actually failing) is important to group flow. Without that pressure, creativity and motivation will be absent. There needs to be some sort of testing ground in the group activity being engaging in. That’s why training for a sport or competition is perfect for enhancing group flow.

If your group doesn’t have a test to prepare for, then find one. My husband and I opened a gym in March, and while some of our members compete, many do not. So, we have them test their fitness by either repeating workouts periodically or retesting lifts and run times.

The Idea Is Simple

Wow! That’s a lot of information, right? But, the overall idea of group flow is simple. Foster a good environment using the components listed above with the right kind of personalities and you can enhance productivity, boost performance, and meet goals that you or your group may never have been able to achieve on your own.

References:

1. Kotler, S., The Rise of Superman: Decoding the Science of Ultimate Human Performance. New York, New York: Houghton Mifflin Harcourt Publishing Company, 2014.

2. Sawyer, R.K.,. Group Genius: The Creative Power of Collaboration. New York: Basic Books, 2007.

Photos courtesy of Jorge Huerta Photography.

The post Group Flow: The Pathway to Peak Human Performance appeared first on Breaking Muscle.

As far back as middle school, I have always had a goal or two to work toward. Always. Without a goal, I feel anxious, without direction, and a bit out of sorts. When I have a goal, I am focused. I feel more at ease. I am able to make decisions more easily.

Almost everything is focused on meeting my goal. I think that might be why I get a wee bit flustered when my schedule gets screwed with (those who know me realize that is a huge understatement). If something messes with my plan for the day, which is inevitably geared toward meeting a goal, I get a little mad.

Goals Are Important

So, why am I blabbing on and on about goals? I think they’re important, especially when it comes to fitness. When we don’t define our goals, we have less of a chance of actually attaining what we want. And if you don’t know what you want…Well, it’s time to start thinking about that, but how to do it is an entirely different article.

But for most of us reading Breaking Muscle, and especially those of us who love CrossFit, our goals likely very similar and probably include some kind of athletic component. After all, it’s that magical time of year again. I think it was Cheryl Noyce who said it best when she declared this time of year as the CrossFit New Year.

We’ve all just watched the fittest athletes in the world compete in the CrossFit Games and we are all making our resolutions for the coming training year. Right? But even if you haven’t heard of CrossFit or watched the games, setting fitness and health goals is something everyone should be doing if they’ve decided their fitness is a priority and they want to get in shape.

Good Goals Are SMART

Oh, and no, the goal to “get in shape” is not a good goal. It’s way too general, not specific enough, not objective enough, and there’s no time by which that goal needs to be met. No, if you want a goal that will actually get your butt motivated it needs to meet a few requirements. Good goals are SMART. And by that I mean:

• Specific
• Measurable
• Attainable
• Relevant
• Time Bound

A good goal also needs to be something that lights a fire in you. An example of a good goal would be: “I will handstand walk fifty meters by Dec 31, 2014.” It’s a good goal because it’s specific as to what I want to accomplish and I can time (measure) the length of my handstand walk. It’s attainable (I think) because I can already get into a handstand. It would be a different story if I were still working on getting inverted. It’s relevant because I do CrossFit and want to get better at gymnastics. And I put a time limit on it. If I just said I want to be able to do a fifty-meter handstand walk, but didn’t say when, then there is no pressure to work on it.

Oh, and speaking of time, I would also set mini-goals at the twelve, six, three, and one month milestones. This will help keep me motivated and on track to find my pot ‘o gold at the end of the rainbow (so to speak).

The Value of Short-Term Goals

There is also tremendous value for setting short-term goals. I mean really short term. As in, “What do I want to get out of this workout tonight?” Setting an intention for the day and for each workout helps you make progress toward your bigger, longer-term goals by encouraging you to make steady and consistent progress.

How good does it feel to check something off of your to-do list? Great, right? Even if it’s something small, it makes you feel that much closer to finishing your list. The same applies to fitness goals. Ask yourself what you want to accomplish today or during your workout. How do you want to feel during your metcon? Are you working on pacing today? Or maybe you want to be sure your technique is consistent? Maybe today is the day you go all out and get a feel for what a real competition is like? Whatever it is, make sure you know what your goal is and attack your workout like you mean it.

