A Little Glimpse of My Life

In order to be great one must think great. Bill Gates, Michael Jordan, Oprah Winfrey, Martha Stewart; to these moguls failure was never an option..it was for the next man. My belief is that athletes think the same way. We train to win, not for a consolation prize. We train to be the best, not second best. We strive for perfection knowing it can never truly be attained. So what happens when perfection is not achieved? A few things can occur. We either immediately start working toward it again, dismiss the situation altogether, or deal with some type of emotional battle that can manifest into various forms of depressive states.  

A Depressive Disorder (also referred to an unipolar depression) falls under the spectrum of Mood Disorders. There are numerous symptoms associated with depressive states (ie- insomnia, lethargy, fatigue, isolation, anhedonia, guilt, suicidal thoughts, irritability, etc).  It is the paring of symptoms over specific periods of time that determine the type of depressive disorder. My point is not to display a checklist of items, as all symptoms must be considered within a contextual setting. Rather, it is to allow others to see why (in my opinion) athletes are so prone to experiencing symptoms related to depressive states.

Think of a Normal Curve. 90% of the average population falls under the normal curve, 5% below average, and the remaining 5% above average. Athletes fall within the above average 5%, as our work ethics, drive, and motivation are what allow us to exceed the norm. This means ability wise, we perform better than 95% of the entire population…….that to me is greatness! So why the depression? When we compare ourselves, we do so against others who are also within the “above average” classification and we are often forced to see ourselves as mediocre. A genius is only defined as such because others around him are average. A genius compared to Albert Einstein is just smart; he is not longer a genius. As athletes when we compare ourselves to others who are great, it levels the playing field and makes our quest for perfection much more difficult attain. In turn, this can lead to feelings of failure, sadness, unfulfillment, and ultimately to depressive states…..even though we are STILL performing better than the average person.  This is why it is so important to have other activities to help remain grounded and well-balanced. IT IS OKAY to compare ourselves to the “average” person once in a while. Although failure is not our desirable option and our quest for perfection continues, we should ask ourselves this: How much are a  few moments of perfection worth if they cost a lifetime of anguish and unhappiness?

NOTE: Obviously depression is not that simple and a true diagnosis is far more complex. But externally it is often difficult for people to understand why someone who looks as if they are in the best physical shape of their lives can be so unhappy and miserable. To these people I say don’t train to be “good”, train to be “great” and see how much of an emotional toll it takes on you.

For those who need it, I encourage you to use or share the provided links below as you see fit.

www.psychologyinfo.com/depression

www.depressiontreatmentnow.com

www.psychcentral.com

www.mayoclinic.com/health/depression/DS00175/DSECTION=treatments-and-drugs

As athletes we are taught to exceed beyond natural limits. Despite knowing that perfection is unattainable, we strive relentlessly to pursue it. It is this quest for perfection that can often have unfortunate psychological consequences. The second segment of my mental health blog discusses Body Dysmorphic Disorder (BDD).

By definition BDD is a preoccupation with an imagined or exaggerated defect in physical appearance. (APA: DSM-IV) In its extreme forms people can become so preoccupied with their perceived defects that they mutilate themselves in attempts to fix them. The term “dysmorphia” describes a body part that seems to be grossly out of proportion, but is not.It is frequently experienced among athletes as they get in impeccable shape for an event, and then gradually lose that shape following the conclusion of the event. You know what I’m referring to…picking up those 2-5 lbs the day after a show and it feels like 50lbs. You look at yourself in the mirror and feel like “super glutton”; like your stomach is spewing over the sides of your pants and your back rolls are bulging. This feeling is normal, but should subside after several days of getting back on a regular healthy nutrition schedule.  Another common form in male bodybuilders is Muscle Dysmorphia, often referred to as “bigorexia.” In this case, persons affected obsess about not being muscular enough. Although being critical of your physique is very common, it becomes problematic when the obsessions become so great that they are life consuming, interfere with social or occupational responsibilities, and all things are secondary to muscle gain…..and no, I’m not referring to spending extreme amounts of time in the gym while prepping for a show. People affected with various forms of dysmorphia look into a mirror and see images that are unrealistic. In its basic form, it can be treated with brief therapy, while at its worst it can require hospitalization from repeated attempts at mutilation or to prevent an individual from harming themselves.

