strength – Page 5 – Khaos Theory Derby

A mish mash of mish mosh of Khaos

I’m going to be honest on this one: I’ve been wanting to write a new blog for about a week and there are sometimes where I just don’t feel like typing. Today, I put on my big girl panties and recognized that I have not yet bought voice recognition software, so I must typey typey all my thoughts and tidbits to you.

So what has been going on? What HASN’T been going on!!

First and foremost, the Fit For Summer Online Body Challenge has started … it’s pretty awesome. I have derby and non-derby; local and remote. I have clients new, old and non-clients. I have coaches and those unsure if they want to coach. I have everyone. It’s already been an inspiring and motivational couple of days. We started with the “Gallon/day” challenge as their homework. This is one of my favorites – it really sets up each person with the hydration they need to be successful throughout the whole challenge.

It’s really great to hear everyone moan and cower at the idea of a gallon a day and then three days later they’re singing that their joints don’t hurt. That they had more energy at practice. That they didn’t feel hungry like usual. They may have peed more and they may sweating more than ever … but the benefits far out-weight the temporary side effects.

On a more personal, business front, I have welcomed SIX new VIP clients and coaches in the last two weeks. There are also several others that are interested in becoming a part of my growing team. This all comes out of the push to get my own sponsor to her Millionaire Team cut. We all had our best months ever. We all reached more people than ever before!

With the growth comes a need to grow as a person as well. So in line with that I have decided, finally, on a name for my team… I am leading Team HarderBetterFasterStronger. These are the things I am passionate about helping become. I am passionate about being myself. Plus, the Daft Punk song is a fabulous anthem.

On a personal front, I am partaking in my own fitness challenge. I am going to be focusing on the strength in my legs to support the further recovery of my knee. I’m also going to be concentrating my short burst endurance so that I can keep improving in the jammer spot. We are prepping for our May bouts against Cape Fear, Arch Rival, Chicago Outfit & Kansas City.

I am also personally prepping for the Derby Ink Invitational that will be in Harrisburg April 19-21. I am playing on Team Rogue – a mish mash of flat trackers from Steel City, Dutchland, HARD, Maine, Philly, Rocktown and River City. I am both exceptionally excited … and exceptionally nervous.

And it’s happened yet again. When I blog in pieces it becomes disjointed! So. I guess I should sign off now and do more homework T minus 30 days until graduation. Bring it on.

Oh yea. And this - Rebuild Strength was voted the #1 recovery drink by Triathlete Magazine. Word. — Oh yea. And this – Rebuild Strength was voted the #1 recovery drink by Triathlete Magazine. Word.

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Facing down the demons

She awkwardly stands up and moves to the front of the room; standing there for a moment, she shuffles her feet and looks at the floor for a moment. Then, steeling herself, she raises her gaze to the room of people gathered in front of her. These are the people she is supposed to lead and inspire; the people she is supposed to be an example and pillar of strength for.

“Hello, as you know, my name is Kristie,” she croaks.

“Hello, Kristie,” the zombie crowd responds.

She takes a breath. She looks them in the eye: “I am a food addict with a penchant for sweets.”

There. I said it. I have admitted it to the crowd. It is something I struggle with every day. It is something I fight within me. If there is food near me, I will eat it. If there is chocolate, or ice cream, or wine or sweets… I will find a reason to consume it.

For those of you now thinking, “Kristie, why is this a confession? You can eat that stuff! Look at you! You can afford it.”

This means that you are assuming I am eating healthy for the sake of a smaller number on the tags of my dresses. Not for the energy. Not to live longer. Not to be a better athlete. Being thinner is a side effect of being healthy, but it is not the only reward for me.

Being able to climb a flight of stairs without getting winded is a benefit. Not feeling like I have to nap at 3pm every day is amazing. Being at the end of an endurance practice and being able to say, “What? We’re done?” is the best feeling ever.

