Ups and Downs

by Kris Pitcher

As we welcome February in, our rate of success with change may either be going well, or taking a turn. January may have brought some ups and downs. The way we view those can determine our future success.

Which way will you turn?

Whether we see a blip in the road as a failure or a challenge frames our mindset for how we move forward. Or if we move forward at all. This is the turning point. It's the point that defines the people who move on and continue with a healthy lifestyle, and those who fall off the wagon only to try again next year.

Seeing challenges or setbacks as motivations moves us forward. Being able to do that means seeing your imperfections and allowing yourself to make mistakes and be human. There's a thought. If you had a week where you didn't make progress, reflect on where you might have been able to do better. And then do better. Part of it is letting your defenses down, and not making excuses. It's taking responsibilities for your outcomes.

And we will have challenges along the way. That's normal. We won't always be charging forward making great progress. There will be times when we plateau, when we have a stressful week, or have to travel, or when life just gets a little hectic. We balance a lot of things in our lives, managing our wellness is a huge part of that. There's an eb and flow with it, it's not a perfect process.

Finding the good along the way in each situation keeps us learning. Accept the challenges in the ups and downs. Being able to find motivation in them will keep you moving forward creating your new lifestyle! 

What Defines You?

by Kris Pitcher

I have struggled with this for a long time. It's more like a tug-of-war really. Sometimes I have a clear sense of what defines me and other times it seems to slip through my hands, leaving me with rope burns in my palms.

Many people, especially in Western society, define themselves by their job. I don't really like that method. Maybe because I've had what you call a series of careers...serial careers. Maybe it's because I've never been sure of what I wanted to be. Or maybe I'd just rather be something other than my job.

We tend to hang on to things, to moments, experiences which have over time defined us. Not always to our advantage. I can see us dragging our baggage down the street behind us...defining us. Except it's not a super whirly bag of today that turns 360 degrees on a dime, we're dragging that big, mustard yellow, big buckle suitcase of the '70s. The one with no wheels.

We can let all of those moments go. We're done with those now, and the baggage too. So, what defines us? It's been said that we're defined by what we do in our alone time. The things we do in our free time, and the person we are in our free time defines who we truly are. It that's true, who are you?

What I'm wondering is are we giving our best selves to our loved ones in our free time or have we used all that up at work? What's left at the end of the day, at the end of the week for ourselves and our families? Are we tired, stressed, crabby, distant, preoccupied, on the computer all weekend?

Defining self might be a matter of perspective. Thinking of the self you want to be, and being that person now. Not waiting for some magic or distant time or thing to happen until you become that person. If you want to be happier, be happier. Do the things that will make you happier right now, don't wait for them to happen to you. You make them happen...right now, today.

Remembering this perspective helps me keep a clear sense of self, of who I am. It helps me stay connected to what I want to do, and to where I'm headed with my goals. And it keeps my palms from getting burned. What are you doing in your alone time, in your free time that defines who you truly are?

 

The Light Shines On Lily!

by Kris Pitcher

Team Pitcher has the pleasure of welcoming Lily to our athlete roster! Lily will compete at the Empire Classic in Spokane in April. This will be her first figure competition, but she has a competitive background and a broad base to work from. I hope you enjoy getting to know this bright young lady and watching her journey to the stage!

KP: Tell me a little bit about how you were influenced by fitness growing up.
LH: To me, fitness is the physical action conducted by an individual in order to attain a healthy lifestyle. Throughout my childhood there have been many experiences that shaped my thirst for fitness. I remember being in gymnastics when I was 5 yrs old and wanting to be the best. As competitive as this sounds, I think I have always aimed to hit higher limits and to push myself to be a better athlete. I was involved in multiple school sports including volleyball, track and field, dancing and gymnastics. Always being involved in sports and fitness enabled my motivation. It honed my ability to focus and apply myself in school, friendships and with my personal development. Fitness has most definitely been and is a primary function with my ideological beliefs. 

KP: Where did you go to school and were you involved in organized athletics?
LH: I am currently enrolled in a business program online through Brigham Young University Idaho. Yet previously, I was on campus at BYU Provo in Utah studying Nutrition. This was a very good time for me and the role fitness played in my life. I completely changed as an individual during my time there as did my interests for fitness. I started running as a therapeutic release during my first year of college. It helped me focus and discover the joy of learning. And I'm sure you can predict what developed with my running, I started signing up for races and marathons. As always I wanted to push the limit and see myself develop after taking on that responsibility. It was during this time I first became interested in becoming a personal trainer. I attained two certifications within my second year of college and started training at a local gym.