Again, my point is not to alarm people, but to bring awareness to a frequently overlooked condition. The links below provide additional information about the disorder(s).

 www.teenbodybuilding.com/derek43.htm(excellent article by Derek Charlebois on bodybuilding.com)

www.mayoclinic.com/health/body-dysmorphic-disorder

www.vpul.upenn.edu/ohe/library/bodyimage/muscledysmorphia.htm

For this week’s series of blogs, my focus will be on common mental health issues associated with athletic lifestyles. I use the term “athletic” as it covers all spectrums and is not limited to the fitness and bodybuilding community. My first segment discusses Binge Eating. It’s something that happens to the best of us, and is often joked about, but can become a serious issue. Binge eating can be classified as one of the characteristics of the eating disorders Anorexia and/or Bulimia. By definition a “binge” is eating in a discrete period of time an amount of food that’s considerably larger than most individuals would consume under similar circumstances (American Psychological Association: Diagnostic & Statistical Manual of Mental Disorders, 4th edition). A “discrete period of time” is defined as less than 2hours. 

Putting it in perspective, it is the entire bag of cookies you ate in one sitting. It’s the 2 entrees  and 2 desserts you ordered and ate by yourself at Appplebees. It’s the entire 2 .5lb bag of M&Ms or the 4 Big Macs you consumed. For many of us, this comes immediately following a show or on “cheat days”. Although not healthy, ocassional binges are not too harmful, they just take a toll on your body and your mind. If it’s an occasional event, Don’t go out and kill yourself with cardio because of the guilt. Take it as a loss and start fresh the next day….I don’t care how perfect your diet is: YOU ARE HUMAN and you will slip. Pick yourself up, dust yourself off, and keep going. It’s when the binges become repetitive that it’s problematic. My worst binges were during my first year as a competitor. I’ve downed a large stuffed crust pizza, an entire Chipotle burrito (I really paid for that), a half gallon of ice cream, two-2 lb bags of M&Ms, and almost 2 bucket-o-fries from McDonalds(they don’t even make that size anymore. It was the super-sized cup stuffed with fries). These were each in individual sittings…but obviously far too much food for one person to consume. These days I know a lot better and my binges are far and few in between…..but the point is that I still have them on occasion.

I raise this issue becasue after reading several posts on forums, blog sites, and discussion boards, I truly feel like many people struggle with chronic binge eating to a much more serious degree than is disclosed. My point is to bring awareness to the problem and enlighten others who struggle. If it is truly a problem that is of concern, I’ve provided a few resources below that can provide additional information. PLEASE use the information as you see fit or pass it along to others.

www.binge-eating.com

www.mayoclinic.com/health/binge-eating-disorder

www.renfrewcenter.com

www.nationaleatingdisorders.org

Go to any gym in the country and listen. When to comes to inexperienced women working out you’ll likely hear the same phrase, “I want to tone my arms but I don’t want them to get too big.” This statement tends to be made as a lady is lifting a 5lb pink weight and is on her 5th set of 30 reps…….LADIES LISTEN!!!! YOU WILL NOT GET BIG LIFTING 5lbs, 10lbs, or even 15lbs. I repeat, YOU WILL NOT GET BIG lifting those light weights. “Getting big” requires more than just heavy weight lifting. It also requires a high caloric intake of protein and carbohydrates at designated times. In actuality it is often much harder to gain muscle than to lose fat. So trust me YOU WILL NOT GET BIG! Be honest with yourself and think about this. If you have been throwing up the pink weights for over a year and still look exactly the same, PLEASE consider revamping your nutrition AND putting down the plastic pinks and grabbing some iron…:) Don’t be scared. It’s okay to increase your weight above 10lbs. You might actually begin to see changes in your body and get the “tone” you’ve always desired. If you are unsure of what you are doing, then ask questions, go to the gym with someone who is knowledgeable, or hire a personal trainer. YOU have to take responsibility for your own successes and failures. Stop using, “Well I don’t know what I am doing in the gym” as an excuse. Educate yourself, learn what works for you, and make a change. DO IT!

So after you read this post. Make a vow to yourself to never return to the pink weight section of the gym again, or if you do, promise that it will only be to help another women step away from the pink weights and come over to the dark side of the iron……. Now go out and get the body you’ve always wanted!

We’ve all had those “Priceless” Mastercard moments at some point in life. Here are a few of my “priceless” fitness moments:

1) Gym membership: $45, Pre-workout AAEFXKre-Alkalyn Pro: $50, Seeing the looks on the guys faces after I rack my 315lb squat: PRICELESS!! 

2) Weight lifting gloves: $10, AAEFX LBA Pro: $45, Doing 15 unassisted wide grip pullups immediately after the guy in front of me did 8: PRICELESS!!

