 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
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 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  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  “There is no red line. You can always do more.”
Krystal Cantu is a 25-year-old competitive Crossfit Athlete. She came to Crossfit only a year ago, in 2014, and fell in love with the sport after just one class. She and her coaches soon realized she had the potential to compete. Just a few months into her training and 17 days before her first competition, however, Krystal lost her right arm. Krystal and her boyfriend, Daniel, were driving when his tire blew out. Her right arm went through the window and was crushed between the car and the road. Due to extensive damage to the blood vessels, Krystal’s arm was amputated in the middle of her humerus. She was released from the hospital after three days and, incredibly, returned to training only a month later. Pushing any negativity and self-pity aside, Krystal focused on the movements her body remembered and began adapting. She focused on finding her balance with one arm and strengthening her core in order to continue training in the sport she loves. Three months after her accident, Krystal competed in her first Crossfit competition which only solidified her commitment and determination. Krystal’s most recent back squat PR is 215 lbs and her latest front squat PR is 195 lbs. She was chosen to be a sponsored athlete by 1st Phorm, a supplement company. She has competed in the adapted Crossfit competition, Working Wounded Games and hopes to compete in the adapted Crossfit Games. She also has her eyes on the Paralympics. Despite a seemingly huge obstacle, Krystal’s attitude and resolve helps her persevere. She stated, “I train because every day I see improvements. Every day I get stronger and every day I prove to myself that the human body is an amazing thing when you have the right mindset. Never make excuses.” Sources: http://www.bodybuilding.com/fun/krystal-cantu-one-arm-no-excuses.html http://games.crossfit.com/athlete/233839  Ernestine “Ernie” Shepherd, at age 78, is a personal trainer, a professional model, a competitive bodybuilder and happier and more fulfilled than she’s ever been in her life. In March of 2010, on stage in Rome, Italy she was formally given the title of World’s Oldest Performing Female BodyBuilder (by Guinness World Records). How did Ernestine transform herself from an average middle-aged woman to bodybuilding diva?
In her youth Ernestine is said to have been a “prissy” girl with little interest in athletics or exercise of any kind. As a 56-year-old she was a sedentary, well-padded school secretary and “slug” who had never worked out a day in her life. The obvious question is: What happened to transform Ernestine into a role model for the rest of us, and senior women in particular? What happened was that the 56-year-old version of Ernestine went bathing suit shopping with her sister, Velvet. While trying on the suits, they found themselves laughing at each other. Then and there they knew it was time to get in better shape. Ernestine and her sister joined a gym and started working out together. A short time later, Velvet died suddenly from a brain aneurysm. Devastated, Ernestine stopped going to the gym. After some months of mourning the loss of her sister and on the advice of a friend that her sister would have wanted her to continue what they had started, Ernestine returned to the gym with a reignited determination to get fit. Starting slowly and building her body step by little step, Ernestine over time completely transformed not only her body, but her life, too. She has never been happier. She trains mostly senior women five days a week and “live(s) to inspire senior women to reach their physical potential.” Personally, she likes to compete in 5K and 10K races and run marathons. She’s up at 4 A.M. to get in her 10-mile runs and puts in upwards to 80 miles a week when training for an upcoming marathon. Ernestine also strength trains four or more days a week. In 2007 (at age 71) she asked Yohnnie Shambourger (former Mr. Universe) to train her to compete as a bodybuilder. Seven months later she entered her first bodybuilding competition. In this first contest she took first place in her class at the Natural East Coast Tournament of Champions bodybuilding competition – out posing women decades younger. Despite all the exercise, Ernestine says that she has no aches or pains whatsoever and has never been injured — not at all — in the 17 years of her new improved life. This 5-foot 5-inch, 130-pound dynamo sports 9 to 10% bodyfat; these single-digit percentages are usually reserved for elite-professional male athletes in their prime! She takes no medications. She loves her new life’s work, enjoys more energy than those decades younger and has never been more successful. What’s her secret? Let’s look at some of what allows Ernestine to defy “normal” aging:
Ernestine Shepherd is having the time of her life at an age when many folks only see themselves as declining and getting old. She’s in the best shape of her life by far, more successful than she’s ever been and a supreme role model to senior women every where — and to the rest of us, too. She has a lot to teach us about thriving at any age — if we are but ready and open to learn. Article/image courtesy of ernestineshepherd.net  The photographs of her are iconic. She even graces the homepage of this very website. The vintage photographs of the woman lifting weights at Santa Monica’s “Muscle Beach” are Abbye Stockton, a game changer in women’s fitness and weightlifting.
