 One of the best parts of WLG is the social aspect and accountability that comes with group training. We see many of the same people every week. If you’re not there, at least one person will undoubtedly ask, “Hey, where is she?!” We support each other, make each other laugh, and keep each other on track. The same sense of connection and responsibility that we feel with our WLG family also happens, perhaps even more so, when our partners (wives, husbands, girlfriends, boyfriends, etc.) share our commitment to living a healthy life.
When a couple is genuinely committed to leading a life of health and wellness together, great things can happen. An article by Psychology Today (link below) reported that couples who worked out together enjoyed benefits including increased happiness within their relationship, improved efficiency of workouts, and more efficiently reaching fitness goals. The trust, honesty, and communication you strive for in your day to day lives can translate perfectly to the gym. Plus, you get the physical benefits of exercise along with the emotional benefits of spending some quality time together. Another article (link below) on a study out of England reported similar effects. Partners making healthy changes together saw improved outcomes. They were more likely to quit smoking, starting exercising, and lose weight. Success was more likely when they took on a challenge together. Putting research aside, common sense tells us that having similar goals of staying or getting in shape, eating healthy, and generally living a healthy lifestyle can make things much easier. Think of meal times. If both people are excited to try clean, healthy recipes no one will be grumbling when you put out lettuce wraps instead of tortillas for your tacos (or you can grumble together). When your partner stays on track at a restaurant it makes it easier for you to as well. While, traveling or on vacation together you know someone will get up with you no matter what and squeeze in a workout. If both partners value health and taking care of themselves, money for gym memberships and good food can become a priority in how you budget your household income. Even if you don’t workout together or only workout together occasionally, exercise can create common ground and an area where you can encourage and teach each other. Think of how exciting it is to bring your significant other to WLG for the first time just so they can try it. They’ve been hearing about how fabulous it is (or how sore you are) and you finally get to share something you’re incredibly proud of with the person you love the most. All of this is not to say that you can’t or won’t make gains without your significant other on the same page. When it comes down to it, each individual needs to be driven and committed to health and wellness in order to make true change. It is an awesome bonus, however, when you and your partner can share a passion for working out, healthy eating, and overall wellness. Author, Molly Melvin WLG Athlete Sources https://www.psychologytoday.com/blog/meet-catch-and-keep/201401/5-reasons-why-couples-who-sweat-together-stay-together http://www.businessinsider.com/r-it-takes-two-getting-healthy-may-be-easier-with-a-partner-2015-1
2 Comments
 The word “habit” is something we hear and see a lot in the fitness and health community. Healthy eating. Make it a habit! Going to the gym. Make it a habit! Do you eat when you’re bored? That’s a bad habit. Stop it!
Making healthy eating and exercise a habit is great advice and one we need to hear often. As many of us know, once these things become habit they can become a part of who we are. We just don’t feel right if we haven’t broken a sweat that day. It becomes easier to make healthier choices at restaurants or to stop when we’re full because it’s just what we do. But what about a habit that can infiltrate our lives and minds at any time? It’s much less tangible than the above examples yet more pervasive. It’s also an accepted and ingrained part of our culture, especially among women. It’s the habit of negative self-talk. What do you say to yourself when you look in the mirror? For many, it’s almost a reflex. We look in the mirror and tell ourselves, “You’re so fat” or “Look at my stomach! Uhg!” We might be struggling in the gym that day and here it comes, “I can’t do this” or “I suck today.” We overindulge or eat something we’ve deemed “bad” and think, “I messed up again!” or “I’m so gross. I can’t control myself.” We measure ourselves by the images we see in magazines or online and think, “If I looked like that then I’d be happy.” Even when someone compliments us, we often have a hard time just saying “thank you.” How many times have you had some version of this conversation: “You look good!” “Oh, no. I’ve got a lot of work to do.” We frequently and consistently tear ourselves down, berate our best efforts, and criticize our appearance. Imagine a person saying the things outloud to you that you say to yourself! Is it any wonder that we have a hard time sticking to our goals and making the slow-but-steady progress that would truly make a difference in our lives? How can we stay motivated to make positive changes when the voice in our heads is thwarting our best efforts with negativity? Try to take notice of how often you criticize yourself. When you hear that bad thought, at the very least, recognize that it’s the habit of negative self-talk rather than the truth. Maybe more difficult, but even better, counter it with something positive. For example, instead of “I shouldn’t have eaten that cookie. I ruined my eating for the day!” think, “Since I’ve had a treat today, the rest of my meals should be about nourishing my body and giving it what it needs.” Sure it sounds contrived and a little cheesy but until our thoughts are more consistently kind and positive, perhaps we need to be that deliberate and clear with ourselves. In class, at the gym, or running it can be as simple as the non-verbal language we use. If you’re exhausted and struggling and there is more to do or farther to go, don’t shake your head. It says “no” to our coaches, it says “no” to your teammates, and it says “no” to yourself. Instead, force yourself to give a little nod or even a smile. “Yes,” it says, “Ok. Let’s do this.” Possibly the hardest time to think positive during the 12-week challenge will be during weigh-ins. We’ve been working hard in class and making changes to our eating habits that sometimes feel excruciating. We all want to see a huge change. Negative self-talk rears it’s head during these times and