Meditation, Mindfulness and Mental Wellness
“The quieter you become, the more you can hear.”
Only three days into daylight savings time (or simply the month of November for my Arizona friends) and I’m already over it. I mean, it’s dark before 6:00. Not cool.
Can we all please follow the lead of the clever folks in the Grand Canyon state and do away with DST? Sorry, enough of that. My point of this blog isn’t to bitch about DST. My point is the diminishing daylight hours that come with DST and winter in general, and how that can be tough on our wellness, mentally.
My quest began with “work Lindsay” and is transitioning into “Lindsay” in general.
I spend a lot of time here talking about physical health and wellness but I’d like to focus more on mental wellness. Personally, I’ve been trying to focus on and prioritize my own mental wellness efforts in an effort to be a more balanced person and, ultimately, the very best version on me.
A couple weeks ago, I attended a seminar at the MarketingProfs B2B Forum that focused on Mindfulness and Meditation, two concepts that have become important to me. From learning some basics of what each means to taking a few minutes to practice both during the session, I walked away feeling energized and refreshed. The best part? This seminar was delivered by MarketingProfs’ CEO. A man in a very high-stress, high-demanding job took the time to educate us on mindfulness and lead us through a few meditation exercises. Another reason I loved this conference!
Then the day began, stresses started flooding in and the balance was shifted back to typical Lindsay – high-strung, high-standards, sometimes irrational, always 100-MPH Lindsay.
That was okay though! This concept of being mindful is a work in progress. Our mental health is a work in progress and the kind of work that never stops. It, like our physical wellness, is something that must be worked on every day.
Think about it: You stop running, you’re going to lose endurance. Decide leg day is no longer part of your regime, your muscles will become weaker. Mindfulness and mental well-being is no different. Like our cardio threshold and strength, it must be regularly maintained and even pushed if we want to get better.
After a stress-relieving run, Burton joined me in some yoga. #MindfulMonday
This time of year, especially, I welcome you to join me in the quest of greater mental wellness. To slow down and take in more. To step back and see things as they really are. And to take more time to quietly reflect instead of worrying about what hasn’t even happened. If you have strategies that work well or stories of your own personal pursuit, please share them! Kind of like any good squat variations or speed workouts you might have…you can always share those too! I hashtagged #MindfulMonday for the first time yesterday and I think it’s a great start to more mindfulness – and Monday in general.
Do you already practice mindfulness and/or meditation? Is it something you’d consider looking into, especially as sunlight diminishes and our minds naturally fall into a slump? Comment or tweet me @runlikeagirl311 on Twitter.
Exercise Isn’t Punishment, Food Isn’t The Enemy – Oh, And Happy Halloween!
“Eat what you want. If someone tries to make you feel bad about it, eat them too.”
It’s Halloween. People love this holiday for different reasons; some love the costumes, some love the movies, others enjoy the candy. I myself love the candy.
Now it’s not that I only eat candy on Halloween; I treat myself to candy when I feel like it. But the variety and amount of candy I treat myself to on Halloween is pretty unique. I mean, when else am I going to eat a mini-Milky Way, Snickers, Twix, two mini-Reese’s and a mini-bag of Skittles all in the same day? This type of candy smorgasbord comes but once a year, so I’m living it up!
Go ahead – have one. Or 10. No judgement here.
As I’ve enjoyed my candy this Halloween, I’ve also been seeing a ton of exercise-to-candy-calories posts circulating the social world. Basically, nice little calculators that let you know what exercises and exactly how much exercise you must do to burn off the Halloween candy you just ate.
Let’s get something straight here. Indulging in a few pieces of candy on Halloween is okay. Feeling the need to do 300 burpees to burn off the “bad” calories you ate is not.
Food Isn’t Bad – Exercise Isn’t Punishment
Exercise in NOT a form of penance, something you do to cleanse yourself of your eating sins. It’s bullshit posts like these that only reinforce ideas that exercise is nothing more than a means to burn off calories or erase all the naughty eating you do.
And furthermore, eating a few pieces of Halloween candy (or any treat or indulgence for that matter) isn’t shameful. Something so bad that we need to be conscious of exactly what we have to do and how much we have to do in order to make ourselves feel okay about it. We all know we’re not supposed to reward our exercise with food; why then would we think we have to punish our overeating with exercise?
I’m so sick of all the nonsense negativity that paints food as the enemy and exercise as what we do when we’re bad. That it’s something we have to do, it’s punishment, oh, this is such a drag, ugh I have to burn off all this candy I just ate. Now I feel so awful about myself…
See how that works? How quickly the negativity gets tied to eating and exercise? Let’s instead have a mindset that associates eating and exercise with positivity. Because both are good things!
Running and Reese’s – they just happen to be two of my favorite things.
Eating Doesn’t Have to Be Perfect 24/7
So please take your calorie burner calculators, your candy-eating-shaming memes and burpees-to-food-penance cheat sheets and shove em. Everyone else, enjoy Halloween candy and be confident in knowing one day of candy overload isn’t going to wreck you or make you a bad person. Eating is all about balance and getting back on track.