Abbye and her future husband first came to “Muscle Beach” in the late 1930s when she was 19. She began lifting dumbbells, performing calisthenics, and doing gymnastics. Abbye soon began developing the physique and build she was famous for. She and her husband, Les, gained special attention for a move where she balanced on his hands, over his head, and did a 100lb shoulder press. In addition to her own workouts, Abbye wrote a column for Strength and Health Magazine from 1944 to 1954 called “Barbelles.” In her column, she focused on the benefits of exercise for women and how weightlifting could improve your performance as an athlete. In 1947, Abbye organized the first weightlifting meet for women and in 1948 she opened a women’s only gym on Sunset Boulevard. She appeared on the cover of over 40 magazines. After World War II, Abbye toured the country speaking and doing exhibitions. In 1952 she and her husband opened a gym for men and one for women, side by side. She worked at another women’s gym in Los Angeles for 20 years after that. In 2000, Abbye was inducted in the International Federation of Bodybuilding Hall of Fame. She died in 2006 at the age of 88. Abbye was a powerful role model for women of the day and her impact was significant. She defied the common belief held at the time that lifting weights was unfeminine and dangerous for women’s health. As America entered World War II many women entered the workforce for the first time and found inspiration in her. Abbye exemplified how a woman could be very strong but also remain feminine. She became a pivotal figure in how people viewed exercise for women and female athletes. Author, Molly Malone Sources: http://articles.latimes.com/2006/jun/30/local/me-stockton30 http://sabrebiade.hubpages.com/hub/Female-Bodybuilding-Part-One-The-History  Maybe you've thought about lifting weights. Maybe you've even done some dumbbell curls or picked up a barbell. Every time you hit the iron though, you feel unsure, insecure, and a little fearful.
Undoubtedly, you've heard the horror stories: lifting heavy weights makes women bulky, it's dangerous, it's bad for your joints, and once you have muscle, you can't stop lifting or it will all turn to fat. It's all BS, and it feeds into stereotypes that are keeping too many women from experiencing the profound benefits of resistance training. It's time to put that fear and uncertainty aside. The fact is lifting weights does none of those awful things. What it does is help you to live in a healthier, stronger body. When you sit down to list your fitness objectives, you may be surprised to learn that that strength training will not only help you reach them, but may reach them faster than performing cardio exercise alone. Yoga and the treadmill can have their place, but they're not enough. Here are eight reasons you should prioritize strength training in your fitness regimen! #1 MORE EFFECTIVE FAT LOSS Think weightlifting only benefits those who want shirt-ripping arms? Think again. Although many people consider weightlifting only a means to add size, when contrasted head-to-head against cardiovascular exercise, resistance training comes out on top in the battle to burn calories. The huge advantage to weight training is your body's ability to burn fat during and after exercise. #2 MORE MUSCLE, MORE CALORIE EXPENDITURE As you increase strength and lean muscle mass, your body uses calories more efficiently. Daily muscle contractions from a simple blink to a heavy squat contribute to how many calories you burn in a given day. Sitting burns fewer calories than standing; standing burns fewer than walking, and walking burns fewer than strength training. The more muscle contractions you experience during a day, the more calories you'll burn. If you have more lean muscle mass, you'll have more muscle contractions and thus burn more calories. #3 CURVES - AS YOU INCREASE STRENGTH AND LEAN MUSCLE MASS, YOUR BODY USES CALORIES MORE EFFICIENTLY. As you build muscle, your body begins to take a nice hourglass shape. Though endurance exercise can help you lose weight, that weight comes in the form of both fat and muscle tissue. If you're losing both fat and muscle, you can lose those lovely curves as well. Strength training can help create and sustain them. #4 QUALITY SLEEP Strength training greatly improves sleep quality, aiding in your ability to fall asleep faster, sleep deeper, and wake less often during the night. A study published in the International SportMed Journal suggests that morning resistance training or high intensity training greatly affects the quality of sleep and lengthens the time of sleep the night after training.1 #5 INCREASED ENERGY As noted above, resistance training causes an increase in energy expenditure hours after you train. A study published by the National Institute of Health suggests that the chronic increase in energy expenditure, even after a minimal resistance training session, may favorably effect energy balance and fat oxidation. Rather than reaching for that early afternoon cup of coffee, grab a barbell. #6 HEART HEALTH Pumping iron