Nights when the addiction overcomes me is not the best feeling ever: Nights when I succumb to rich foods and chocolate cheesecakes and many glasses of alcohol cause me to make excuses. I say, “It’s ok. It’s vacation.” Or “We’re celebrating” or “It’s just tonight.” Really, the piece in the back of my head I’m saying “You just ate 1000 calories more than you should have.” Or “Your sugar count is off the charts and you didn’t work out hard today.” Or “how are you going to be faster than Burning River eating like that?”

Every day around food is a struggle for me, and most people do not realize it. I drink shakes and uber control my diet through high protein means and with the help of Herbalife. I have to be super strict on myself, not just because of my goals, but because of my habits. And the reason I look the way I do, and perform the way I do is BECAUSE I can control myself [usually]. But if I am lax on myself, and give myself an inch, is that allowing myself to be human or is that skirting responsibility? Does it do me any good to feel nothing but guilt after the fact?

So it comes to it.

I do not want to give myself too much slack, because then I could fall into the habit that I’ve seen other people fall into: They know that their threats are empty. They can eat what they want and not follow their plan and it’s ok. They’ll tell their coach that ‘they’ll do better tomorrow’ and that ‘well, that cake really won’t count.” They constantly fail and they blame the crash diet they were on, or the food they ate. Not themselves.

I will not do that. I will pay the consequences. I have let my addiction get the best of me tonight. It happens. I am human. However, that also means that tomorrow I will be doing an intense workout. As my consequence I will do strength training tomorrow as well as 100 minutes of cardio. Yes. Before we go to the Planetarium.

I will not let this defeat me.

Also, tomorrow my Herbalife shipment should be hitting the condo. (I’m at my parent’s condo visiting my baby sister this weekend) I will be fully stocked with shakes, vitamins, supplements and Hydrate. I will continue to strengthen my knee and my body and work towards my Level 10 body.

I may have been a disappointment today to the people who I am supposed to inspire, but it will not be a status long lived. Water intake, up. Goals set. Motivation ready.

I have a Fit for Summer Challenge starting up April 1 and I cannot wait to change lives. I am so pumped up to help other people who have let their addiction defeat them in the past. I am so excited to show each individual how beautiful they are. If you want in on the challenge, just contact me for info at KGreyActiveNutrition@gmail.com .

I am ready to take over the world with health and motivation. I am ready to conquer my demons. I am ready. The first step is admitting something that I have struggled to come to grips with over the course of my growth: I am addicted to food. I am addicted to sweets. I am addicted, but I am ready to change. I am willing to sacrifice. I am going to overcome and to win….

Are you?

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Confidence

Feelings are cyclical, I understand. It is insane to believe that we will not undergo some fluctuating feelings and emotions throughout our journeys – no matter how positive and upbeat we are. It is understandable to feel down sometimes, or have to pick yourself up after a bad day. To really, honestly change your mindset takes years of practice and discipline.

Even then, even the pros of positivity find situations in which negative thoughts creep in. Ask them – they’ll admit it! The difference between those who are truly positive and the rest of us is that the truly positive folk have little alarm systems that go off when negativity happens and they’re able to divert, re-route or re-assess to turn the energy around.

So why am I talking about this with a title on the post called “Confidence”?

Because it is amazing how sometimes you just wake up. When you set off on a journey like I have – one of self-improvement, fitness and coaching – it is a path wrought with AH HA moments. (Just like in roller derby, actually)

Today I realized that I’ve never allowed myself to be really confident and positive about my appearance.

I have always been the chubby girl. The ugly one. The dork. Kids can be cruel, and I’d be lying if I said that being bullied in third grade didn’t stick with me. If I told you that being embarrassed in front of my whole elementary school in 5th grade didn’t leave some scars. I’d be lying if I told you that I have never blamed my looks on why I’m not engaged (or more) yet.

Today I really looked at a picture I took of myself at the Sweat-a-Fit. It was after my final class of the day. I had done 5 total. I had just done back to back Zumba classes, and the final teachers were not only fresh and ready but they were HOPPY and TWITCHY. It was the 2nd most intense class of the day. It was awesome, but I was a sweaty mess. I figured it would be good proof that I had been there!