I’m not saying we don’t need to be conscious of what we’re eating and no, I’m not suggesting you eat 15 mini candy bars today just for shits and giggles (thought if you did, I wouldn’t judge you). I am saying, don’t associate eating and exercise with negativity, let’s keep it positive.
Those of you who are with me, I hope you enjoy your extra treat today. After all, you deserve to #TreatYoSelf. Now go on with your life.
And remember – Thanksgiving, Christmas and general holiday season treats and over-indulgences are coming up. It’s going to happen and it’s okay. You won’t be a bad person because of it. Just try to keep it all in moderation and remember: You don’t have to do a single burpee unless you want to. Not one.single.Damn.BURPEE.
What do you think about this whole topic? Should we exercise to cancel out “bad” foods or enjoy a sweet treat on Halloween? The comments are all yours so please leave one.
Connect with me @lindsayinreallife on Instagram or @lindsayIRL on Twitter.
Winter Running – Tips For Running Outside This Winter
“Yeah, it’s cold. Suck it up and run anyway.”
Up here in my neck of the woods, we’ve been enjoying a really nice fall, including some late, warm weather – 97 degrees 8 days ago, even. However, winter is going to happen. Sorry to burst any bubbles out there. If last Saturday’s half marathon was any indication (a brisk 28 degrees and frost) it’s coming soon. It’s time to start thinking about winter running.
Many people assume that winter means you’re temporarily chained to the treadmill, only indoor running until the first sign of spring. Not so much! There’s no reason not to run outside in the chilly winter months. In fact, it can be quite enjoyable with some planning and best practices.
Find Your Limit
In order to run outside, I have a personal rule that it must be at least zero degrees with minimal wind. To some people, this is absurd. To others, it’s a little too conservative. Throughout the years and incidents of eyelashes freezing together, my hair freezing to my scarf and my breath causing ice build-up on my facemask, this is the line I’ve drawn.
Now, there is some leeway. For example, if the wind is whipping at 20+ MPH, the temp needs to be higher than zero. Conversely, if there’s no wind, I can handle temps a little below zero. Figure out what works for you to have the best experience.
A good base layer will keep you warm & keep sweat away from your bod.
Layer, Layer
Layering is key to enjoyable winter running. In addition to the descriptions below, I’ve included some photos of my own layering faves. Once you find your limit, you’ll have a good idea of the clothing you’re going to need for the coldest scenarios and what you can get by with on the milder days. Keep in mind, you can overdress in the winter. It’ll likely take some experimentation and you may find yourself shedding layers midway through a run – which is totally okay and normal! Just leave them in a place that you feel comfortable no one will steal them, then be sure to pick them up later that day. Word of warning, I did have one of my nice, long-sleeve, Fargo Marathon finisher shirts stolen from behind a tree at a local park. A shirt, I might add, that was full of my sweat (who would think someone would steal another runner’s sweaty shirt?!). BTW, to the person who stole it – enjoy the shirt you didn’t earn, asshole.
Sorry, back to layering. Here’s some advice for how to layer up on those cold winter days.
If it’s really chilly, go with the fleece. If it’s not too bad, a light long-sleeve is great.
First, you’ll want a base layer – heat-gear tights and top, and some good, quality moisture-wicking socks (SmartWool is my favrote). You’ll likely want a mid-layer on top too, like a fleece zip. Or, if it’s not too cold, a simple long sleeve zip or shirt should be plenty. Then, depending on the wind factor, wind-resistant pants and a jacket may be a must. Again if it’s really cold, top it off with some quality gloves, a hat and fleece neck gator/full mask. If it’s not too cold, some basic thin gloves and a headband should be plenty.
When it’s not so cold, simplify the layers a bit to ensure you’re still comfortable and warm enough, yet not too warm that you overheat. And always make sure you’re wearing moisture-wicking fabrics so your sweat doesn’t chill your body.
If it’s cold & windy, wind-resistant clothes are a must.
Leave the iPod at Home
Most people love running with music, especially longer runs. But in the winter, it’s a good idea to forgo the headphones so you can be extra aware of your surroundings. Whether you have to run on the street because someone doesn’t shovel his/her sidewalk or you’re out early before the sun fully rises, don’t assume drivers are going to see you and give the right-of-way. Be proactive and be aware.
Watch Your Step – And Maybe Even Slow Down
Unfortunately, speed often has to come secondary during winter runs. Be prepared to dodge snowpiles and, in some cases, climb snowbanks (it’s cool tho, kinda makes you feel like a badass hiker in the winter wildnerness!). Even with shoveled sidewalks and bike paths, there’s still always a chance of slipping on a small patch of ice or chunk of packed snow. Just be extra conscious of what’s below and take care so you don’t slip and fall. Side note for those of you who run with dogs, be extra extra conscious – especially if you have an excitable dog…maybe that’s just me.