Focus and Be Present

That brings up another great point – make sure you are actually focusing on your training, workouts, and mobility when you’re at the gym. In order to meet the smaller, daily goals you have to be able to focus and, to borrow a term from my yogi friends, be present. Put your phone away. Stay off of Facebook and Instagram for five minutes and get your work done.

We, as a society, are constantly distracted. We call ourselves multi-taskers, but we’re feeling more time-strapped and stressed out because of it, and to top it off, we aren’t actually getting much done. Stop trying to do ten things – heck, even two things – at once. Focus on one thing at a time. Make sure you are giving your full attention to whatever you’re doing at the moment, and then move along.

So, squat now, Facebook about it later. Cool?

Just Do It

To sum things up, goals are important. Without them, we flounder. To meet goals we need to identify what we want long term, then break that lofty goal or goals down into shorter-term goals that will eventually get us to the finish line. I would choose specific SMART goals for twelve, six, three, and one months from now.

Once you figure out those short-term goals, work on planning your workouts, diet, and schedule. Remember to set a focus and intention for every week, day, and possibly even hour of the day. Maybe that sounds a bit overwhelming, but it’s not once you see it on paper. Plus, having clear direction is calming and much less anxiety inducing. It takes the guesswork out.

So, get out a piece of paper and pen and get to dreaming and planning. See you at the 2015 CrossFit Games, right?

Photos 1 and 2 courtesy of Shutterstock.

Photo 3 courtesy of Jorge Huerta Photography.

The post Squats Now, Facebook Later: Stop Dreaming and Start Doing appeared first on Breaking Muscle.

Are you struggling with what to give her? Don’t worry, I can help. Check out my ideas for some great gifts for the athletic lady in your life. (You’re welcome.)

1. Unbroken Designs Jewelry – $20.00 – $45.00

These pieces are fantastic! I personally have the kettlebell earrings and several of the necklaces and I love them. They are well-made, high-quality pieces that hit the current fashion sense right on the head. I feel like I get to express my love for athletics without being too overt. I personally would love to have the gold heart earrings or “Strong” bracelet.

2. Paleo Treats Banditos (aka a Paleo Peanut Butter Cup) – $19.99 for four-pack

Okay, so it’s an almond butter cup and not peanut butter. That’s even better, in my opinion. If your chick digs chocolate (a.k.a. she is human), then this will certainly bring a twinkle to her eye and you shall be rewarded accordingly. She can have her chocolate and stay paleo too! Just do it.

3. The Paleo Chococlate Lovers Cookbook – $22.80

Maybe you or your significant other like to make your own goodies. Problem solved. Either give this book as a gift and whip up something tasty together or surprise her with something you made yourself! Either way, she’ll love the gift and it’s something that will pay off for you in the future when she decides to whip up something sweet.

4. Hanky Panky Lingerie – Price varies

Okay, so if you’re going to go for lingerie, please, get some undies that are actually comfortable and will be worn more than once. The athletic lady in your life will probably appreciate something comfortable and stylish. Underwires and too-tight elastic bands that create rolls where there were no rolls before do not make a woman feel sexy. Hanky Panky items are awesome because the undies don’t cut in or bind and they have a ton of cute styles and colors. I also like the name. When in doubt about what style to choose, go for the hipsters or boy shorts and a bralette.

5. Reebok Studio Legging in Punch Pink – $50.00

These just make me smile! The color reminds me of those candy message hearts that are so popular at Valentine’s Day. These can go to yoga, out for a run, to the gym, whatever. Heck, she might even sleep in them. Perfect for the athletic girl who doesn’t mind a little extra attention.

6. A Massage – Price varies

Okay, so maybe that’s not the most original idea. However, if your significant other works out, she needs this. She wants it! You should give it to her! If you’re good at giving massages (meaning you will do it for longer than five minutes without having to watch TV at the same time), then make it special. Get some massage oil, light some aromatherapy candles, and play some relaxing music. Make her feel super special. If you’d rather leave it to the pros, ask around for recommendations for a good massage therapist in your area.