goes on the warpath. “I’ve been trying so hard and I haven’t lost that much!” “I’ll never reach my goals.” Even worse, “Why am I even trying? I should just give up.” This is when we need to recognize and face this habit head on and with clear, rational brains. We didn’t get to the place we are overnight and things won’t change completely overnight, or in a week, or in a month. We’re making meaningful, healthy changes over a long period of time in the hope of improving our LIVES, not in the hope of improving only the next 12 weeks. If you have to make a physical list of all of the great things you’ve done and changes you’ve made, no matter how small, to make yourself believe, then do it. Don’t let negative self-talk con you into giving up this time. Of course, these are just examples. There isn’t a simple solution or a perfect answer for everyone. The fall 12-week challenge, however, is a great time to make a conscious effort to change our habit of negative self-talk. When do you notice this habit impacting you? Are there tricks you have to stop it? Have you managed to think more positively and seen improvements? Along with clean eating and daily activity, let’s all decide that this is important enough to tackle together, as a team! Author, Molly Malone Melvin WLG Athlete  First off CONGRATS!! You are about to embark on an exciting 12 weeks of FUN, motivation, hard work, sweat and PROGRESS!! Before you panic after you hit submit there are a few things you MUST do.
1. Be patient. Once we receive notification of your registration you will be added to a list of contestants and your Perks will be recorded on a first come first serve basis. 2. Because 99% of this Challenge is done via Facebook you need to send me (Kendra Eichler) a Facebook request. Once we are friends, I can add you to the Private Facebook Page. If you do not have Facebook, we can work around it but it needs to be address so please tell us. 3. Once on the Facebook Page you will see the link required to create your weigh in portal. Please do so as far as your name, address, email and contact information but PLEASE DO NOT WEIGH IN. We will get there in a few short weeks. 4. Next up in the next 2 weeks we will release the weigh in schedule which will take place over a one week period (9/12-9/19). The schedule will be released on the Private Facebook page so don't worry that you will miss. 5. There will be a video released on the Facebook Page as to address how the Challenge works so there will be no questions as to the points system if you are competing for prizes. Remember you need not live near us to compete!! 6. Last but not least you will receive your Athlete Binder at your WEIGH IN time. If you are a long-distance contestant it can be emailed to you via PDF. 7. In the meantime if you have any questions please feel free to message us a workoutlikeagirl.com. Let's get started!!  How does this picture make you feel? Maybe it's just me, but I loathe all the posted tumbler style pictures of ripped girls with motivational quotes with their butt cheeks hanging out or their boobs in your face. Sorry I don't. I don't how seeing a body image that is unrealistic with some calorie deprived scantily clad sweaty girl in a sports bra and booty shorts with 12,000 (yes, I am exaggerating) ab muscles saying dumb things like "Suck It Up Today so you don't have to Suck It In Tomorrow". I also get that those very same pictures do help some to keep going or make the decision to start that day. It's all in personal preference.
However I will say, there is something about this picture does not make me feel that BLEH feeling of irritation. Why is that? So I ponder. Why does this picture motivate me to want to better myself. Is she beautiful. Yes. But then again, so are the other girls. Is she defined? Yes, but then again so are the others. Is she strong? Visually she appears to be and due to her achievements know that she is. That I cannot tell from the others girl though they appear to be as well. Now is she sexy? Ummm, hell yes. Are the others? To me..BLEH. Well, that there is where I figure out the answer to my question. Sexiness to me is defined by the strength, discipline, and extreme mental focus. It encompasses the personal belief that you are here to do something amazing, that your body is a tool to do great things. Ronda Rousey screams "take no crap". She screams fighter (literally). She has endured hardships. She has endured struggles. She believes in herself 100%. She has ego and can back it up. She is the ultimate badass chick. Deep down we all wish we had a little Ronda in us all. So now you know why I never personally post those kinds of photos to our website. I choose to post pics of our very sexy beasts in class. All shapes. All sizes. All fitness levels. Grunting. Sprinting. Boxing. Lifting. Jumping. Pushing 100%. Putting themselves first. Cursing. Hating it but loving it and being proud of their personal effort. Using their bodies as instruments in bettering themselves - mentally and physically. That to me is SEXY. STRONG IS SEXY. That is what motivates me. A real woman. With real struggles. With a real life. With real fears and apprehension. To sum it up, when I need a little motivation - when I am exhausted, I take a look at this pic and ask myself "What would this girl do today to better herself?". We all have our things right? Fitness does not need to be defined by a picture - it's a feeling. So keep on moving and getting sweaty. Lifting things up and putting them down. Sexy is doing your best every damn day - day after day after day. When you get in that headspace you can have it all! Nothing can nor will stop you. Now go kiss some arse! xoxox K  So, I see it all the time. Two friends join a training program. They are super GUNG HO - Thelma and Louise style - hand in hand with their water bottles and towels. They come together ready to change their lives. They run the warm up together. They always pair up for drills. They even stretch after class together. All good right? Yes... and well no. But before you throw your hands up at the computer screen, hear me out. First off, I am not going to tell you the buddy system is bad. Whatever (and I meant whatever) it takes to persuade you to get off the couch, take action and start MOVING, is a great idea to me! However, I do want you and your friend to sit down and make some personal goals that are separate from your each others. More often than not, when Friend #1 decides maybe she is not ready to give 100% to his/her training program, then there is a 50/50 chance that Friend #2 will also.
