Friday 6/24/2016

Warm up:

7 AMRAP with an empty bar

10 Hang Power Clean

5 Strict Press

Butt tree run
Strength:

10 EMOM

1 Power Clean + 1 Push Jerk + 1 Split Jerk
Metcon:

4 Rounds

10 Power Clean

10 Shoulder To Overhead

10 Front Rack Lunges
Cool down:

4×10 Glute Bridge

Advertisements

Monday 6/20/2016

Thank you to everyone who came out to the Brute Force Power Weekend to help and cheer. We had a great time and got to see some amazing athletes perform!

Warm up:

TABATA

Air squats

Push ups
Strength:

4×3 Back Squat

*add weight each set
Metcon:

Every 5 minutes for 25 minutes:

10 Back squat from the ground (65/95, 95/135)

200m run

10 K2E (T1) or T2B (T2)

*if you fail to complete a round in 5 minutes, take the next round off and then jump back in
Cool down:

4×10 Alternating Pistols

*modify as needed

Thursday 6/9/2016

Warm up:

7 AMRAP

Butt tree run

10 light kettlebell swings

10 empty bar good mornings
Strength:

Deadlift 3×3

Add weight each set, working up to a heavy triple

Metcon:

50 kettlebell swings (55/35, 70/55)

10 deadlift (135/185, 155, 225)

50 sit ups

10 deadlifts

50 double unders

10 deadlifts

Adulthood 101

I’ve officially been an “adult” for about a year now (you know, big girl job, college degree), and I’ve decided that every university should be required to teach a class called “Adulthood 101.” I learned a lot of great stuff in college, but apparently, I did not learn everything. Here is what my first year as an “adult” has taught me:

Start Saving Money Now

Sure, I knew that being on my own would be expensive, but I never understood what living paycheck-to-paycheck meant. Between rent, student loans, medical bills, and groceries, there are plenty of weeks where I only have $5-$10 left in my checking account. Any extra cash I get, I put into my savings because you never know when you might need it. Which leads me to my next point…

You Need To Budget

I sit down at the beginning of every month with a spreadsheet and budget my spending for the entire month. I have a name and place for every single dollar that comes in or goes out of my bank account. This allows me to already know whether or not I’m going to have money to go out with my bestie for Mexican and Margaritas instead of having to cancel at the last minute. Here’s a tip- use cash. If I have $30 to spend on gas each week, I take the money out so that I know when I’m getting close to my limit.

Sleep Is Your Friend

Between working a full time job, working out twice a day, coaching at the gym, and grad school, I’m exhausted by the end of the day. Guys- it’s okay to get in bed at 9:00! I was in bed at 8:30 the past two nights. Trust me, sleep is your friend. You need it to adequately function at work, in the gym, and in school.

You Don’t Have To Have Your Shit Together

Seriously, I’m realizing this more and more each day. I guess I thought that the second I graduated from Clemson, everything would just fall into place. Guess what- that’s not how the world works. Not everyone has their shit together, and to be honest those that appear to are probably just good at faking it. Embrace the messiness of life, and know that you are not alone!

Get Rid Of Toxic People

I’m one of those people who is friends with EVERYONE. I hardly ever meet someone I don’t like, and while this sounds like a good thing, it means that I have relationships with people who are toxic. I’m not a quitter and I don’t like to give up on people, but I have learned that sometimes you have to walk away. You cannot continue to let negative people bring you down.

Make Yourself A Priority

This is something I struggle with. It seriously churns my stomach to think about disregarding what someone else wants in order to value myself. But listen, if you don’t put yourself first sometimes, you are going to be miserable. You will find that you are bending over backwards for everyone, and sacrificing the things that make you truly happy. So here is permission to be selfish sometimes!

Have Fun

I understand that life as an adult is significantly busier than life as a college student, but make sure you are having fun. Sure, adulthood is expensive and stressful, but you’re also still at a great point in your life where you can go out and do fun things.

Who knew there was still so much to learn after being in school for 16 years?! I’m excited to see what this next year teaches me (maybe it’ll teach me how to make $1 million)

 

Choosing Recovery Over Relapse

Hopelessness. That’s all I could feel.