7. Reebok Studio Stripe Tank – $48.00

Nope. I’m not sponsored by Reebok. I am just really digging some of their spring line. This tank, for example – I love it! It doesn’t look like a workout top. It just looks like a tank. You could wear this to the gym or pair it with a pair of jeans or shorts and wear it out. I love stuff like this and I think most athletic women appreciate double-duty pieces. I’m pretty sure you’ll get some extra loving if you wrap this one up for V-day!

8. Maybelline Baby Lips Lip Balm – $3.99

Yes, I’m serious. I recently discovered these and they are fantastic. They moisturize lips and prevent chapping, but they don’t look too “done” and they aren’t sticky or goopy. Runners or anyone who spends time outside working out will appreciate this lip balm. You can get some that are clear or others with a little color. Don’t be afraid to pick up a few in the super bright shades, as they don’t go on as dark as they look. And because they’re so inexpensive you can afford to get a whole much of these or pair them with something else. Bonus: more kisses for you!

9. Peace Love World Pajamas – $78.00

Pretty much anything from this line would make a great gift. Peace Love World’s fabric is amazingly soft. These pajamas scream Valentine’s Day with that red color. I can just imagine how amazing these would feel after getting out of a post-workout shower! I’m telling you, you really can’t go wrong here.

10. Argan On the Go Kit and/or Model Citizen Whipped Argan Oil Body Butter with Radiance – $40.00 or $35.00

I was a bit torn here, hence the and/or suggestion. While I would totally love the “On the Go Kit,” I can see why some people might find it a little too utilitarian to be a Valentine’s Day gift. However, I think most women would appreciate kit this for post-workout damage control. Plus, these products are free from a lot of potentially harmful chemicals. See – you’re trying to prolong her life. That’s romantic, right? The whipped argan oil is simply indulgent. Plus, it has a goldeny shimmer in it. Seeeexy! Any girl would feel a little extra vavavoom with this on. But if she’s got a little extra muscle and curve, she’ll knock your socks off.

I hope these suggestions help you find the best gift for the fit lady in your life. And girls, if your significant other doesn’t read Breaking Muscle, you might want to just leave this open on your screen for a while. Or you can be a little more forthright and post it on Facebook and tag any potential gift-buyers. That should do the trick.

The post Vanessa’s Valentine’s Day Gift Guide for Fit Females appeared first on Breaking Muscle.

A family history that could potentially be genetic and life threatening especially when pregnant was passed on to someone else to figure out. A personal history of osteopenia was dismissed. I was told a prenatal vitamin would be necessary, but I would need to stop taking vitamin D and fish oil because I would be getting too much along with the prenatal. That might be true, but I never actual told the healthcare provider how much vitamin D or fish oil I take. I guess I should say my healthcare provider was nice and polite, and it wasn’t a terrible experience, but I wanted someone to talk to me and listen to my concerns and I don’t know, act like he or she cared a little bit?

As a health care provider myself, the appointment caught me off guard. I guess it shouldn’t since my former experiences with doctors who don’t seem to give a crap about their patients was one of the reasons I decided to become a nurse practitioner. I just couldn’t help but think that I wouldn’t have done the same thing if I had seen a patient with my same concerns. After I left the office, I promptly decided to find someone else to manage my care in the future.

You’d think because I’m in the medical field myself that I’d have known what to look for when choosing a provider, but I didn’t expect it to go this way, Now, after the fact, I can see where I went wrong in selecting who to see for my care. Knowing that you all care about your performance and your health, I thought you might have some of the same concerns as me. So I came up with a list pointers on how to find a health care provider who will listen to and address your concerns, respect your beliefs about nutrition and supplementation, and work with you to design a healthcare program that’s more well-rounded and focused on preventative health:

Note:I am not by any means trying to slam other, well-meaning healthcare providers. There are a lot of fantastic doctors, nurse practitioners, midwives, and physician’s assistants out there. Most of them are overworked, have schedules that demand they see too many patients in too little time, and they’re just doing the best they can to make sure they keep people as healthy as possible. This article is simply meant to help guide patients to find the HCPs out there who want to prevent disease, are open to alternative and integrative medicine, and who truly care about their patients health.