I really looked at that photo today and realized that I am a silly fool. The photo isn’t just of some girl who’s sweaty. It’s of a beautiful woman who is making a new life for herself. A woman who has dropped 15 pounds off in the last 6 months. A woman who is happy and healthy and wants to help others. A woman who overcame barriers during the event; physical, mental and spiritual. The photo is me: a girl who is more timid than you would think, but who found the guts to go and talk to every person she could before the event ended. I saw the picture and realized: The confidence was always in me, I just had to find it. For me it took 4 hours of intense cardio…

And on top of that, I don’t even look sweaty. I just look like I’ve had the time of my life. Which I did! I even got to drink some Peach Tea Concentrate and reward myself with a chocolate banana cupcake.

So tomorrow is a new week. I have had a rough month for my business so far, but tomorrow is different and tomorrow is new. Tomorrow I will help more people start their own journey to find their own confidence. I will help as many people as I can to live healthier, more active lifestyles. I will find more coaches to work with me on these goals. I will.

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Sweat-A-Fit = My Brain is MUSH

What is a Sweat-A-Fit? It is a fundraiser by LETSMOVE and the only thing they do is organize this event and it’s nine hours of working out. This year, at Millersville University there was a Zumba room, a Yoga room and a Spin room.

There was a moment today where I thought to myself, “I am so weak. I skipped four classes.”

Then I realized that it meant that I did five classes. According to iChange, the four 45 minute classes of Zumba and the 40 minute Spin class I did burned 1900+ calories. 1900 calories. NINETEEN HUNDRED CALORIES.

My body, on a typical day, only burns about 1400! At a really awesome derby practice I’ll burn 900 calories. I am just absolutely floored at this achievement! Those classes were hard. Even the one Zumba class that was a little less bouncy had a lot of super precise movements, so I was still working really small muscles. My team mates from Dutchland Rollers were there too, and that was pretty awesome. (Kudos to Acute Toxicity and White Wing Shove who did five hours of Zumba today. Lots of gyrating)

I also started with the Spin class. Which was probably not the best choice. Especially since I’ve never done one before. Our instructor was awesome (10 am class – Frankfurter? Hm. Can’t remember his name but he definitely called out the roller girls in the crowd). What was awesome about the class was that it wasn’t just: “Now pedal! Listen to the techno!”

We had techno, but it was Florence and the Machine. We pedaled, but there was ab work and other interesting workouts. Also, he was into the personal development side of things so he kept talking about the spiritual connection to working out. It helped me push through the burning of my quads (still not recovered from rock climbing – WHICH WAS AMAZING) and the general underdevelopment of my biking muscles.

PS I’m sorry if this blog hops around a little bit. I don’t know who I even am right now I’m so spent!! 1900 CALORIES. ON 5 HOURS OF SLEEP.

Ok, so thank goodness I also had an Herbalife table set up at the event, because wow did I need the supplements today. The ‘empty’ Prepare canister ended up having a scoop and a half of powder in it, so post-Spin, pre-Zumba THAT happened. It was a 2 Hydrate day (I probably should have taken a 3^rd honestly). I had some beverage mix with H3O after lunch (which involved micro-greens from The Seed Café in Lancaster and a CARROT SLAW mmmm).I also had some Peach Tea Concentrate and my tabs. PLUS I’ve drank 150 ounces of water today. I had a Formula 1 to start my day, a Formula 1 to end my day, and then Rebuild Strength when I got home! (PS I’m still in negative calories here at 10pm. Intense. Dinner is being made though. I am excited.)

So … The point of this blog is that … you can push through it. I don’t know how I did. The mental part of working out can be so much harder than the physical. The physical was tough, don’t get me wrong! It burned. My knee kept buckling. My arms were tight from climbing. I found that my synapses weren’t firing and I’d have to refocus to get the most out of each class. Zumba was crazy fun! Very intimidating at first, but AMAZING when you shut off your inhibitions and just DO IT.

So turn off your fear. Turn off the pain. Pain is something that you brain creates to fool you into stopping. Don’t be fooled. Prove your mind wrong. Show that you are stronger than your situation.