Now, how do you PREPARE and/or PREVENT for that? Well here are few things to help you as you head out:
At the end of the day, remember life is too short to be anything but happy. So if today is the day that you decide you are starting anew - than GREAT! Pick up the phone. Call a friend and go. If your friend is busy - GO ANYWAY! Never pass on that "feeling". You can't buy that. Once you start, you must keep going. You never know who you will inspire. Love all your faces. XOXOX, K  Five-time US track and field champion Alysia Montaño is famous for wearing a flower in her hair during races: a practice she started during childhood to show the boys she was racing against that “running like a girl” doesn’t mean slow or soft -- "it means that you're strong." This week, Montaño demonstrated once again the strength and determination of women athletes: on Thursday, at the US Outdoor Track and Field Championships in Sacramento, California, she ran the 800 meter race while almost 8 months pregnant!
The Olympic athlete has consulted with her doctor throughout her pregnancy about whether she could maintain her strenuous training regimen: not only was she told it would be safe, her doctor actively encouraged her to exercise as much as she felt able to. “That took away any fear of what the outside world might think about a woman running during her pregnancy," Montaño explained. "I did all the things I normally do ... I just happened to be pregnant. This is my normal this year.” She added that, "I know there is a lot of stigma and really, the word is ignorance, behind pregnant women and exercising. And the truth is, it’s good for the mom and the baby." Montaño told Olympic Talk that “I've been running through my entire pregnancy, and I felt really, really good during the whole process. I definitely was like, OK, I think I can run a pretty decent time... I just knew I didn't want to get lapped, be the first person to ever get lapped in an 800-meter.” She never got close to getting lapped, setting a solid, steady pace from the beginning. She came in last place with a final time of 2:32, 35 seconds off her personal best but her determination thrilled the crowds at the championship, who began cheering when she finished her first lap, and then gave her a standing ovation when she crossed the finish line. One of Montaño's long-term ambitions is to open a family-oriented personal fitness studio where parents can bring their children along to keep fit too. She explained that, "I want to teach people about exercise and fitness and how it can be really fun, and I want to help parents educate their children about it, because that's where everything starts." Article courtesy of amightygirl.com To read more about Montaño's race and the latest on research on running during pregnancy, visit the Daily Mail at http://dailym.ai/1mDup3i For a wonderful story that celebrates girls who like to run, check out the bilingual picture book for ages 4 to 8: “We Are Girls Who Love to Run / Somos Chicas Y a Nosostras Nos Encanta Correr” at http://www.amightygirl.com/we-are-girls-who-love-to-run If your Mighty Girl loves sports, you can find stories of female sports trailblazers, including track & field greats like Wilma Rudolph and Alice Coachman, in our “Sports / Games” section at http://www.amightygirl.com/books/general-interest/sports-games If your Mighty Girl is also an athlete, you can find girl-empowering t-shirts that show off her love of sports in our "Sports/Hobbies" t-shirt section at http://www.amightygirl.com/clothing?clothing_themes=145 And, for stories about girls and women who, like Montaño, demonstrate incredible determination, visit our "Perseverance" section at http://www.amightygirl.com/books/personal-development/values?cat=219 Photo credit: AP Photo/Rich Pedroncelli  Ingredients
Creamy Roasted Red Pepper Sauce:
Notes - To spiralize the zucchini for this recipe, I used the smallest blade (1/8") on a Paderno 3-blade spiralizer. Read more: Creamy Roasted Red Pepper Zucchini Noodles | GI 365 http://gi365.co/food/creamy-roasted-red-pepper-zucchini-noodles/#ixzz3eMUHdXPD THIS CONTENT IS COPYRIGHT PROTECTED © 2013 - 2014 GI365. All Rights Reserved - PLEASE FEEL FREE TO SHARE THIS CONTENT, JUST DON'T DELETE THE ATTRIBUTION LINKS PLEASE - GI 365 | Gourmet Innovations For Everyday Life! Follow us: @GI_365 on Twitter | GI365 on Facebook 6/23/2015 Summer's HERE! So are FRESH veggies! Here's a list of the low-carb vs. high-carb options for your kitchen!Read Now Most vegetables are encouraged on low-carb diets. If you are considering using organic vegetables, check out this list of which fruits and vegetables have the most and least pesticides to help you guide your choices. Keep this list handy for future reference!