After losing friendships and relationships with my family, my place to live, failing classes in school, and almost losing my life 6 times, I admitted myself into treatment for anorexia. I had exhausted my options, and been told by a specialist that I was at a point where she couldn’t help me.

How had things gotten this bad?

Despite what the majority of people think, eating disorders are not solely about being skinny. Very few girls look in the mirror one day and say “I’m going to starve myself just to be skinny.” I know, that contradicts every perception of anorexia that you have.

You see, eating disorders are a lot like alcoholism. Alcoholics don’t wake up and think “I love the way beer tastes so I’m going to consume mass amounts of it.” Instead, they turn to alcohol because it numbs the emotional pain they are dealing with, and then ultimately it becomes an addiction and coping mechanism. The same goes for eating disorders.

Physiologically, a lot happens when you’re starving. Your body begins to feed off of your organs and muscles for energy, causing them to shrink and deteriorate. As this is happening, your personality changes, you lose the ability to focus, and your body physically aches. For eating disorder patients, these physical issues work as a distraction from the emotional distress they are facing. It’s incredibly hard to think about a break up or failing grades while you’re curled up in fetal position with stomach pangs.

People with eating disorders go about their “diets” in different ways. I was a calorie counter- I could spend hours counting calories in foods, planning what to eat, and figuring out how much I needed to exercise to burn it all off. I can still, to this day, tell you how many calories are in the majority of foods that I eat; it became so ingrained in me. Thankfully, I don’t care anymore. Mainly because red velvet cake and peanut butter are a lot more satisfying than a number on a scale ever will be.

Aside from starving myself, I also used exercise to cope. Working out can be a great way to relieve stress; it catalyzes the production of endorphins, which aid in pain reduction. However, I took things to the extreme. I ran a minimum of 60 miles a week, and it was normal for me to run 10 miles and only eat 200 calories for the day.

Recovery looks different for everyone. For me, it meant covering up my mirrors, seeing a nutritionist (ugh), going to therapy, staying on my medication, cutting back on exercise, and finally dealing with the things in my past that drove me to starve myself. I’ll be honest- it sucked. Seriously. I spent Christmas at a treatment facility on the whole other side of the US than my family. The good news is, while I will always be in recovery, it does get better and easier over time.

The past three years have not been perfect for me. I went a little over two years without any behaviors, which is a huge accomplishment for any eating disorder patient, but last winter I had a minor slip up. It’s hard to admit that because I’m a perfectionist, but I’ve learned that vulnerability and honesty are vital in recovery. Anorexia, like alcoholism, is an addiction that has to be fought every single day. Some days are easier than others, but I know that every time I choose recovery over relapse, I’m avoiding that dark, lonely feeling of hopelessness that I lived with for so long.

December 16th is now a day for me to celebrate and reflect on how far I have come. And eat cake. Lots of cake.

As always- if you or someone you know has questions or wants to talk, feel free to comment. I’m always available!

 

10 Insanely Affordable Christmas Presents

So it’s Christmas, and you’re broke (If you’re like me, you’re broke 365 days a year), but you still have a ton of people to buy presents for. Friends, family, boyfriends, your boss (because you’re trying to charm your way into a raise)- you’ve got a long list and a tight budget.

You’re in luck! Since I’m just as broke as you, I’ve had to be extra creative this Christmas with gift ideas. I’ve found 10 gifts that even a recent college grad can afford. Here it goes:

1. A FREE, yes I said FREE, printable!free-printable-wall-art-throw-kindness-around-like-confetti-2-400x514.png

Throw Kindness Around Like Confetti Printable

Thankfully there are wonderfully creative people on the Internet that love to share their work. Head over to Pinterest or Google and search for “free printables.” You’ll be amazed at what you find! Slide a piece of photo paper or cardstock into your printer and print away! Next, head over to Dollar Tree and pick up a frame for $1.00, and BOOM! a $1.00 Christmas present.

2. ReinBEER

9e4d2b747ced2291b17fa29cfc55eda8.jpg

This is one of my favorites- I made these last year for my sister’s husband, and he loved them! Grab the person’s favorite 6 pack, brown pipe cleaners, a red puff for the nose, some googly eyes, and a hot glue gun and get to work!