KP: From marathon runner to power lifter, I can sense you're good at whatever you set your mind on. Where does that drive come from?
LH: Really good question. My drive comes simply from being happy with who I am and reflecting on what brings me alive. I notice the effect fitness has on my life and I would never drop it or take it for granted. My drive originates from my heart and because I trust that source I find no limits to what I can achieve.

KP: How did you become interested in figure competitions?
LH: Another thing you must know about me, the discovery of my interests/motivation is similar to a light switch. I see something and a switch turns on. I research the subject, I converse with educated professionals and try to understand why it initially turned on. This enables me to visualize myself committing to that goal. But to answer your question, I committed to doing a figure competition because I want that challenge. I want the growth that will come personally and professionally once I meet that bar. I know life comes in stages and between those stages there are growth spurts with trials and challenges. With the end result being change and growth. I am simply ready for growth and want to enable my future and succeed as much as possible in the fitness industry.

KP: What is your favorite body part to train? What are you working on most for your upcoming competition?
LH: This question makes me laugh. I love training my legs! More specifically my quadriceps. It's a large muscle group and it is always challenging to hit the full range of motion while keeping my body aligned and balanced. For the second part, I am focusing on gaining more muscle on my back and thighs. But, I find I am reflecting more on the specific mechanics of the diet plan. I have never had to cut this much body fat before in any sport or competition. I want to make sure I understand fully what my body is going through so I can benefit greatly from this experience.

KP: What have you learned about yourself so far as you've started training for competition?
LH: I love committing myself to a goal that is challenging and rewarding to my physical/psychological well-being. I have already felt the results of committing to this goal. My passion for fitness has been renewed. I take more joy in working out, and I like seeing the results of that dedication. More than anything, I have learned that if you do not strive to do what you love every day your light and vivacity for life dims. 

KP: What do you think will challenge you the most through the process (training/dieting/balancing work/life/family/energy/other)?
LH: My priorities will stay the same through prep and competition, but I believe the diet will be most challenging especially towards the end. I expect I will have to do lots of meditation to find my center and renew my commitment when I am 2-3 weeks out.

KP: It's early on, but assuming you have a great contest experience, what's next for you once you check this off your list?
LH: I plan to build up some experience competing in the next 12-24 months, attaining a greater understanding of the industry and how I can grow within it. Hopefully I will be able to do more shows this year? 

KP: Readers want to know, so I have to ask...what's your relationship status?
LH: I am single gentlemen. 

KP: It's a pleasure to welcome you to Team Pitcher, is there anything else you'd like to share with readers?
LH: If you're interested in my story please follow me on my social networking sites:

I Happen to Give a Crap

by Kris Pitcher

I thought I was pretty open...but I'm just going to come out and say it. I'm prejudice. If you're going to be offended you might just want to go to your happy place right now. Get in your bubble, and put your headphones in.

I am offended when I see people drink sugar pop. There I said it. Go ahead, hate me. I'm offended the same way as when I see someone smoking. I feel like they should be hiding behind the dumpster out back behind the building. It's just that we're too smart. We know way too much to be carrying on with this ridiculous habit.

So the first time I saw this lady at work drinking a sugar pop I thought - maybe she's celebrating. It was a pot-luck kind of deal. But then I saw her again and she had her pop concealed in one of those neoprene cooler sleeves, like you'd put your Bud Light in on a hot summer day! THIS IS A SMART WOMAN! What is wrong with her? Now I've seen her several times with her sugar pop, and she's just a sugar pop drinker.

She's height-weight proportionate in an averagely plump way. But the repercussions of sugar are only slightly about weight. Think about the depression of immune system, the insulin response and chemical overload on the pancreas, and the damage to the enamel on your teeth. The mood swings and dependancy, the road to diabetes - I am just surprised.

So, there you have it. I don't feel any better for having confided this secret. I know it's unrealistic to expect others to share my understanding or knowledge, or to give a crap. It's just hard not to wish better health on people around me. And I happen to give a crap.

The Skinny On Fat

by Kris Pitcher

It wasn't too long ago that fat free was the thing. If food trends were like fashion, that was it! Fat free this and fat free that...if you could cut all the fat out of your diet, you were a super star. Well, let me tell you something - it left our skin dry, our hair brittle, and our bodies...well, fat! Let's look at the skinny on fat, an essential macro nutrient.

Macro means that it makes up the largest component of our nutrients. Protein, carbohydrates, fat, and water are macro nutrients. Fat is essential for energy and it supports cell growth. It helps to protect our organs and insulates our body. Fats help us absorb nutrients (fat soluble vitamins A/D/E/K are stored in our fat) and produce important hormones. It's pretty important. We don't just want to eat any ol' fat, we want to eat good fats.

