by Kris Pitcher
Weekends are great right? We can relax, spend time with friends and family, and even go out and enjoy ourselves. Weekends are when we catch up on what we missed during the week...laundry, groceries, and errands.
The challenge with the weekend is the "warrior" in us. If you are one of the weekend warriors who goes out for dinner and drinks, meets up with friends for pizza, or takes the kids out for something special you might be a weekend weight warrior.
You were good all week so you deserve to let loose! Right? You followed your meal plan, did your exercise so the the weekend is for YOU! Well, this attitude puts you three steps back every week. One order of appetizers and that s'mores martini will set you back further than you think.
Waking up Monday you get on the scale and what do you see? Up three, maybe even five pounds. Even when you get right back on your plan it takes until Wednesday to make it back to your starting point.
By then you are staring down the next weekend complete with plans to meet up with the girls. So, how do you compete with the weekend warrior attitude? You stay on your plan. Read that again. You stay on your plan. Yes. Through the weekend.
You drink your water. You stay away from the alcohol. You do your cardio and get your lifts in. You get enough sleep. And, you eat what you are supposed to eat. In addition to that, plan one, or two, meals with friends or family.
During those meals you control what you do, what you eat. You don't go hog wild as if you'll never eat again. Select something moderately clean, and if you choose to drink - have one drink, not four.
The thing is, you're there to enjoy your friends and family. You DESERVE to remain consistent with your goals and plans. And wouldn't it be nice to actually make some progress instead of just working to get back to your starting point every week?
It would be nice. Knowing about the weekend weight warrior is the key. You can control your choices, you can remain consistent with what you've said is important to you. Of all the people in your life, I would hope your close friends and family would realize that's important to you.
Don't let the weekend weight warrior creep into your routine. Keep focused - especially now as we head into the holidays. Two steps forward and one step back every week is frustrating. Keep moving forward! I'll be right there with you!
Wednesday, November 13, 2013
Monday, November 11, 2013
When is Less More?
by Kris Pitcher
Sometimes less really is more. And for the athlete that can be a very scary thing. I was thinking about this the other day when I was less than pleased with my hair.
It seemed crunchy. I don't have the kind of hair that's soft. You can't put your fingers through it. My bathroom cupboard has lots and lots of hair products in it. LOTS! Yet, I can't seem to find the right one combination that leaves my curls soft. When I counted how many products I was using from wash to finish...six. So it dawned on me...
Maybe I need to use less? Now, this experiment is a tricky proposition. I mean, when do you try this? What do I do if it doesn't work out and I need to get to work? I don't have the kind of job I can wear a hat to. There is no time to start over.
I committed. The other morning I put the product primarily on the top, and back...but less of it. My goal was to use enough so I could rake my fingers through while it was wet, but not saturate all of it. Then, I got the hair dryer out.
This really is the frightening part. I KNOW what happens when I don't put any product in my hair and just let it dry...for instance a night time shower when I'm just going to bed. Why use product? I wake up looking like I've got a full head of cotton candy.
With the giant diffuser holding the curls toward my head, I worked my hair dry in the same pattern I do every single day. Once it's almost dry, I release the diffuser and turn the air on low to finish.
The whole point of this is it worked! My color was brighter and my hair softer. What's next? A little less? It got me to thinking, less can be more.
As an athlete it is hard to ever do less. Not making gains? Maybe you're over-training, or doing too much cardio? Would less work better? Just a consideration. I know it's a scary one. I think about supplements too.
People rely on a lot of stuff. Maybe it's helping. Maybe it's just making your pee really expensive. Just things to consider. Do you need all that? Maybe you do. What I found was, I had to try it to see. And, that's pretty much how people are. We have to try things for ourselves. But getting to that point is not easy.
I'm not sure where this gets us. It reminds me that it's ok to rest, that gains are made during recovery. It reminds me that eating my whole food is the foundation for my nutrition, and some supplements "supplement" that. And it reminds me that while I thought using more was better, I can actually use less hair product and my curls are going to be better off.
Sometimes less really is more. And for the athlete that can be a very scary thing. I was thinking about this the other day when I was less than pleased with my hair.