3) Cute workout top $15, AAEFX Nitric Pro: $50, Asking  for a spot so I can bench my 185lb max: PRICELESS!!

4) Track shoes $110, Post-workout AAEFX Cell Rush $45, Going to the track and completing 8 walk across quarters, 4-200s, and 6-150s right AFTER a leg workout and 30 minutes on the stairmill: PRICELESS!!

5) Sexy summer dress $35, AAEFX Lean Fix fat burner $30, Wearing the hell out of that sexy summer dress while responding to the question of  ”Do you use steriods?” with, “No! I’m a Natural Freak:” PRICELESS!!  

There are some things money can buy, but for everything “priceless” there are All American EFX supplements…..GET NOTICED!!

The final post of my Health Segment Blog discusses Making Healthy Choices When Eating Out. Lets face it, eating healthy requires consious effort and preparation. Many people work so hard to avoid the temptations associted with “giving in” that they forgo one of themost important needs of a human being……being a social creature! Here are a fews things you can try in order to have your “social cake” and eat it to.

1) Get Restaurant Information Ahead of Time. It is easier to make an informed decision rather than making one on a whim. If you know the restaurant in which you will be dining, you can get a general idea as to what may be on the menu, do your research online, or choose not to eat at all.

2) Get a Drink….. of water or some other moderately healthy beverage. If you choose to consume alcohol, leave the sugar drinks alone and opt for substitutes with liquor and a diet soda, tonic, or seltzer. they contain far less calroes than a long island ice tea or chocolate cosmo. 

3) Don’t Be Afraid to Ask. When placing your order, ask the waiter/waitress if they can make it specifically as requested. If the waiter says ”no” or “IDK”, ask to speak to the manager or the head chef. Many times the food comes packaged in butter sauces and creams. Depending on the type of establishment, the chef may be able to prepare some type of variation of the meal you are requesting…..and guess what it is FRESH and not pre packaged. It may cost a bit more, but it’s well worth it.

4) Check Your Food. Don’t take the waitresses word that your food was prepared without oil or butter. Check it and make sure. If it is not prepared as you requested, send it back. It is your money and your body. Many people think this is often a waste of time, but it you are in contest prep and the food was incorrectly prepared, do you think the judges are going to want to hear, “It was the waitress at Chili’s fault.” I’ve found that the easiest thing to order at basic restuarants during contest prep is a plain chicken breast and plain bake potato. You can add whatever condiments to it when you receive it. 

5) Don’t Feel Compelled to Keep Eating. When you’re done, you’re done. Have the waitress remove your plate. Push anything else on the table that is remotely saying, “Eat me” to the other side. (You know the rolls, the left over fries on your friends plate, the half eaten pice of cake…..get rid of it!!) Or if your friends are cool with it, have it removed from the table altogether. They don’t want that stuff either. At that point people are just eating becasue food is there.

6) When all Else Fails Walk Away. If temptation just gets too overwhelming, then get up and leave the table. Go to the restroom or go to the bar just to order a diet soda. But remove yourself from the situation. Give it a few minutes and then return.

By choosing to live the healthy lifestyle we do, we automatically standout because our healthy behaviors are not the norm. Use it to your advantage. Influence others rather than let them influence you. You never know, maybe the next time you and your friends dine out, they will have picked up something new from you…….and at the end of the day you still have your social life. Best of luck to you!  :)

Today’s Workout 8/16/09: REST!!!

My 6th Health Segment Blog discusses the best way to Make Every Moment Count for Fitness. It has been said that life is not a sprint, but a marathon. It’s the small continuous steps you take along the way that lead to the final victory. Accomplishing fitness goals is the same. Although daily tasks consume you life there are things you can do to reap the long term benefits of a healthy lifestyle and come out victorious…….even if you can’t fit a typical workout in at the gym, give these a try.

1) Grocery Shopping. The Machine is the cart. Your free weights are the children. Put the kids in the cart and PUSH! If you don’t have kids, then grab your gallon jugs of water first so the cart is heavier and get to pushing!  Squeeze those abs, work those quads, and feel the burn. (Options: you may add additional children to your cart as necessary.)

2) In the Office. While sitting in a boring morning breifing……think core training. You’ve got an hour to burn, so why not….you know your’re not listening anyway. On the way to the meeting, take the stairs. In fact, if you get bored…oops, I mean bold enough, take a couple restroom breaks just to go up and down the stairs. While in the meeting see if you can contract and hold your abs for 5 powerpoint slides, or sqeeze your glutes during each respnose of the Q & A session. Now try flexing your calves during the short breakout sessions. Feeling the burn yet??