Don’t Forget to Hydrate
Even though it’s cold outside, don’t underestimate your sweat potential, and hydrate as appropriate. For longer runs, be sure to bring water or Gatorade, whatever you prefer, or a few dollars for a pit stop at a gas station.
When winter officially rolls in this year, you’ll be ready – and have no excuses for skipping your run. Happy winter running, all!
What are your best tips to survive – or even enjoy – winter running? Post a comment or tweet them to me @runlikeagirl311 on Twitter.
A Running First – Setting the Pace for the Race
“Selfish isn’t a bad thing. Remember: Secure your own mask before helping others.”
I’m a selfish runner. Yes, it’s true. Running is all about me. My goals. My pace. My comfort zone. My accomplishments. I run alone, don’t join race training groups, it’s very much a solo effort for me (except for my dogs, of course). When I showed up for today’s half marathon and 5k, that was going to be the plan. Business as usual, two races for Lindsay, as fast as I can go.
That all changed very quickly and very drastically – and it was great.
A few weeks back, I was in the midst of training for the annual Fargo Mini Marathon going for a goal of finishing under 1:40. Randomly, I received a message from an acquaintance, asking if I’d be interested in joining the Twin Cities Pacers and coming onboard right away as a pacer for the Fargo Mini Marathon.
A change in plans – but an awesome one.
I was so excited; just a week or two earlier during the Dick Beardsley Marathon, I was thinking I should look into being a race pacer. How cool, right?! I always idolized the pacers; to be able to run a race in an exact time like that, you have to be the best of the best.
Upon signing on, I found out all the spots were full for this race but I could be a reserve pacer and jump in, if needed. In reviewing the pacer slots, I noticed the fastest pacer was a 1:40 – perfect! I’d be a little nervous to pace that group if asked but confident I’d be able to do it. And, I’d be comfortable doing any other finish time so I felt great that I could offer that versatility for the group.
I arrived at the race early to meet the director of the group connect with the team. To my delight, I was told a pace slot had opened up and would I be willing to take it? Awesome? Maybe the 1:50? Or possibly the 2:15? The open spot: the 2:45 group.
An onset of panic and fear immediately took over. I had never run a race at a 12:30ish minute/mile pace before – what if I messed up? What if I ran too fast, then pulled it back too slow? What if I let down these people who were counting on me to bring them across the finish line in that time?
I had never run a race for anyone other than myself (other than the wheelchair race a few weeks back). If I had a bad race day and didn’t meet my goal, I’d be upset with myself but it would just be me. Now other people’s race and finish time, goal and accomplishment, it felt like it was all in my hands. I realize that’s a tad dramatic and this really wasn’t about me at all but it was just the combo of surprise and the unexpected. I’m not a “go-with-the-flow” kind of gal, I’m so planned, so scheduled, so anal that I don’t do well with plans changing at the last minute.
But once I got over that initial sense of panic, I turned around my thinking: maybe I could help someone finish. Or keep them from stopping to walk if they were tempted to give up. If nothing else, I’d have a smile on my face, be encouraging and at least help motivate other runners to keep going.
Official pacer and half marathon finisher – a good day.
That’s exactly what happened.
At mile 12, I looked over at a gentleman who had been running close to me since about mile 8 and smiled. He took out his headphones and said, “I feel like giving up and I almost did there.” I smiled even bigger and said, “I’m glad you didn’t! Stick with me one more mile, and we’ll finish together.” “Yes, okay,” he said and later told me this was the first half marathon he hadn’t stopped to walk and he really wanted to finish it out, running the whole time. He did!
Then there was a woman who was with me from around mile 4 to the very end. When we finished, she hugged me, thanked me and said she enjoyed the run and did so much better than she expected.
And my fears of going way too fast or way too slow? I crossed the line in 2:44:21 – so pretty much bang-on!
Today wasn’t about me at all. It was about every runner out there. Well, I can’t say it wasn’t about me at all; for the first time in a long time, I took the time to look around, give high-fives, enjoy the scenery, cheer on other runners and appreciate the simple joy of fall running at its finest.
When I’m racing, I get so focused that I miss a lot of the race itself. Not saying that’s a bad thing, I love racing. But this last-minute change in plans? Today it worked out pretty well. Already looking forward to pacing again!
Have you ever run with a pace group in a race? How did it help or motivate you?
The comments are all yours so please leave one. Or connect with me @lindsayinreallife on Instagram or @LindsayIRL on Twitter, and please sign up to receive my weekly blog post right to your inbox.
The Best Part of My Day
“Every day may not be good. But there is something good in every day.”
Last night gave me one of those moments. You know, the ones where something happens, something very small or simple, but it takes away all the crap and negativity that was built up in the hours before it.