It seemed crunchy. I don't have the kind of hair that's soft. You can't put your fingers through it. My bathroom cupboard has lots and lots of hair products in it. LOTS! Yet, I can't seem to find the right one combination that leaves my curls soft. When I counted how many products I was using from wash to finish...six. So it dawned on me...
Maybe I need to use less? Now, this experiment is a tricky proposition. I mean, when do you try this? What do I do if it doesn't work out and I need to get to work? I don't have the kind of job I can wear a hat to. There is no time to start over.
I committed. The other morning I put the product primarily on the top, and back...but less of it. My goal was to use enough so I could rake my fingers through while it was wet, but not saturate all of it. Then, I got the hair dryer out.
This really is the frightening part. I KNOW what happens when I don't put any product in my hair and just let it dry...for instance a night time shower when I'm just going to bed. Why use product? I wake up looking like I've got a full head of cotton candy.
With the giant diffuser holding the curls toward my head, I worked my hair dry in the same pattern I do every single day. Once it's almost dry, I release the diffuser and turn the air on low to finish.
The whole point of this is it worked! My color was brighter and my hair softer. What's next? A little less? It got me to thinking, less can be more.
As an athlete it is hard to ever do less. Not making gains? Maybe you're over-training, or doing too much cardio? Would less work better? Just a consideration. I know it's a scary one. I think about supplements too.
People rely on a lot of stuff. Maybe it's helping. Maybe it's just making your pee really expensive. Just things to consider. Do you need all that? Maybe you do. What I found was, I had to try it to see. And, that's pretty much how people are. We have to try things for ourselves. But getting to that point is not easy.
I'm not sure where this gets us. It reminds me that it's ok to rest, that gains are made during recovery. It reminds me that eating my whole food is the foundation for my nutrition, and some supplements "supplement" that. And it reminds me that while I thought using more was better, I can actually use less hair product and my curls are going to be better off.
Friday, November 8, 2013
On Cross-Contamination
by Kris Pitcher
Boarding the plane I waited to pass a woman in first class who was frantically swabbing down her entire seat with handi-wipes. She had her tray table out and hit every surface on that thing. People around her scoffed, and snickered...like she was crazy.
Having settled into my seat the row across from me housed a man and his toddler. His wife, infant and mother-in-law sat in the row behind him. He did a great job through the flight of managing a restless boy.
As the flight attendant came to gather trash, she asked him if she could take the half eaten apple he had placed on the empty seat next to him. He told her no, they weren't done with it, and he handed it back to his wife who put it in a plastic bag.
Gross, I thought, it had been sitting right on the seat. Then he began to sniff the toddlers pants. I knew what was coming next. Thinking back to the woman in first class I wondered if I had any handi-wipes.
Sure enough he changes the toddler right on the seat, didn't put anything down. Next, he puts the used pull-up right on the seat where the apple had moments before been. Nice.
And this is why we have to concern ourselves with cross-contamination and hand washing. This is why the lady in first class may not have been so crazy after all. This is why as competitors we need to be careful of our food sources, storage, and cleanliness of preparation etc.
I closed my eyes and was thankful I had not eaten off my own tray table, or really touched much of anything around me. Wash your hands, don't touch your face, keep your apple away from your poop.
Boarding the plane I waited to pass a woman in first class who was frantically swabbing down her entire seat with handi-wipes. She had her tray table out and hit every surface on that thing. People around her scoffed, and snickered...like she was crazy.
Having settled into my seat the row across from me housed a man and his toddler. His wife, infant and mother-in-law sat in the row behind him. He did a great job through the flight of managing a restless boy.
As the flight attendant came to gather trash, she asked him if she could take the half eaten apple he had placed on the empty seat next to him. He told her no, they weren't done with it, and he handed it back to his wife who put it in a plastic bag.
Gross, I thought, it had been sitting right on the seat. Then he began to sniff the toddlers pants. I knew what was coming next. Thinking back to the woman in first class I wondered if I had any handi-wipes.
