Stop Violence Against Women

I know this is off topic from many of my posts but I do believe it has a great deal to do with women’s health.  Domestic violence is a serious matter! Interestingly two serious domestic violence stories have come across my news feed in the last two days.    The first story is the case of Christy Mack  23 year old ex-porn star.  Which unbeknownst to me grew up in the small town of Edinburgh where I spent thirteen years of my life.  I don’t know Christy nor even remember her since she’s fifteen years younger.  The other story is a young 19 year old girl viciously gang raped, in broad daylight with hundreds of people watching. This act of violence was even videotaped and nobody stopped it.  It brings me to this question what are women worth to our society?

I ask this question because in the case of Christy Mack, she has received so many hate messages and notes saying she deserved it.  Why? Is it because of her profession?  Does any women, girl or child deserve sexual or physical violence?  As a society we have really lost our humanity.  Christy Mack was allegedly beaten within an inch of her life by former MMA fighter War Machine.  I say allegedly because his trial is in September 2015.  Her injuries included a ruptured liver, broken teeth, and eighteen broken bones.  However because of her profession she is blamed for the beating. 

The young girl raped on spring break in Florida, fortunately doesn't remember the incident but it is on video.  I’m sure during the trial she will eventually have to see the brutal attack that occurred against her.  Two college guys have recently been arrested and several others arrests are expected to occur.   What is concerning to me, as a mother of two girls; why didn’t anyone stop this from occurring.  Where is our humanity?  This girl was brutally raped my multiple people.  The video is long and nobody called the police. 

Domestic violence and sexual assault rates are increasingly high.  These stories are coming across our news in such high rates.  If you witness domestic abuse or sexual assault speak up.  Don’t let things continue to happen and watch.  If you are afraid for your safety, find a safe location and call the police.  Think about your sister, mother, daughter or any other female you know and take action. 

If you are being physically or sexually abused then contact the National Domestic Violence Hotline .  or if you live in Indiana contact the  Indiana Coalition Against Domestic Violence. 

Get involved! Take a stand and stop violence against women and children.  

Lose 10 Pounds in Seven Days! B.S.

Today as I scrolled through Facebook, I happened to see a story with the headline, “Lose 10 pounds in Seven Days."  First thought, idiotic! If I could have lost 10 pounds in seven days I would have been all over that crap when I was losing weight.   Instead I did it the healthy way; increasing my daily exercise to include cardiovascular training and resistance training as well as cleaning up my diet.  I didn't have a clue what I was doing but that wasn't going to stop me.  

These fad diets are ridiculous!  It is unhealthy to lose that kind of weight in a seven day period, not to mention this diet called for eating grapefruits only.  No thanks! I think I would like to keep my teeth.  Additionally, when you lose that much weight it isn't fat!  Come on do you think you will lose fat that fast??  NO! Instead you lose  water and muscle.  I don't know about you but I'd like to keep my muscle so I am capable of walking, standing from a seated position, eating and playing with my kids.  Muscle mass begins to decrease at the early age of 30.  This is called Sarcopenia, physically inactive people can lose up to 3-5% of muscle mass per decade! Imagine how much more muscle mass is lost when doing these crazy diets on top of avoiding exercise.  Can you stop sarcopenia from occurring? No, but it can be slowed down greatly by adding a resistance training program and doing it for the remainder of your life.    These rapid weight loss promises set people up for eating disorders.  

How to safely lose weight:

• Think about genetics, instead of comparing your body to ridiculous models or fitness magazines look at your family.  If you have shorter, thicker family members you cannot change genetics.  If you have long, lean family members and you want to put on mass, be realistic about how large you can get.  
• Eat a well-balanced diet- If you avoid eating foods then you become a fat storing machine.  I'm positive you don't want that and it won't help you achieve your goals.  
• Consume your Macro-nutrients; Carbohydrates, Proteins and Fats.  Yes fats!  Good fats; nuts, avocados and natural peanut butters are a few.
• Caloric Restriction needs to be at a maximum of 1000 k/cal a day but if you train then stick to 500.  We do rigorous training and I couldn't perform if I cut my calories to some unimaginable amount.  
• Gain muscle by avoiding alcohol, eating lean proteins, consuming good carbohydrates (lots of vegetables) and resistance exercises (6-12 reps at 67-85% 1RM).  This will allow for muscle hypertrophy.  
• If you want substantial amounts of body mass lost quickly the consequence is substantial amounts of lean muscle lost.  
• Gradual weight loss allows for maximum fat loss and maintaining lean muscle mass. 
• Do not cut calories lower than 1800 to 2000 if you train frequently.  
• Avoid Low Energy Density foods- Like chicken broths, fruits, and don't eat salads every day!
• Record how you feel before, during and after a meal.  Also journal if you are a binge eater or stress eater.  

New Beginnings

This week has been a struggle to say the least.  Tonight as I prepare dinner a sense of peace comes over me.  I should be struck by panic but for the first time it's not there.  As I prepare dinner and watch my boys an their dad in the yard I'm happy.  I feel blessed!   This week I found out that I lost a great opportunity for an internship and possibly a job.  I spent two days crying and completely upset.  I cried mainly because I was already stressed about my husband possibly losing his job.   I realized today what I want to do with my life.  I graduate shortly with a Bachelors of Science in Kinesiology, Major in Fitness Management and Personal Training and a Minor in Health Promotion.  What do I want to do when I grow up?? Wellness Coaching!  I love what I currently do with our members at the School of Strength and I think we could grow to so much more and help so many in our community.  Not only do we train our clients, offer community, build friendships but we help them lose weight and reach their goals.  

Today, April Fools Day my husband begins a new journey as he resigned from his position after 8 years with a family owned business.  The terror wasn't there instead peace and relief.  He is taking these last days of our childrens spring break to spend time with the kids.  This is something he hasn't been able to do in a long time.  Am I scared? A little but he's already getting offers so I know this will pass quickly.    

The me before would have grabbed a bottle of wine and maybe a quart of ice cream to drown myself  and feel numb.  Seven years after I said good-bye to that person I refuse to let her creep back into my life.  If you are struggling with life and deal with stress by using food as your drug, I can assure you it gets better but only when you take the first step.  

Enjoy this beautiful day with your family.  Stop, enjoy life and most importantly LIVE!! 

Oh yeah dinner tonight is baked chicken and steak fajitas! Easy breezy clean Figher Diet food!