can reduce your risk of heart disease and was approved as a healthy form of exercise for those at risk from the American Heart Association. A study in the Journal of Strength and Conditioning found that those who lift weights are less likely have heart disease risk factors such as a large waist circumference, high triglycerides, elevated blood pressure, and elevated glucose levels. Another study conducted by researchers in Brazil found that though the heart rate increased in patients during heavy bouts of training, their blood pressure and resting heart rate were significantly lower the following morning. #7 BONE HEALTH As you age, you are at risk of losing both bone and muscle mass. Postmenopausal women are at a greater risk for osteoporosis because the body no longer secretes estrogen. Resistance training is an excellent way to combat loss of bone mass, and it decreases the risk of osteoporosis. #8 STRESS RELIEF Exercise in general is a great way to manage stress. Researchers have consistently found that those who regularly strength train tend to manage stress better and experience fewer adverse reactions to stressful situations as those who do not exercise. In addition, resistance-training studies on older adults show that moderate intensity weightlifting improves memory and cognitive function. Next time you need to blow off some steam, hit the weights. LADIES, LIFT! All of us want to feel strong, determined, and confident in everything we do: from fitting into jeans, to moving heavy furniture, to playing with kids, to dealing with a stressful career. Resistance training can benefit in all aspects of your life. Put it in your fitness plan and feel stronger, healthier, and more confident! Article & Image courtsey of www.bodybuilding.com  Cheryl Haworth is an Olympic weightlifter and 12 time National Champion. This amazing athlete holds all school-age, junior, senior, and pan-American records in her weight class.
Cheryl was born in Savannah, Georgia in 1983. She spent much of her early years very thin and sick, suffering from allergies, ear infections, and other illnesses. Once her tonsils and adenoids were removed at age 6 she became healthy and began gaining weight and getting stronger. Cheryl’s parents were athletes and encouraged her to pursue sports. At age 13 she became interested in weightlifting as a way to improve at softball. Cheryl’s interest and love for weightlifting took off from there. By 15 she was a national champion, leading female weightlifter, and the youngest weightlifter to ever hold senior American records. The 2000 Olympic Games in Sydney, Australia were the first games in which women were able to compete in weightlifting. Cheryl had a perfect day with a 275 lb snatch and a 319 lb clean and jerk. She brought home the bronze medal. Cheryl also competed at the 2004 Olympic games in Athens and at the 2008 Olympic games in Beijing. In 2002, Cheryl competed in the World Championships and ranked highest overall, male or female. In addition to her weightlifting achievements, Cheryl is a versatile athlete who can run 40 yards in 5.5 seconds, complete 30-inch vertical leaps, and is extremely flexible. In 2012, a documentary by Julie Wyman about Cheryl called “Strong!” was released with the tagline, “Lift Like a Girl” (!!!). The film tracked Cheryl’s journey and struggles as a weightlifter. In the film Cheryl says, "As a whole, we can have just a bit more confidence and believe in ourselves just a little bit more and not be afraid of becoming strong in whatever way strong means." Author, Molly Malone Sources: http://www.georgiaencyclopedia.org/articles/sports-outdoor-recreation/cheryl-haworth-b-1983 http://www.haworthweightlifting.com/who-we-are.html http://espn.go.com/espnw/news-commentary/article/8198271/espnw-documentary-strong-challenges-notions-fitness  I was the woman representing all the rest of the women of the world"
- Norma Enrique Basilo Hurdler Norma Enrique Basilio made history in the 1968 Mexico City Games not by her sporting brilliance, but by something more symbolic. She became the first woman to light the Olympic cauldron. Basilio was a 20-year-old Mexican runner of great promise. She competed in the the 400m, the 4x100m relay and the 80m Hurdles, but it was her performance at the Opening Ceremony that drew her to the notice of the World. She received the flame outside the Olympic stadium from a military cadet. She then held the torch and set off through the entrance to the arena, to be greeted euphorically by the 100,000 spectators, as well as the athletes who had gathered inside for the ceremony. She ran up the long, grand staircase that took her to the top of stadium and then stood on the platform supporting the Olympic cauldron. Basilio held the torch north, east, south and west before lighting the cauldron. Since Basilio, a number of women have lit Olympic cauldrons, but it was she that blazed the first path. Thank you Enriqueta for paving the way! Information provided by www.olympic.org |
AuthorKendra Eichler, WLG Coach Archives
January 2018
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