Sure enough he changes the toddler right on the seat, didn't put anything down. Next, he puts the used pull-up right on the seat where the apple had moments before been. Nice.
And this is why we have to concern ourselves with cross-contamination and hand washing. This is why the lady in first class may not have been so crazy after all. This is why as competitors we need to be careful of our food sources, storage, and cleanliness of preparation etc.
I closed my eyes and was thankful I had not eaten off my own tray table, or really touched much of anything around me. Wash your hands, don't touch your face, keep your apple away from your poop.
Wednesday, November 6, 2013
Compliance, Success or Disaster
by Kris Pitcher
I sat for hours in a conference and at one point I plunged my hands into my giant purse for my tiny book where I write down my big ideas. I can't help but relate what's happening in life to health and fitness. It just all fits.
Listening to a presentation on disaster response, it's the business I'm in, I heard the term malicious compliance. Malicious compliance. This is what stands in the way of successful competitors and those who just simply make it to the stage.
Malicious compliance means you do something, but without belief in it. You do it but with resentment, you don't really want to do it. You ultimately comply, but because you were told to. It's with an ill intent.
A competitor who has this attitude may in fact make it to the stage, they do what their coach says (mostly), but only out of spite for the process. It's a glass half empty kind of outlook. Malicious compliance.
In a disaster people need to come together to get things done. There is often one incident commander who gives instructions. Another person may have experience and information and comply, but maliciously, because they must in that situation. Not because they believe in what the mission is.
Do you believe in what your mission is? Do you comply out of malice toward your coach? Or do you believe in the guiding principles of their leadership, their knowledge, their ability to guide you?
Part of it is who you want it for. I see competitors coming from a perspective of malice all the time because they are not doing it for themselves. They "can't" have, is their attitude when really they've chosen something else.
Where is your perspective coming from in your process? Think how much more productive and positive the process could be if you chose this path for yourself and trusted the person guiding you. Amazing. Right? Compliance out of a place of malice must feel awful. There is no empowerment in that place.
As I tried to bring myself back to focus on the speaker, I put my tiny book back in my giant purse. And I let my big idea go for a time. Now that I've shared it with you I hope you take a moment to meditate on where you approach your process from. It could be a great success, or a complete disaster.
I sat for hours in a conference and at one point I plunged my hands into my giant purse for my tiny book where I write down my big ideas. I can't help but relate what's happening in life to health and fitness. It just all fits.
Listening to a presentation on disaster response, it's the business I'm in, I heard the term malicious compliance. Malicious compliance. This is what stands in the way of successful competitors and those who just simply make it to the stage.
Malicious compliance means you do something, but without belief in it. You do it but with resentment, you don't really want to do it. You ultimately comply, but because you were told to. It's with an ill intent.
A competitor who has this attitude may in fact make it to the stage, they do what their coach says (mostly), but only out of spite for the process. It's a glass half empty kind of outlook. Malicious compliance.
In a disaster people need to come together to get things done. There is often one incident commander who gives instructions. Another person may have experience and information and comply, but maliciously, because they must in that situation. Not because they believe in what the mission is.
Do you believe in what your mission is? Do you comply out of malice toward your coach? Or do you believe in the guiding principles of their leadership, their knowledge, their ability to guide you?
Part of it is who you want it for. I see competitors coming from a perspective of malice all the time because they are not doing it for themselves. They "can't" have, is their attitude when really they've chosen something else.
Where is your perspective coming from in your process? Think how much more productive and positive the process could be if you chose this path for yourself and trusted the person guiding you. Amazing. Right? Compliance out of a place of malice must feel awful. There is no empowerment in that place.
As I tried to bring myself back to focus on the speaker, I put my tiny book back in my giant purse. And I let my big idea go for a time. Now that I've shared it with you I hope you take a moment to meditate on where you approach your process from. It could be a great success, or a complete disaster.
Monday, November 4, 2013
Naked Stretching
by Kris Pitcher
There are two kinds of naked stretching, in my experience. There is unintentional naked stretching, and there is intentional naked stretching. My past experience is primarily with unintentional, at least I think it has been, unintentional.