Here are my suggestions on how to find a good healthcare practitioner:

Tip #1: Look for Smaller Offices

Avoid large groups managed by hospitals or large companies. Larger offices are not as great for those of us who want to spend more time with our providers, who might want a provider open to alternative treatments, or who want a doctor who has an integrative approach. (Integrative medicine is the combination of alternative and traditional medical treatment.) These large groups often have more protocols and restrictions that they expect their providers to follow, and these often do not include alternative therapies. Larger offices also tend to require or expect their providers to see a certain amount of patients per day. Smaller, privately-owned clinics are going to be far more likely to be open to alternative therapies and they may be less restricted in terms of time they can spend with you per visit.

Tip #2: Ask If They Sell or Recommend Supplements?

Okay, this is a tricky one. Yes, there are some doctors out there selling a ton of unneeded supplements with the main goal being lining their wallets. However, there are many healthcare providers who realize the importance of high-quality supplements like vitamin D, omega 3, and probiotics. So, these doctors stock their preferred supplements in their office or recommend products they like. Do they make a profit from the products they sell? Probably. Is that a horrible crime? No. Conflict of interest? Maybe. However, if you are looking for a healthcare provider who believes in the importance of a healthy lifestyle and who won’t just offer you a medication for everything, the inclusion of supplements in their treatment protocols is a good sign.

Tip #3: Ask for Referrals

That may seem obvious, but I think in reality most people look to see who is covered by their insurance, then find who is closest to their home or office, schedule an appointment, and hope for the best. My recommendation would be to ask those people in your life whose opinion you value who they see for their health care. Ask your trainer, your coach, your yoga instructor, or your fellow gym-goer for their recommendations. Chances are they’ve shopped around a little and know some providers they trust and feel comfortable seeing.

Tip #4: Ask How Much Time Is Allotted Per Appointment?

If you find an office you think might work for you, call and ask how long they usually devote to each patient per visit. Generally, the longer the visits, the more thorough and attentive the provider will be. Also, you’ll have more time to voice concerns and ask questions. Oh, and one more thing, this also means the provider is going to be less harried, calmer, and just more pleasant and able to focus on your care.

Tip #5: Ask If They Offer Any Alternative Treatments?

Look at the clinic’s website before you call to schedule. Do they offer bio-identical hormone therapy? Acupuncture? Nutrition counseling? If they do, take that as a good indication that they are going to be far more likely to be supportive of holistic therapies and a healthy lifestyle.

This is definitely not a perfect guide. There are amazing healthcare providers to be found in every type of office. But, I think if you use the above tips you will be far more likely to find a provider who is willing to listen and work with you to design a healthcare plan that addresses your concerns and needs in a more holistic way.

Photos courtesy of Shutterstock.

The post 5 Tips on How to Find a Good Healthcare Practitioner appeared first on Breaking Muscle.

Does this sound familiar? It certainly sounds familiar to me. I used to do this multiple times a year, not just on New Year’s Day. I was a constant disappointment to myself. I never measured up. I wanted to look like an athlete, to be proud of my body, to wear size-two jeans, and rock a six-pack year round. I was an utter failure in my own eyes because I could never quite meet my goals, and if I did it was fleeting. I would have the six-pack and fit into those jeans, but only for a month or so. Why was that? Not because of lack of effort. I was starving and working out to exhaustion. What was going wrong? Not only was I trashing myself, but maybe I was focusing on the wrong things? Yes, I was making the wrong resolutions.