I got home around 6 after a rough, frustrating day. Topping it off, it had been insanely windy all day so I had wrote off the option of an outdoor run to unwind and burn off some stress. Strangely tho, the wind had died down to the point it didn’t feel so bad by the time I got home. That, plus the energy-filled, excited fur ones waiting for me at home, I decided there was no way I was going to the gym for a treadmill run. I dressed and got organized for a typical “two dogs, two jogs” evening (Burton and Blitz are both very strong, fast dogs and have different levels of endurance, so I take them for separate runs).
Nothing better than an evening run with this lil dude.
Burton and I were about halfway into our 10k run, which was going really well despite some still-strong wind gusts. As we turned a corner to head west down a rare tree-lined running path near our neighborhood, I had the moment. The sun was huge, shining so intensely on us in the clear evening sky, I had to squint. It lit up the grass and the tress, making their colors almost surreal-looking. The wind seemed to pause and all I could hear was the light sounds of my breathing. At that moment, I realized this was the best part of the day. Just me and my favorite running pal doing what we both love to do. My head felt clear, my body relaxed, yet my legs felt so light that I was cruising at a sub-7 minute/mile pace. All the bullshit and frustrations of the day seemed to disappear, and I felt calm and happy.
I often tell people running saved my life. And it did, for several reasons. Today was a reminder how it still does that and how important it is to, not just my physical health, my mental well-being too.
Don’t worry, things weren’t all pie-in-the-sky, wonderfully perfect. About a mile later, Burton got distracted by another dog (seriously, every.single.dog.he.sees – it’s maddening!) and nearly tripped and tangled me in the leash. This caused a nifty chain reaction of me stumbling and doing some less-than-graceful moves on one of the busiest streets by our neighborhood. So, that was awesome too.
When was the last time you had one of those moments? Post a comment or tweet me @runlikeagirl311 on Twitter.
For-Profit Races are Charitable Organizations Too
“The result of charity is often beyond calculation”
When I worked in the obstacle racing industry, we got a lot of questions about our races:
“How long is the race?”
“What should I wear?”
“How hard are the obstacles?”
“Will there be a lot of mud?”
“Can I run with a group?”
Pretty typical. Then there were the inevitable ones based on the million-dollar (or in our case, $50- to $80-dollar) question:
“How much does it cost?”
“What do I get for that fee?”
“That’s way too expensive, I’m not participating if it costs that much!”
(Notice that last one isn’t actually a question – I’ll explain that soon…)
Then came the ones that could get really tough:
“How much of the fee goes to the charity?”
“Why doesn’t my entire entry fee go to the charity?”
“I won’t support your race because 100% of entry fees don’t go to the charity!”
PR & Marketing Director by day – event team/construction/set-up at every race!
Things often escalated from questions to angry statements. On the one hand, I get it; A) people want to know they’re getting good value for their money and B) they want to support charities (races have become synonymous with charitable giving). But on the other, I think people forget that when he or she signs up for a race, it’s no different than going to a movie or going out to dinner. You’re paying for a service. From a business.
True, a lot of races out there are strictly non-profit and put on solely to raise money for a charity or cause. They’re also run by volunteers and larger organizations that are financially supported on their own, allowing them to donate all race fees to a charity. And that’s great. But why the anger and judgment towards for-profit race companies? Is it because so many races involve a charitable component that it’s sort of become the expectation all races support charities? You don’t expect the movie theater owner to give all ticket proceeds to charity. You wouldn’t boycott a local restaurant because the owners don’t donate 100% of food sales to charity. So why should a race company be expected to give its profits to a charity?
After pulling off a successful event, we didn’t stop – time to teardown & plan the next one.
I’ve seen it in my years as a participant in the racing world but I really understood it when I worked for a race event company. Our team put in so much hard work, physical labor, sweat and passion into executing each and every race we held. And that was just the race itself. Our small team put that same dedication into the business of creating these events, from our race director sourcing port-a-potty companies to our IT manager making sure online registration process was smooth and easy for customers to our volunteer coordinator pulling together hundreds of people to help our small team pull off these events to the world-class level our runners deserved. Everyone wore multiple hats and put in a ton of hours to provide an experience to customers.
For-profit race companies aren’t greedy companies trying to take all of your money and run (pun intended). They’re businesses providing a service. With real people who work real hours and deserve to earn real salaries, bonuses, PTO and health benefits. It takes a lot of time and energy, people and planning, supplies and money to put on races, whether a 10k or triathlon, an obstacle race, mud run or color run – every race. This goes way beyond the cost of your finisher’s shirt and medal.
We didn’t pay pros to model on our signs – that’s just me & our course director.
Beyond providing us with a form of entertainment, race companies give us even more than that – encouragement, a sense of achievement and health. Training for a race gives us a reason to push ourselves in the gym and show up every day, especially the tough ones where we’re just not feeling it. Finishing a race makes us feel amazing about ourselves. And the cycle of doing another race and another keeps us motivated to stay physically healthy. If that’s not charitable and helping the greater good, I don’t know what is.
Think about that next time you register for a race and are tempted to balk at the $60 race fee. You’re paying for more than a shirt, you’re paying for an experience.