You can rest later. Later you can sit in your comfy chair with your chamomile tea with a happy tummy full of kale and broccoli and fish knowing that you left it all on the floor. You can rest later; happy that when the last beat dropped, you had nothing left to give – and if you had anything left to give, you went to another class.

I would not recommend doing three hours and forty-five minutes of working out all the time. Once a week? Sure! I think that would be a great thing for me to start doing. I imagine this is what people feel like post-marathon. And since I’m running a half in April – I may want to start training for it!

PS I didn’t get a chance to write about my climbing adventure, but know that it was amazing. I cannot wait to go back. And I will be. Often.

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Being Human

As part of my development as a coach and an athlete, I have decided that I need to be brutally honest with myself and to everyone else (not WITH everyone else … I already have a hard time reigning it in sometimes, I certainly don’t need to up my intensity).

That being said, I have had a round two weeks. January I was doing amazing in all aspects of my life. I was super positive, I was sharing my rainbows and enthusiasm with everyone. It felt amazing and I was doing amazing. Then I started hitting some bumps in the road.

And it was ok! I can handle this!! Be positive! Don’t complain. Chin up, moving forward! I totally got this! February is going to be the best month EVAR.

And then Abbey got sick. And then things with school got out of hand. Then I started to lose control of my eating. And that is what really did it. Everything else felt like it spiraled out of my control as soon as my nutrition did.

I can honestly say that I have found a direct correlation (for me) between slumps in mood and energy being related to my consumption of carbohydrates.

I will not get into the gritty details but I will say this: I have been on steady decline into this mudhole of a slump for the last 10 days. Yesterday I decided I wanted to start clawing my way out but it is not easy. Especially when you feel like you’re getting sick, when you feel tired all the time, when it’s grey and rainy out and when you feel like you cannot take care of yourself or the ones you love.

So why am I posting this?

To let you know that I am human. I do my best. I try hard, but I also go through my struggles. It will make me a better coach in the end because I know what it’s like to be knocked off of a high. I know what it’s like to climb back out of the despair and the depression. I know that a workout plan or a nutrition plan can easily derail, but I’m here to tell you that it can be set easily back on the tracks.

Instead of pushing away how I feel I am trying to really feel it and understand it. In order to get myself out of it I am declaring to the whole of the interwebs that I will not be held back by this. I am getting back on my strict nutrition and resetting my goals. I will not fail this time. I will be stronger for me so that I can be stronger for you.

#MakeItGreat #GET2013

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The holiday season and health

Yesterday was the day of turkey and stuffing. And mashed potatoes. And biscuits. And sweet potatoes. And pie. And wine and beer .. lots of it. And if your family is like mine, lots of canned vegetables. Thanksgiving is the kick off to Christmas and all the goodies associated with it. Though, we can’t forget that we’ve been battling the pumpkin pie, gingerbread frappaccinos and chocolate treats for almost a month already.

How do we win the battle against the holiday calories? It’s easy, if you’re willing to try. No, seriously.

MOAR WATER!

Yes. More water is STEP ONE!! Why are you not listening to me on this one?? Water does a lot of things: it keeps your cells hydrated so they can do their job. It flushes toxins from the body. It keeps your nervous system in working order. It also is what makes up YOU.

Your body has no way of telling you that it’s thirsty so your body will send the only signal it can. So when you’re thinking, “Wow I’m so busy and hungry.. weird I just ate lunch … oh well, a cookie will solve it.” NO! BAD! Put the cookie down and pick up your water bottle.

Remember: Your goal is 1/2 of your body weight IN OUNCES of water per day for health. For weight loss, or on work out days knock that up a notch. “But bottled water is expensive!” … Yes, but a water filter is not. You can even get one for your office and fill up your filter in the office bathroom.

There are solutions everywhere if you’re just willing to look.

PROTEIN POWER!