3. Workout Clothes

T0006ft_1024x1024.jpg

The Chief Tank

Everyone will be flocking to the gym in January, and Stay Swole Apparel has great t-shirt and tank top designs for the gym. Not only are they affordable, but they are a local (well, local to me) company!

Spoiler alert: they have a unicorn tank!

4. Magazine Subscriptions

mag_cosmo.jpg

Cosmo Subscription

This is such a cheap way to give a gift that lasts all year! What girls doesn’t want a Cosmo every month? And we all know guys love seeing their favorite player on the cover of ESPN. The best part- a subscription is a thousand times cheaper than buying the magazine in the store every month.

5. Personalized Bottles of Wine

16209-36814.jpg

Check These Out!

I know, that sounds expensive, but it really isn’t! There are plenty of websites that allow you to design your own label to be put onto their bottles of wine. While you’re at the Dollar Store getting that frame for your printable, grab a pair of wine glasses, and you have a nice gift to win your boyfriend/girlfriend’s parents over with for around $20.

6. A Foam Roller

k2-_f2386eca-ca6f-41d3-af53-87fc61491533-1.v1.jpg

I Love This Purple One!

For all of you that aren’t crazy gym addicts, you might be wondering what in the world?! But for those of you who do know what I’m talking about, you know the importance of stretching and taking care of your body in order to perform at an optimum level in the gym. Make sure your gym buddies are taking care of themselves too! These are a great mobility tool that can be taken and used anywhere. Next time you’re at Wal-Mart pick one up for for $10-$15!

 

7. Gun Ammo

q4318_1.jpg

Okay, so maybe I have a little redneck in me, but I can promise you, any gun-lover always appreciates ammo. If you want to make this gift a little more exciting- many counties own public ranges where you can shoot for free (well, at least they do down here in the south). So girls- you now have a gift for your boyfriend, and a date to go on!

If you don’t know what kind of gun they have, cleaning supplies is always a good idea too!

8. Wall Hanging Bottle Opener

k2-_31a46ee7-47b4-4268-99f2-f412a57ff28c.v1.jpg

I absolutely love this, and what makes me love it even more is that fact that it’s only $8.22 at Walmart! You could buy one for every guy in your life, and I can guarantee you that they will love it!

9. A Fun Tote

il_570xN.801984622_798m.jpg

I’m Seriously Loving This One

Guys- girls can never have enough totes! This is a fun way for college girls to carry their books to class. Help them ditch the old, boring bookbag, and give them something sassy to show off! Etsy has a ton of cute designs!

10. DIY Picture Display

DSC_18721.jpg

Check Out How Easy It Is!

I’m you’re typical girl when it comes to loving reclaimed wood projects, and this one is so simple! Despite what you might think, reclaimed wood is really easy to find these days. Many antique shops have started carrying pallets and pieces of wood. Also, I bet if you Google, you can find a salvage yard somewhere in your area. This is a cheap, and personal present to give!

I hope this helps you and your bank account out a little bit!

Merry Christmas!

Who Signed Me Up For This?

I’m not much for New Year’s resolutions- mainly because the only thing I can commit to doing for a year is working out, and, well, I’m already in a fully committed relationship with the gym. So my non-resolution for this coming year is to blog. Not because my life is super interesting and I think everyone wants to hear all about it (seriously, eat, gym, sleep- pretty basic), but I’m blogging because I know I’m not the only twentysomething who woke up one day with a diploma and adult responsibilities wondering “who signed me up for this?”

Education is great- seriously, I love school; I plan on being in school for the next 100 years- but nowhere in high school or college did I learn how to fill out a tax form or how to balance a full time job, grad school, working out, and coaching on top of life in general. I’ll be the first to admit that I have struggled through adulthood over the past year. I’ve cried at work, forgotten doctor’s appointments, and locked my keys in my car. Adulthood does not look good on me, but nonetheless, here I am, having to learn how to “adult.”

I hope that in reading my blog, you will laugh, learn, and most importantly, come to realize that you are not the only “adult” who still has to google how to fill out an insurance form, use their fingers to add, or seriously contemplate hibernating from responsibilities every few weeks.

Here’s to messing up, cracking up, and trying to grow up.