I write this as I’m about to run a local race on Saturday. The Fargo Mini Marathon is a race I try to do every year and put on by GoFarEvents, a local race company in Fargo that puts on a ton of great running events, from 5ks to marathons to youth runs. I love all the opportunities the GoFarEvents team brings to the community and they put on fantastic events – plus, the company does plenty of charitable work and donates a lot to the community (much of that is done “behind the scenes” tho so most people don’t see it). So I’m always thrilled to support and participate in its events. Side note, I’m hoping for a PR in the half marathon and just to enjoy the 5k afterward!
Do you agree with my point of view? Are there local races you love to support because of the good they bring the community? Or are you one who feels races should completely support charitable organizations? Leave a comment or tweet me @runlikeagirl311 on Twitter.
Three Races, Two Places, One That Made A Difference
“You think I’m crazy because of how much I run? Trust me, if I didn’t run this much, that’s when you’d see crazy.”
Since my last blog, less than a week ago, I’ve run three races. I also had a big change in plans for one of those races that ended up being two.
Now that I’ve confused everyone with so many numbers, I’ll explain. My week in races:
Thursday – CCRI 5k
There’s a local organization in the Fargo-Moorhead area called CCRI, which serves those in the community with disabilities. An annual event CCRI puts on is the Superhero 5k. It’s a chance for adults and children to participate in the event, some who just need a little help and encouragement along the way. Others tho are physically unable to walk or run and need extra help to take part.
Team Reese at the finish line.
A friend of mine volunteers for CCRI and I mentioned I would of course sign up for the race to support the group – and because I love a good fall race. He asked if I would be interested in pushing a wheelchair while I ran too. Without hesitation, I said yes. How great would that be, to support the cause AND share the fun of racing a 5k with someone who otherwise wouldn’t be able to do it. Nevermind I had never pushed a wheelchair for an entire race, even if I had to jog or walk, I would get that person across the finish line.
It was an incredible experience. The wheelchair runners were organized by a group called Ainsley’s Angles, a national group that just started a chapter in the Red River valley. Each wheelchair participant was assigned two Ainsley’s Angels runners (so we could trade off pushing – it’s hard work, especially turns); my teammate and I got to help a boy named Reese, who was excited from the minute I met him. All throughout the course, fellow runners were cheering for Reese. When we pushed him across the finish line and the crowd cheered for him even louder, I was beaming. It was so fun to see all the support for every participant. Something I hope to be able to do again.
Saturday – Dick Beardsley 10k
I had originally planned to race the Roger Maris 10k on Saturday. However, I found out the race was actually being held on Friday, not Saturday as in years past. I had already committed to the CCRI race on Thursday and volunteering for the Roger Maris fundraiser event on Friday. Between that and other plans for the weekend, it wasn’t in the cards to make the logistics work.
Good news though, I’d still be able to support Roger Maris through volunteering and I could now race the Dick Beardsley 10k on Saturday morning and run the 5k later that morning (it sounded like a great idea when I was registering in my pjs). I had participated in the DB run a few times in the past, so I was happy to race it again and support another good, local race.
It turned out to be a great race. I ran the 10k in 43:56 (my second best 10k time ever). I ended up taking second overall for women and the best part was it was a great race between myself, and the third and fourth place finisher. The girl who took third was on my tail the entire time; it was great, she really pushed me to keep up the pace. The fourth place finisher started out in second but ran out of steam around mile 4 – we chatted a little during and after the race, and she was so nice. The winner blew us all away. In her time of 38 and change, she blew away most of the guys too. I’ve raced her before and she’s awesome, just ridiculously fast. #respect
After the race, I stretched out and watched the half marathon finishers start to roll in. I quickly realized there was a slight flaw in my plan to run two races the same morning. I finished the 10k around 8:30 a.m. The 5k didn’t start until 11. That left me a solid 2+ hours to hang out in my sweaty race clothes which got riper and smellier as the time passed. Also, it was a chilly morning; great for racing, not so great when all the sweat dries and chills the body. I was shivering most of the time up until it was time to run again.
Saturday – Dick Beardsley 5k
Time to run again – that’s right, I signed up for another race that day. Okay, no problem, I got this. I met two guys at the start line who noticed I was also wearing the special bib, for the people who had already run a race earlier that day. We joked that we were glad to not be the only ones who thought this was a good idea! All joking aside, I was excited for another race. I was understandably a little fatigued from the hard run earlier that morning but I was well-conditioned enough I could handle three more miles. I figured, why not try to run fast too? So I did. Although I couldn’t keep up the same pace as earlier in the 10k, my legs felt really heavy and it had warmed up quite a bit, I still finished in third place overall (first place age group!) in a respectable time of 23:11. The best part was, I was in second place the first two miles then just got smoked by an 11-year-old girl in the last mile. I wanted to give her a high five and tell her how awesome she was for running #LikeAGirl but she burned by me too damn fast.
A big medal for a big day of racing.