3) In Lines or at Concerts. So you are waiting outside the venue to take your child to see Hannah Montana or the Jonas Brothers???? Sounds like a great opportunity for standing calf raises to me! Better yet, get jazzy and do inverted, outturned, and single leg calf raises…….then ask you significant other for a massage later that evening….fun times! :)   

4) Sporting Events. Whether you are there to watch your kids score a soccer goal, or are being a super fan at an NBA….oops NFL game (R u ready for some FOOTBALL!!), the end of the half time show, can be your opportunity to get up, flex, stretch, move around, and work the kinks out of that body. Your muscles will thank you for it later.

Many of these activities may sound silly, but remember, fitness goals, like life, are a marathon. Slow, steady, and consistent wins every time. Give it shot and see!

Today’s Workout (8/15/09): Cardio: 30 minute elliptical.

Part 5 of my Health Segment Blog discusses how you can easily Travel with Food. When traveling for business or leisure, people tend to think they have to sacrifice routine healthy eating  do to lack of accommodations. When traveling with food situations are as accommodating as you make them. Ihave traveled both nationally and internationally packing up to 2 weeks worth of pre-measured meals using these methods. I have yet to have any of my food confiscated.

1) Use Frozen Meats as Ice Packs. If you choose to bring your food on a plane you can’t use frozen ice packs. Put several pounds of meat in Ziploc baggies, freeze, and use as make shift ice packs. When you get to your destination the meats may be partially thawed, which saves time with food prep upon arrival. Options: Also try using frozen packs of veggies that can be used or discarded after your trip.

2) Pre-measure Food Prior to Departure. You never know what your travel situation is going to be like, so have several meals (or most meals) pre-measured and organized so you can just grab and go. It saves lots of time when others are ready to enjoy activities or you have to attend business meetings and already have your meals prepped and ready to go. Options: I measure each meal for the day, put it in a Ziploc freezer back with the meal number, and put all 7 of the days meals in a gallon freezer bag with the day of the week written on it. I do this in advance for each day of my trip.

3) Consume Low Oder Foods on Planes. Although you have to eat every few hours, you should also be considerate of those around you. Smells foods travel quickly in contained spaces like planes. Eating tuna from a pop-top can may not win you over among passengers or get you a desired upgrade to first class. Try eating foods such as extra lean turkey bacon which is easily prepared before hand and has very little oder. Also try different variations of protein muffins such as chocolate, pumpkin spice, and lemon.

4) Check Creamy Foods in with Luggage. Contrary to what people think, the airlines will not discard your peanut butter, salad dressings, mayo, etc, IF they are checked in with your luggage. Just make sure the containers are properly sealed and cooled. I usually put a separate cooler in with my luggage that contains ice packs and liquid foods, condiments, etc.

5) When All Else Fails Use Protein Powder.  As long as it is in its powdered form, protein powder cannot be confiscated. Measure several servings in ziploc snack bags to bring on the plane. You can mix and consume on plane with no oder. The biggest problem I have found with consuming protein on a plane is that it is not easily mixed with out a shaker and can get messy when trying to pour into desired containers. 

Choosing to travel with food requires a bit of preparation beforehand, but can definitely be worthwhile. Using some of these food traveling techniques will guaranty you make it through security, travel effortlessly, and maintain your healthy eating routine despite having to jet set across the country.

Today’s Workout: shoulders, back, calves. Cardio: 30 minute elliptical.

1) upright row 3×10               5) straight bar O.H. press to calf raise 3×10

2) bent over lat raises 3×10    6) close grip pull down 3×15

3) overhead press 3×10          7) straight bar front lat raises 3×10

4) MTS low row 3×15

Part 4 of my Health Segment blog focuses on making Better Bad Choices. Choosing to eat clean and live a healthy lifestyle does not mean I don’t have the same food cravings as others. Sweets (cookies, cakes, doughnuts, ice cream, m&m’s) have always been my ”Achilles Heel.” When I first started eating clean I gave them all up b/c I didn’t think there were any alternatives. When I realized that wouldn’t work, I had to get creative. Here are some sweet treats that work for me and just may satisfy your pallette. 

1) Strawberry Shortcake: Cut strawberries, add lots of splenda, and let chill in fridge. Prepare shortcakes according to reduced fat Bisquick instructions on box. (substitute with Splenda and fat free skim milk). Shortcakes take about 10 min to cook. Let cool 3-5 min, cut horizontally, top with strawberries & fat free cool whip. Place second slice on top and repeat.   