Let me explain. I spent a lot of years managing fitness centers, running fitness programs, personal training and teaching group exercise. During that time I witnessed lots of what I hope was unintentional naked stretching.
A body part nudges out here, or drops out there...it happens. I taught a lot of older adult water classes, and you'd be surprised how many ladies come out of the locker room with the top of their suit down.
In that same environment, I also witnessed intentional naked stretching, that which you cannot un-see. Why someone does this in a public locker room is a bit beyond me. Even the cruisy type, really? Stretching? Anyway.
You get the idea about unintentional naked stretching. Then there is intentional naked stretching. Intentional means to do it on purpose. Now, you would think this might be done at home, in the privacy and comfort of one's personal space.
You also might think this would be done alone. Or at best with a very intimate partner. The truth is, I have been stretching. Intentionally. And naked.
It's true. But I've not been doing this at home, in the privacy of my personal space. I do it with my massage therapist. Now, in my defense, I'm fully draped with sheets as I'm being pretzeled about. And to the best of my knowledge, there is no exposure of my junk.
Although I can't make any promises. What I can promise is my hips and hamstrings are becoming more flexible as he works me into all kinds of bendy positions. With each, the sheets conceal my nakedness...it's all on the professional up and up. It's fully intentional.
Last year, we were in Atlanta for Nationals and while my husband was sweating out ungodly amounts of water I walked on the treadmill and watched this trainer stretch his client. I thought, "Oh hell no!" He was practically doing it to her. He made it worse by accompanying it with some, "Oh yeah baby", and a few "right there...mmm a little deeper"! I laughed and told Jacques he better not stretch his clients like that.
So I guess stretching, partner stretching, and especially naked (intentional) stretching should all be done with professionalism in order and no, "Oh yeah baby!"'s. But on the serious note, as I work on the things I need help with, flexibility, I get excited by the progress being made...and not just, because I'm naked. *smile
There are two kinds of naked stretching, in my experience. There is unintentional naked stretching, and there is intentional naked stretching. My past experience is primarily with unintentional, at least I think it has been, unintentional.
Let me explain. I spent a lot of years managing fitness centers, running fitness programs, personal training and teaching group exercise. During that time I witnessed lots of what I hope was unintentional naked stretching.
A body part nudges out here, or drops out there...it happens. I taught a lot of older adult water classes, and you'd be surprised how many ladies come out of the locker room with the top of their suit down.
In that same environment, I also witnessed intentional naked stretching, that which you cannot un-see. Why someone does this in a public locker room is a bit beyond me. Even the cruisy type, really? Stretching? Anyway.
You get the idea about unintentional naked stretching. Then there is intentional naked stretching. Intentional means to do it on purpose. Now, you would think this might be done at home, in the privacy and comfort of one's personal space.
You also might think this would be done alone. Or at best with a very intimate partner. The truth is, I have been stretching. Intentionally. And naked.
It's true. But I've not been doing this at home, in the privacy of my personal space. I do it with my massage therapist. Now, in my defense, I'm fully draped with sheets as I'm being pretzeled about. And to the best of my knowledge, there is no exposure of my junk.
Although I can't make any promises. What I can promise is my hips and hamstrings are becoming more flexible as he works me into all kinds of bendy positions. With each, the sheets conceal my nakedness...it's all on the professional up and up. It's fully intentional.
Last year, we were in Atlanta for Nationals and while my husband was sweating out ungodly amounts of water I walked on the treadmill and watched this trainer stretch his client. I thought, "Oh hell no!" He was practically doing it to her. He made it worse by accompanying it with some, "Oh yeah baby", and a few "right there...mmm a little deeper"! I laughed and told Jacques he better not stretch his clients like that.
So I guess stretching, partner stretching, and especially naked (intentional) stretching should all be done with professionalism in order and no, "Oh yeah baby!"'s. But on the serious note, as I work on the things I need help with, flexibility, I get excited by the progress being made...and not just, because I'm naked. *smile
Monday, October 21, 2013
Figure Posing Suits, Fuel in Fabric
by Kris Pitcher
It was a dark weekday morning and I was getting ready for work. My regular morning routine was moving along smoothly. Cardio, check. Shake, check. Coffee, CHECK! Shower, check.