My parents were waiting at the finish line to congratulate me and, in addition to my 10k and 5k finisher medals, I got a special medal for running “The Beardsley Duo.” It’s ginormous and just might make my Run Like A Girl medal holder fall right off the wall. All in all, I’d for sure do the two-a-day race thing again. It was a really fun morning, full of what I love – racing! And, I got to enjoy a nice relaxing day at the lake after capped off with my post-race staple: a Jimmy John’s veggie sub.
Now time to gear up for the Fargo Mini-Marathon in October. A perfect time to run a half marathon and get the most out of the fall season and fall racing that I love so much.
Have you ever run multiple races in a week – or even the same day? If not, would you go for it? Comment or tweet me @runlikeagirl311 on Twitter.
Why Your Body Type Matters – Ectomorph, Endomorph, Mesomorph
“You’re damned if you’re too thin, you’re damned if you’re too heavy. So just say fuck it and be what’s natural for you.”
Ectomorph. Endomorph. Mesomorph. Are you familiar with these words? If not, and you’re looking to better understand your response to workouts and eating, you should read on. If you are and you’re looking to better understand your response to workout and eating habits, I welcome you to also read on.
Ectomorph, Endomorph and Mesomorph are the three common categories of natural body types. Without going into a long-winded speech to explain each, think of it in this most simple way: An Ectomorph is a naturally lean body type; an Endomorph a naturally heavier or thick body type, a Mesomorph, more in the middle – think broader shoulders and narrower waist or even somewhat of an hourglass figure.
Beyond giving you insight into your natural body type, identifying the one in which you most predominantly fit can help you to better understand workouts and eating.
Different sizes, shapes, heights – but, fun fact, we’re all runners.
I’ll use myself as an example. I was recently doing some research to find benchmarks for what a woman my height and weight should be able to squat, deadlift, bench press, those types of things. What I ended up doing was getting a bit off track and researching more about body types and how they affect performance.
I found out things like Endomorphs (especially taller, leggier ones) have a harder time putting up bigger squat numbers.
I also found out Ectomorphs should lift heavier weights with fewer reps for best results. These are things I admit, I didn’t really know, but helped open my eyes to how much more than genetics factors into athletic performance and nutrient, body type itself does too.
I’m an Endomorph. I have a naturally thicker, more muscular build. I have an out-of-control appetite (always have, even before I was a runner) and have always struggled to lose weight or have a slimmer appearance. After college, when I really started to take control of my health, lose some excess weight and become fitter, I had a very hard time with where my body was heading. No matter how much I ran and how little I ate, I never could quite achieve that “thin” body I so badly wanted.
I always assumed I was doing something wrong but, taking a few steps back from it (and speaking to trusted fitness experts like my pal, JoeFitness) I began to understand that everyone’s body is programmed to be a certain way, a certain shape, a certain build. You can fight it to an extent but it’s going to be that – a fight. So, if that’s the route you want to go, you have to decide how much and what sacrifices you’re willing to make.
As an Endomorph, I’m not someone who can have that slim, lean look without major sacrifice. I would have to give up lifting, do nothing but steady cardio and drastically reduce my calorie intake. It has taken me several years, horrible bouts with crash dieting and periods of cardio upon cardio upon cardio to finally come to terms with this – and, more importantly, truly be okay with it.
I don’t mind that, in order to achieve peak racing performance, I have to push my workouts hard and my body has to be thicker and more muscular; I can’t get away with being a “lean” runner while also racking up the distance and mile times I want.
Now that I’ve gotten older and my goals are different, I no longer curse my Endomorph body type – I embrace it. This body type, though some days I know it works against me (Endomorphs aren’t known for their stellar endurance), helps me perform like the athlete I want to be. I’m strong. I’m fast. I’m capable of major bouts of endurance – I just have to work harder for it.
But, on the flip side, lifting heavy weights works well for me. My big legs and butt help me to run both run sub-7 minute miles for speed training, as well as average just over an 8-minute mile for a full marathon. And my metabolism and muscle mass really helps out the constant need for food. So I’d say this Endomorph thing is working out pretty well.
Do you train to fight your natural body type or have you embraced it and used it to your advantage? Or, are you planning to look further into your own body type and how if affects your workouts, nutrition and goals? Comment or connect with me at @lindsayinreallife on Instagram or @LindsayIRL on Twitter.
Gluten-Free – It’s Not A Diet, It’s How Some People Don’t Die
“The more that you read, the more things you will know. The more you learn, the more places you’ll go.”
Last week, something happened to my friend, Hannah that infuriated me. Hannah has Celiac disease, which means she’s allergic to gluten. Upon visiting one of her favorite restaurants, one that offers completely gluten-free options, she was left feeling shamed and angry.
Had I been there with her, my big mouth may have gone loose and words would have flown. Bad words. I may have been banned from said establishment for life but it would have totally been worth it.