Low-Carb Vegetables This list is roughly arranged from lowest to highest carbohydrate per serving, but most are non-starchy and generally low in carbohydrates. Exact carb count depends on serving size. Remember when counting carbs in vegetables that the fiber is not counted, and can be subtracted from the total. For more information about each vegetable, including carbs, calories, glycemic index, and recipes, click on the vegetables that have a link.
Courtesy of Laura Dolson fromLowcarbdiets.com  Happy Anniversary Title IX!
June 23rd marks the 43rd anniversary of Title IX. This initially small amendment, was first passed in 1972. It has had an immense impact on women and girl’s access to education and often most notably, to their participation in sports and athletics. The law states: “No person in the United States shall, on the basis of sex, be excluded from participation in, be denied the benefits of, or be subjected to discrimination, under any education program or activity receiving Federal financial assistance.” Prior to the passage of title IX, women had few opportunities in athletics beyond what they organized themselves and their teams were often looked at as second rate. There was no funding and women were often actively discouraged and discriminated against. Many are familiar with the story of Katherine Switzer who, in 1967, ran the Boston Marathon and was chased and harassed by a race official. Women’s teams in high school and college had to purchase their own uniforms. They were discouraged from publicizing their accomplishments and had to raise money for their own equipment and travel expenses. Title IX was sponsored and championed by Birch Bayh of the Senate and Edith Green of the House of Representatives. Ms. Green worked in higher education for many years and was, “appalled to learn that public schools could create special programs for boys that excluded girls.” Ms. Green’s efforts to pass a bill to level the playing field were unsuccessful at first. Her cause failed to garner interest and many couldn’t be convinced that women actually wanted equal access to education. She waited until a larger education bill was coming before the house to add in her amendment. Title IX passed with little notice or consideration. After this, however, the effects of this law began to be felt. Billie Jean King, who attended college prior to the passage of Title IX and was unable to get a tennis scholarship, began rallying for higher pay and equal treatment of female tennis players. She famously beat Bobby Riggs in the “Battle of the Sexes” and later said, “Title IX had just passed and I...wanted to change the hearts and minds of people to match the legislation.” Soon scholarships and funding for equipment, uniforms, and travel were available. These changes did not come without opposition. Since 1975 there have been 20 court challenges against the law. In 1984 the law was reinterpreted to exclude athletics, rendering it powerless in that area. Its original intent was restored in 1988. The most recent attempt to undermine Title IX was, shockingly, in 2005. Despite these challenges, there is no denying the widespread impact Title IX has had. In 1972, fewer than 300,000 girls played high school sports. Today the count is over 3 million. Girls can participate in youth sports, there are high school and college teams for men and women, women can receive athletic scholarships, and women can represent our country at the Olympics. Thankfully, it’s now difficult to imagine a time when these opportunities weren’t available. Title IX helped legitimize women’s sports in big ways and showed the world the power of the female athlete. Author, Molly Malone Sources: http://www.womenssportsfoundation.org/home/advocate/title-ix-and-issues/history-of-title-ix/history-of-title-ix http://www.gilderlehrman.org/history-by-era/seventies/essays/impact-title-ix http://www.thedailybeast.com/articles/2012/06/22/the-truth-about-title-ix.html http://www.teamusa.org/News/2012/June/20/Olympians-celebrate-40th-anniversary-of-Title-IX-June-20-2012.aspx 
Wildgang is a company specializing in women's clothing inspired by menswear. To celebrate the Women's World Cup, the company paired up with photographer Andrea Corradini to create #GameFace. This project took a look at the next generation of female soccer players and asked them to show off their "game faces". What resulted is a series of beautiful photographs of strong, confident young women. Wildfang's CEO stated "Our hope is these images leave you feeling inspired to go kick ass in your day." Please click the link below to see all the awesome pics! Please send you #gameface pics to [email protected]!
Author, Molly Malone Sources: http://blog.wildfang.com/got-gameface/ http://www.huffingtonpost.com/2015/06/03/girl-athletes-gameface-wildfang_n_7503808.html |
AuthorKendra Eichler, WLG Coach Archives
January 2018
Categories
All
|
RSS Feed