A Different Kind of Goal

Today things are different. I no longer resolve to lose fifteen pounds. I no longer yearn to fit into jeans made for pre-teens. I no longer look in the mirror in disgust when my jeans fit a little too tightly. Today, I have different goals. I have a different kind of resolution. It doesn’t mean I don’t care about what I look like, but it means the outside takes care of itself most of the time and my priorities lie elsewhere. And guess what? As a result, I look way closer to that athlete than I ever did when I was chasing purely aesthetic goals.

That’s crazy, right? You quit caring about having abs and you get them?! Kind of. What really happened was that I started caring far more about my athletic performance and, in turn, my body started rewarding me. When I was just focused on how I looked, I underrated myself, I did too much cardio, I avoided exercises that would make me too “bulky,” and as a result I lost muscle, strength, and my metabolism stalled. I didn’t have enough energy to really push myself. Once I started focusing on how much I could lift, getting a muscle up, getting my handstand pushups, or on how much I could snatch, deadlift, and squat, that’s when the magic started to happen.

A Different Kind of Attitude

Things are still changing for me, too. The stronger I get, the less I care about what I look like. Physical strength begets mental strength. Once you realize your body’s potential and start appreciating it’s abilities, then you will care a whole lot less if your thighs don’t fit into a pair of old “skinny jeans.” You will carry yourself with a whole new confidence.

Food is less of a battle, too. Not only can you eat more because your workouts are more productive and you carry more muscle, but eating poorly makes you feel awful and hinders your performance. If you under-eat your workout sucks and if you eat the wrong thing or too much you’re slow, lethargic, and heavy. It’s no longer a game of “I hate how I look so I’m going to punish myself by starving,” but a strategy of fueling performance.

A Different Kind of Resolution

If any of this sounds familiar and you are ready to get off of the resolution-self-hate train, I challenge you to make a different set of resolutions this year. Instead of “I want a six-pack by March,” how about “I will run my fastest 5K this spring.” Or instead of trying to fit into those old jeans from college, you resolve to squat 200lbs. Who the hell cares if you can fit into those jeans? Because we both know you were subsisting on fat-free frozen yogurt and Diet Coke in college and you are not going there again – and back then you couldn’t even dream of squatting 200lbs.

Instead of resolving to eat under a thousand calories a day and do cardio for at least 45 minutes five days a week, why don’t you sign up for a CrossFit competition or plan a hiking trip with friends? These kinds of resolutions will not only leave you looking and feeling better, but they will provide you with memories, moments of pride, and feelings of self-worth that no diet or session on the step-mill will ever give you. I can tell you the number of times I bragged about doing thirty minutes on the elliptical. Zero. Do I brag about my lifting records? Of course I do. Every person on Facebook and Instagram knows when I hit a new goal!

You must be healthy, and you must take care of yourself (not abuse yourself). Going forward, focus on your body’s abilities, not it’s faults. Concentrate on performance goals and nurturing your body, not trashing it or punishing yourself. Make #adifferentkindofresolution now and see how you change physically and mentally over the next few months.

Have you thought of your resolution? Share it in the comments below so we can support you on your journey.

Photo 1 courtesy of Shutterstock.

Photos 2 & 3 courtesy of CrossFit Impulse.

The post It’s Time to Make a Different Kind of Resolution appeared first on Breaking Muscle.

“But wait, I work out everyday. I’m super active! I definitely have a slow metabolism,” you might be saying. And maybe you do. But, let’s think about this for a minute or two. When it comes to weight loss or gain, we are playing a game of numbers for the most part. Too much food and not enough energy expenditure causes you to gain weight (be it fat or muscle or both, depending on the circumstances). The opposite is also true. Eat less and move more and you lose weight. Yes, folks, I’m simplifying things quite a bit here, but for the most part this is how it works. So, if we are having difficulty losing weight and blaming it on our metabolism but our blood work and hormones are actually in line, then we have to start thinking about where the problem really lies.

The Importance of NEAT

Your basal metabolic rate (BMR), plus the thermic effect of the foods you eat, added to something often referred to as Non-Exercise Activity Thermogenesis (NEAT) or Non-Exercise Physical Activity (NEPA) makes up your energy requirements for each day. NEAT or NEPA is a huge part of that equation and I’ll explain how. 