Take a look at the meals you’re eating. How much protein is in each meal? Protein not only keeps you full, but your body needs much more in a day than we usually like to recognize. Also, proteins take longer for your body to burn. So, if you eat a Greek yogurt instead of the cookie, than you are not going to have a spike and crash in blood sugar the way you will after eating a carb heavy snack or meal.

Need protein on the go? Herbalife Beverage Mix kind of tastes like jello and mixes with water for a quick snack midday.

Beverage Mix - Wild Berry — Herbalife Beverage Mix is a great, quick snack for the middle of the day.

MAKE YOUR TREATS HEALTHIER

You won’t feel as guilty about grabbing that cookie if there is protein and fiber in them. When you make mashed potatoes, make it mashed cauliflower. Use stevia root as your sweetener instead of sugar. Crisp up kale or eggplant for your chip snack at night instead of potato.

This is just a small list of things you can do to make your daily consumption better. Something else that will improve your snacking habits? Get rid of the junk food. You’ve seen shows where they toss out everything that’s brown or high in fat. Yes. Do that. Trust me, it’ll be liberating.

Herbalife’s Personalized Protein Powder can be added to foods to increase the protein. Add the Active Fiber Complex as well to really pack a healthy punch.

SET SMALL GOALS THAT ADD UP & TELL THE WORLD

It’s very easy to set really lofty goals for ourselves. When we do that, it is very easy to become disappointed. Set small goals at first: To take your vitamins daily. To get in 20 minutes of cardio per day for 2 weeks. To do 10 push ups a day.

After you set a few goals, declare it to others! Post it on Facebook, Twitter, Tumblr… If you are going on a journey of weight loss, start a blog (like this one!) so that you can keep an updated log of how you’re doing and what you’re doing. Take pictures, log your measurements and it will help keep you on track.

TRACK YOUR CALORIES

There are lots of great ways to track your calorie consumption or burn. I use iChange, and others use MyFitnessPal. There are lots of exercise sites too like Fleetly.com and Nike+. Whatever you want, use it. Not only will it give you a good idea of how much you are (or aren’t) eating, but it will show you your protein intake, fat and calorie burn. Also… you might think twice about that 3rd piece of pie if you know you’re going to have to tell the interwebs about it later.

For more on Herbalife visit my Herbalife Website!

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November 21 Progress

So… I reached benchmark 1 last week, so I began with other cardio already. That being said, I need to tweak my goals for this week. I also have to consider that I’m at my family’s house all week and they do not have my gym nearby. I am limited to what they have here. So….

Use the elliptical for a total of 60 minutes
Run for a total of 40 minutes
Increase number of reps on right leg by two reps/set on all exercises
Be able to straighten leg completely and walk normally without pain
Complete 60 pushups (cumulatively)
Complete 15 minutes of holding derby position (cumulatively)
Complete 10 minutes of Bosu work (cumulatively)
Complete a Skid Ho “Derby Calisthenics” workout 3 times
Cardio should be done 5 days, strength should be done 3 days

So far here is what I have done:

Logged 50 minutes on the elliptical over 2 days
Ran 25 minutes today
Can straighten leg almost completely without assistance
Completed 40 pushups
Completed 5 minutes of derby position
Completed 5 minutes of Bosu work
Have done 2 Skid Ho Calisthenics workouts
Have done cardio 3 times, strength 2 times.
Can leg press 50 pound with only my right leg
Began lateral motion today with light trials of shuffles, karaoke and replication of skating motion.

Herbalife shakes — Formula 1 Herbalife Shakes

My nutrition has been approximately this:

One Formula 1 shake for a meal & one for recovery
One Beverage Mix per day
One Herbalife Protein bar
A minimum of 120 ounces of water
Herbalife multivitamin, Cell Activator and Thermo-bond
One Herbalife 24 Hydrate
Herbalife Niteworks & Restore before bed
A minimum of 110g of protein throughout the day

I’m excited that my progress is much greater than I expected at this stage in the game! I am excited to start up a Fit Club and begin teaching others again. I’m also excited to help other athletes conquer their own injury with strength and nutrition.

http://www.goherbalife.com/kgrey