2) Strawberries & Cream: Mix strawberries with splenda like above recipe. When the mix chills in the fridge the Splenda gets really sweet with  a syrup-like consistency. Add strawberries to several dollups of fat free Cool Whip and mix.  Options: Try adding bananas and pecans instead of strawberries.  

3) Banana Pudding: Prepare sugar free fat free banana or vanilla pudding according to package. Make several layers of reduced fat Nilla Waffers, sliced bananas, and pudding in a pan. Chill and serve with fat free cool whip.

4) Elephant Ears: Cut 2 corn tortillas in half and place on sprayed cookie sheet or foil. Spray tops of tortillas with cooking spray. Add lots of cinnamin and splenda. Bake at 350 for 10 minutes. Cool and enjoy. Options: I like to spray the tortillas several times while they are baking. They come out crispy and greasier, almost like they were fried. (NOTE: This is a perfectly acceptable contest prep food as well. I eat if for my carbs until about 3weeks out).

5) Peanut Butter Yogurt: (I came across this by accidently using the same utensil for both foods 2 weeks ago. Thank goodness for kitchen errors). Mix one tub fat free cool whip with peanut butter. Put in freezer for 10-15min. The PB thickens the consistency of the cool whip to a soft serve frozen yogurt consistency…..OMG it is GREAT!!!

Now you can enjoy sweets just like everyone else, but guilt free because you planned ahead made a “better bad choice!” Enjoy!

Today’s Workout: chest & calves. Cardio: 30min elliptical (a.m.), 60min power cycling (p.m.)…..just because

1) cable crossovers 3×15                    
                                                        

2) standing calf raises 3×20                
                                                       

3) bench press 3×8-15                   
                                                                    

4) incline db press & fly 3×10                    
                                               

5) plank crossover plyo push ups on medicine ball 3×10

6) pec deck (drop set) 3×10

7) flat bench db press 3×15

8 calf raises 3×20

9) bosu push ups 3×15

Part 3 of the my Health Segment Blog focuses on Quick Meals. It is nice to see Chef Ramsey from Hell’s Kitchen, Rachel Ray, and Martha Stewart prepare gourmet meals that are savory and pleasing to the eye, but let’s be realistic; how many of us really have that kind of time?  In learning to prepare my meals I found that I am all about them being lean, quick, and tasty. Here are some recipes that can be used when time is not on your side.

Note: All recipes are simple……they require you to dump everything in one pan; mix, cook, and serve. (I only measure certain ingredients as most are according to taste.)

1) Breakfast Quiche:  32oz flavored Egg Beaters, 8oz rinsed extra lean deli turkey or chicken, diced tomato, sliced mushrooms, chopped cilantro, pepper, dash of turmeric, garlic powder….or whatever other seasonings. Dump in cooking spray covered 10×17 inch pan. Bake at 350 for 20-30 minutes. Makes 6 servings for ladies; 4 for men.  Options: You can add brown rice or potatoes to the mix for carbs. You can also add spinach.

2) Tuna & Potato Salad: 5lb can tuna, onions, cilantro, lemon juice, salt, pepper, garlic & herb Mrs.Dash, fat free mayo. Dump in dish, mix, chill, serve. Measure 6oz servings for women; 8-10oz for men. Add 5oz potato to individual mix for carbs. Options: try adding lemon pepper seasoning, fat free ranch, or fat free italian.

3) Chicken & Potato Salad: Same as above, but use various types of seasoned chicken.

4) Crab & Potato Salad: 4-16oz rinsed imitation crab, onions, cilantro, 4 packets splenda, lemon juice, pepper, fat free mayo. Dump, mix, chill, serve. 5oz serving for women; 8-10oz for men. Options: add 5oz potato to individual mix for carbs.

Try them out and let me know what you think.

Today’s Workout: bis, tris, calves, abs. Every 2 exercises is a superset. Cardio 35 minutes elliptical.

1) individual bicep curls 3×15                    
               

2) tricep rope pushdown 3×15                    
           

3) universal straight bar curl 3×15                    
   

4) single tricep pull down 3×15                    
         

5) dumbbell hammer crossover curls 3×15    

6) skull crushers 3×15                    
                           

7) double cable bicep curls 3×15

8  overhead tricep press 3×15

9 21’s 3×21

10) tricep kickbacks 3×15

11) standing calf raises 3×20

12) concentration curls 3×15

13) 45lb weighted dips (feet on bench) 3×20

14) hammer curls 3×15