BMR + thermic effect of food + NEAT/NEPA = daily energy requirement

BMR, or Resting Metabolic Rate (RMR), is the energy requirement of your body either without any activity or while lying motionless. BMR/RMR accounts for about 60% of your total daily energy requirements. The thermic effect of food (the amount of calories needed to digest food) accounts for about 10-15% of your energy requirements. The rest of your energy requirements are dependent on how active you are in both intentional exercise and NEAT/NEPA activities (normal life activities like cleaning, shopping, walking, etc.).

NEAT/NEPA can account for as little as 15% of energy expenditure in the very sedentary and up to 50% in very active individuals. If a woman has a BMR of around 1,000 calories (we’ll use that nice even number for simplicity’s sake), she’ll burn about 150 calories digesting the food she eats each day. She may also burn anywhere from 150 to 500 calories more per day depending on whether she has a day full of walking around, shopping, and cleaning or if she spends the day sitting and working on the computer.

We’re also going to say our person didn’t engage in any intentional exercise on this particular day. So, on the low end of things, she is going to burn 1,300 calories. If her NEAT activities are on the higher end, she’s going to burn 1,650. That’s a 350-calorie per day difference between those activity levels. Now, I don’t know many people who eat only 1,300 calories per day, but I know plenty of people who have office jobs and don’t workout. Couple a sedentary lifestyle with a daily surplus of calories beyond your basic energy requirements and over time you have weight gain.

The Truth About Your Activities

“But I workout! I’m super active,” you’re saying. Okay, I hear you. But, consider this: the average calories burned during an hour of intentional exercise is about 328 calories for every 100lbs of body weight. (This is an average and not extremely accurate, as everyone will differ based on unique factors such as lean body mass, BMR, etc.) Then consider that most of us aren’t engaging in a solid hour of nonstop exercise for an hour a day. I usually workout for over an hour daily (not nonstop, however), so it does happen, but it’s not typical.

But get this – if you’re a 150lb women and you’re doing thirty minutes on the elliptical then you might only be burning 246 calories. That’s about the amount in two-tablespoons-plus-a-smidge of almond butter (which isn’t that much!).

And if you’re working out like a fiend and are still not where you want to be physically or in terms of body fat percentage, then consider the following. Multiple studies have shown that people who engage in intentional exercise either unconsciously either ate more to compensate or overcompensated for the calories burned by moving less after the exercise and thus negating their efforts to a degree. Translation: you can’t workout and then sit on your bootie all day, and you also can’t not account for that post-workout shake (or donut). It still counts, and you might even be negating your whole workout!

What “Naturally” Lean People Do

It’s easy to lose site of all this information when we compare ourselves to others who seem to effortlessly lose weight or stay lean. We often compare how much we are working out and how much we are eating, and then we blame our genetics for giving us this tortoise-like ability to lose fat. But, we don’t see what these “naturally skinny” people are doing on a regular basis.

My guess would be that your naturally-thin friend quite possibly has a very active job, as opposed to sitting at the computer or in meetings or answering the phone all day. “Naturally” thin people may also workout on top of their active jobs, adding to their daily calorie burn. Their metabolisms aren’t any better, they just move more. This daily surplus of movement and expended calories adds up over time, just as non-movement and surplus calories can.

The subtle but consistent differences in activity and lifestyle make it appear that we have two camps: those who stay thin effortlessly and those who do not. But really it’s a case of those who are active in an effortless or routine way and those who are not active. So, maybe you don’t have a slow metabolism at all. Maybe you just need to get out of your desk chair?

References:

1. Levine, James. “Nonexercise activity thermogenesis (NEAT): environment and biology.” American Journal of Physiology – Endocrinology and Metabolism. no. E675-E685 (2004). 10.1152/ajpendo.00562.2003 (accessed December 15, 2013).

Images 1&3 courtesy of Shutterstock.

Chart adapted from Ainsworth BE, et al, “Compendium of physical activities: A second update of codes and MET values.” Medicine & Science in Sports & Exercise. 2011;43:1575.

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