Two members of this restaurant’s staff were beyond rude. Not realizing Hannah had just ordered a gluten-free sandwich, their comments ranged from the unnecessary, “Ugh, this person who needs gluten-free food is so annoying,” to the uneducated, “It’s not like this diet does anything,” to the downright dangerous, “Oh, I guess I better change my gloves now, “ (laden with sarcasm).
Not only did these two employees make complete asses of themselves, they disrespected a customer and their employer. A company that touts itself as a provider of gluten-free food has a major responsibility to uphold that. One, people on gluten-free diets deserve it and two, people who need gluten-free diets could get horribly sick from eating contaminated food. Think of a child with a peanut allergy who, maybe doesn’t even eat peanuts, but eats food prepared in the same area as peanuts. Celiac sufferers have that same degree of sensitivity to gluten.
This brings me to a slight problem I have with gluten-free diets – not people who have Celiac disease and who’s lives depend on eating this way, but people who think gluten-free is the hippest new weight loss diet like low-carb or low-fat. And they just have to jump on the bandwagon.
What the world has come to…gluten-free cherries.
I have nothing against people who choose a gluten-free lifestyle for personal reasons. I mean, come on, I’m a vegetarian. Not because meat makes me sick or I’m allergic to it; I just don’t like it and I choose not to eat it. What I have a problem with is people who have no clue what gluten even is and, therefore, have de-sensitized people to its actual significance.
The people who insist they need it (and really don’t) and have made it an annoying request that almost always results in an eye roll from the server. The people who have contributed to it being nothing more than a buzzword, a marketing term food companies can use to jack up prices, and make themselves seem “healthier.”
That image of cherries? That’s real. I didn’t Photoshop that. I’ve also seen proud “gluten-free” packaging on products like milk and eggs.
To understand my frustration, here’s a little lesson: Gluten is a combo of two proteins; it essentially acts as a “glue” that holds together products like wheat bread, rye crackers and flour tortillas.
As a rule of thumb, it’s typically found in more carb-rich foods and, also, barley-based beers (which is partly why gluten-free and cider beers have become so popular). So, will cutting it out of your diet lead to weight loss? It could. Now, does gluten sound like something you’d find in beef jerky or fruit?
Educate yourselves, people. If you need or choose to be on a gluten-free diet, know what it is and where it’s found. Don’t let yourself to be up-charged for gluten-free rice cakes and coffee. Don’t pay more for gluten-free versions of breads, cupcakes, and cookies unless you have Celiac disease and can’t live without them (I’ve read research that cautions people who don’t have Celiac disease to avoid these types of foods, as they’re processed differently and not necessarily good for you). And please don’t call it a diet.
Finally, for the love of all things good, if you work in a food establishment that proudly promotes gluten-free options, please learn why that’s important. Understand that not everyone is trying out “the new gluten-free diet” – know that some people will legitimately get sick if they eat it. Respect that and treat them like a small child with a peanut allergy. You wouldn’t roll your eyes at a kid with a peanut allergy – would you?
How many of you live a gluten-free lifestyle? Is it due to Celiac disease or for personal reasons? The comments are yours so please use them.
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Let’s Be Honest About the 21-Day Fix – It’s Bullshit
“I’ve been on a few diets because I can’t get enough to eat with just one”
What’s up with this 21-day fix craze? I’ve been seeing tons of social media posts about it, people showing their meals and accountability to the 21-day fix plan, which apparently promises to teach portion control and jumpstart your healthy eating plan.
Pretty much!
Let’s get right to it here, I’m calling BS on this program and others like it. First, I hate that concept of “jumpstarting” a healthy anything – it implies going from zero to 100 in an instant. Healthy is a lifestyle; if you haven’t been living one, it’s not something you can change all at once and expect to sustain.
Second, the name itself just screams fad diet and easy “fix” (intentional?). Fad diets are just that – fads. Like crimped hair and fingerless gloves, society realizes they’re bogus, they go away and everyone who took part is like, “WTF was I thinking?” And a program that touts “lose 15 pounds in 21 days!” is a huge red flag. Healthy, sustainable weight loss is typically one, maybe two pounds per week; even less for a small person. Rapid weight loss means you’re losing some muscle too. But I guess trying to sell anything in the health and fitness world with the headline, “Lose weight slowly, without sacrificing muscle mass, and maintain over time with sensible eating and exercise!” isn’t sexy or appealing.
Always one to be open-minded, I welcome someone to explain this program to me. Like really explain it. Because I think I’m missing something big as to how this is A) teaching sustainable, healthy eating habits for the long term and B) allowing the body proper fuel for any sort of athletic performance in the short term. I wasn’t able to find out exactly how many calories a person eats or what exactly is the basis of the food plan; I assume that’s only revealed after the credit card is swiped. Based on the photos I’ve seen and the research I’ve done, I’m baffled as to how someone could eat the type of “meals” (I wouldn’t call 8 cucumber slices, 10 carrots, 5 rice cakes and 2 hardboiled eggs a meal but that’s just me) on this plan. For every meal. For 21 days.
And for how I acted…being hangry is no way to be.