You probably already know the difference between saturated and unsaturated fats. Saturated fats mostly come from animal sources and are solid at room temperature, yick! Unsaturated fats come from plant sources and are liquid at room temperature. Unsaturated fats further categorize into monounsaturated and polyunsaturated fats. These types of fats help lower risk of heart disease by reducing the total cholesterol and low-density lipoprotein (LDL) levels in our blood.

The super star of the polyunsaturated fats is the Omega-3. You've heard of her? Omega-3 fatty acids are especially beneficial to our heart, and decrease the risk of coronary artery disease. They may also protect against irregular heat beats and help lower blood pressure. This super fat is proving to have an anti-inflammatory effect which has a positive effect on many degenerative diseases.

Omega-3 fatty acids are found in fatty, cold water fish like wild salmon, anchovies, herring, and oysters, flax seeds, flax oil, walnuts, & egg yolks. Many people take a fish oil supplement to make sure they're getting what they need.

It seems counter intuitive to eat fat to lose fat, but including this essential nutrient in our diet is crucial to optimal health, and to weight loss. Including an ounce of walnuts with your morning snack will not only help you get your omega-3's it will also help you feel satiated through to  lunch time. Be picky about your fat, you don't want any old fat - you want healthy fats! And now you know.

Double Fisted

by Kris Pitcher

Move over Big Gulp!

It's already rolled out in several states and boy is Starbucks proud to present their newest creation to the masses! It used to be that in order to get your full sized fix you had to frequent the likes of 7-eleven. No offense to those of you who like a bargain on those hot dogs, two for $2 is a screaming deal. But it's no high brow coffee spot, I don't care how many flavors of that creamer they have.

Deep down I know you love the way you have to double fist the Big Gulp. The size of that 32 ounces in your mitts...the giant straw. Brings back summer time, young romance, and self-propelled transportation. Am I right? Hello roller skates, grab your money honey, we're skating to 7-eleven!

Tell me you have a cup holder for that bad boy in your car? My sensible German engineered vehicle has a cup holder for maybe an espresso shot...but nothing larger. So, when Starbucks goes nationwide in May with their 31 oz. Trenta, pull over and get ready to double fist a behemoth of velvety cold liquid relief. It's 916 ml of icy goodness. Did you know the adult stomach capacity on average is only 900 ml. That's a relief, if you over do it with your Trenta, you have a barf vessel. 

Reportedly, the Trenta "only" packs 230 calories for a sweetened iced coffee. But the spokesperson didn't say how many calories the Mocha Frappuchino has...they're giving insulin shots with that one (kidding people!).

Well, I guess bigger IS better. Starbucks has proven it. I do worry about the more slight employees bending out the drive-thru window with the Trenta - making that careful hand off. It's a lot to handle. You might want to make sure you've got a roll of paper towels in your rig. Certainly, you're not going to drink that in the store...you'd be there a while - double fisted, your hands frozen to your ginormous Trenta. I know some of you will get one. All I can say is...Be careful... 

Lifestyle of an Icon

by Kris Pitcher

Sunday afternoon marked the loss of a true icon of fitness. Within a couple of hours the news had gone "viral" and Jack LaLanne's death was well known. At 96 years old, he died surrounded by his family having left a remarkable impact on this world. He pioneered fitness and revolutionized exercise for women. In 1936, he opened a studio offering weight training for athletes and women. Absolutely unheard of.

He was the poster man for making fitness a lifestyle. His website hosts a quote which perfectly states what I've been thinking about in terms of making lifestyle changes, "Anything in life is possible, if YOU make it happen!" - Jack LaLanne

Making lifestyle changes stick can be a challenge. We talk about the importance of making lifestyle changes, but how exactly do we do that? There are some things you can do to maximize your success rate. Making changes takes time, give yourself 30 days to make new habits part of your every day life. Here are a few tips to actually incorporate your new habits into your lifestyle:

• Name It - giving clear definition to your goals gives your new habit purpose and naming it makes it real
• Do It Daily - consistency is critical to making habits stick, practice, practice, practice
• Structure - creating structure around your new habit gives you something to count on
• Stay the Course - same time, same place for 30 days makes your new habit old hat in no time 
• Associate With Role Models - spend more time with people who model the habits you are adopting
• In With The New - when you give up an "old" habit, replace it with a new habit. No more snacking in front of the TV at night, pick up knitting to keep your hands busy
• Plan - plan your day with your new habit - it won't happen to you by accident

These things will help you weave your new habit into your lifestyle. By doing things consistently they become part of our regular daily habits. Fitness and healthy eating were a consistent part of Jack's lifestyle up to the final days. He taught us so much about eating well and moving more. Here's to you Jack!