Have you ever heard the word hangry? I’d be hella hangry if I tried to survive just one day on this “eating” plan (again, words seem to get thrown around pretty loosely with this program). Aside from being hangry, I’ve tried to wrap my head around how anyone could gut through a tough workout on this diet. I’ve had days where I’m so busy, I don’t take time to eat enough or properly during the day. And guess what happens? My workouts that evening suck. If I’m running, I feel like I’m slogging through the miles, no chance of any speedwork happening; if I’m lifting, I feel like I can barely rep my normal weights, let alone push myself hard enough to fatigue. No performance enhancements either way.
Speaking of that, I do believe there’s also a workout plan included in this program? I don’t know how intense a workout it is, if it requires endurance or heavy lifting, or if it’s actually mean to push a person to become fitter. But with an eating plan that’s primarily focused on cutting calories drastically, a typical person can’t expect to make any true fitness gains. The two just don’t add up.
Then there’s the aftermath. I’m having a hard enough time fathoming the 21 days – so, what happens after? If the name is any indication, you certainly aren’t expected to continue eating tiny portions of unsatisfying food and shakes beyond the final day of hell. Or, are you supposed to continue?
Maybe you’re so delirious from not eating, you’ve forgotten about food at this point. Maybe you’re supposed to not miss that thick layer of peanut butter on your toast (really, is that any way to live?) or enjoying more than 4 ounces of wine per day (the program boasts that you can drink wine – 4 whole ounces of it!). Maybe you get used to toting around fun, brightly colored boxes and ensuring anything you eat can fit into one.
Or maybe, and what really happens, is you remember how delightful it is to dine out without having a panic attack. How enjoyable life is eating real meals and treating yourself here and there. How much better workouts are when you’re properly fueled. And then you go back to eating like a normal person. In addition to the pics I’ve seen of people’s accountability meals, I’ve also seen a few of what people eat after they complete their 21 days – an entire pizza, ice cream, beers, basically a binge-fest. Good lessons being learned.
That brings me to the real problem I have with this. How is this truly helping us, as smart, capable adults? Have we become that out of touch with our own biological cues (eat when you’re hungry, stop when you no longer are) and simple common sense (come on, you know an entire plate full of pasta is excessive, do you really need a properly-portioned container to confirm that)? Are we really so impatient and desperate for a quick fix that we’re wiling to shell out more than $100 for a few pieces of tupperwear and a generic, one-size-fits-all exercise plan because we simply can’t take the time to figure out on our own what works best for us, each individual – with individual genetics, triggers, metabolism and priorities?
Do I look perfect in a bikini? Of course not. These moments are what drive me.
I do understand everyone’s goals and lifestyle aspirations are different. Just because my goals are to run faster and lift heavier doesn’t mean you want that. My lifestyle aspirations include not having to force all my food to fit into containers and enjoying a couple cold beers on a Saturday afternoon – that doesn’t mean everyone else is looking for that. I don’t want to be skinny; some people do. I’m happy having a little bit of a gut and thighs that can barely be contained by normal pants if it means not having to fight an uphill battle against my genetics. I love feeling strong at the gym and being able to lift heavier weights than some of the guys there (doesn’t happen often but it does happen). I love being able to say, “I’m not fast ‘for a girl’ – I’m just fast.” and back it up with my performance.
I’m not saying we shouldn’t all pay attention to what we eat and do our best to make good choices most of the time. I’m very conscious of what I eat; I realize when I’m making the right choice and when I’m making a splurge choice. I understand a splurge isn’t the end of the world, it just means I need to be strict going forward to balance it out. I know what a cup of pasta looks like, a serving of vegetables, protein and ice cream. I understand taking the time for a healthy breakfast every morning helps me avoid the tempting doughnuts in the office cafeteria. I’ve learned what I need to do, what works best for me to be balanced and successful.
I didn’t learn all this by reading one generic pamphlet and dropping a lot of cash on containers that are essentially just measuring cups. I learned by making a choice to educate myself, to track my food and understand what foods are going to help me achieve my goals. Every day, I pay attention to portions and serving sizes. I’m focused on being conscious, yet not obsessive.
I’m not gonna lie, it hasn’t taken me 21 days to get to this point – it has taken me years. I know, I know, that’s not sexy and appealing to most people. But a true, sustainable lifestyle can’t be made in 21 days. It just can’t. It has to be a long-term commitment. It’s all about balance, 365 days a year. Not a quick – or, sorry, 21 day – fix.
It’s like qualifying for the Boston Marathon; it didn’t take me just those few hours on race day to do that. Or a few weeks of regular running. Or even a few months of hard training. It look me years to achieve that goal. Failed attempts. Frustrations. Setbacks. Hard work. But, in the end, I did it. A healthy lifestyle is nothing different.
Am I being unfair to the 21-day fix? Is there something with the program I’m missing that truly promotes a healthy, balance approach to eating and quality exercise? Please comment or tweet me @runlikeagirl311 on Twitter.