Then I paused, got my posing suit...AND PUT. IT. ON. Now, you might ask yourself, "So what?" Well, the so what is, it's off season. And who would put herself through that. First of all, and this might be too much information, but I can't remember the last time I had time to shave my legs.
Second of all, there's the whole being 10 pounds over contest weight looking all pudgy. There's that. Then there's, and I've lost count, then there's being so white you can literally see my vascular system. So, there's all of that. Plus, I'm on a time crunch in the morning.
But with all of that, at 6:00 am I decided to put on my posing suit. Guess what? It didn't look half bad. It actually went on without any struggle. I actually filled the cups WITHOUT padding. That won't happen come contest time.
There I stood in my front pose. I did my quarter turn, not horrible. Hmm? Four months post contest and I'm holding my weight at ten over...and this doesn't look completely horrible. OK - I thought, I better get to work.
No, literally, I needed to get myself to work! But figuratively (oh, that's a good one!), figuratively I was re-energized to continue working hard on my off season. It was the fuel I needed mentally to eat clean, do my cardio and lift heavy.
Later that week my husband remarked about my strength in the gym. I'm at my strongest, and I want to put it to good use. There is only so much time to make gains, and I don't want to miss any of it. I'm motivated. Motivated by a tiny bit of fabric. If you struggle off season, find your fuel...and get to work!
It was a dark weekday morning and I was getting ready for work. My regular morning routine was moving along smoothly. Cardio, check. Shake, check. Coffee, CHECK! Shower, check.
Then I paused, got my posing suit...AND PUT. IT. ON. Now, you might ask yourself, "So what?" Well, the so what is, it's off season. And who would put herself through that. First of all, and this might be too much information, but I can't remember the last time I had time to shave my legs.
Second of all, there's the whole being 10 pounds over contest weight looking all pudgy. There's that. Then there's, and I've lost count, then there's being so white you can literally see my vascular system. So, there's all of that. Plus, I'm on a time crunch in the morning.
But with all of that, at 6:00 am I decided to put on my posing suit. Guess what? It didn't look half bad. It actually went on without any struggle. I actually filled the cups WITHOUT padding. That won't happen come contest time.
There I stood in my front pose. I did my quarter turn, not horrible. Hmm? Four months post contest and I'm holding my weight at ten over...and this doesn't look completely horrible. OK - I thought, I better get to work.
No, literally, I needed to get myself to work! But figuratively (oh, that's a good one!), figuratively I was re-energized to continue working hard on my off season. It was the fuel I needed mentally to eat clean, do my cardio and lift heavy.
Later that week my husband remarked about my strength in the gym. I'm at my strongest, and I want to put it to good use. There is only so much time to make gains, and I don't want to miss any of it. I'm motivated. Motivated by a tiny bit of fabric. If you struggle off season, find your fuel...and get to work!
Friday, October 18, 2013
Intuitive Dieting and Contest Prep, Listening to Your Body
by Kris Pitcher
I'm not quite sure how this is going to go. You might want to sit down. Or you might want to make sure you're not drinking anything that's going to feel really, really, bad coming out your nose. I just never know. But today's topic is...listening to your body.
Many people, no one's being called out here, use the method of "listening to my body" as they diet or prep for a show. Now, I'm no genius but the voice inside MY head will not get me stage ready.
The voice in my head, my intuition, never once said, "Hey! It's 4:25 am, let's get up and do cardio!" She never once said that. Thanks a lot intuition. She would say, "Shhh! Girl, you need your rest! It is cozy in here...stay in bed!"
What is this listening to your body? My body says I need more carbs. What!? My body said do less cardio. Really?! If this works for people they are a special breed. And I'm not doggin' on them. I am calling myself out on this one. Intuition.
My intuition would say, "Of course cinnamon Pop Tarts don't go with wine! They go with vodka-7!" If I listened to the voice in my head I would still be sitting on the couch eating bowls of cereal and never make it to the gym. Intuition. She's a fatty...
I need a plan. I need structure. Intuition is second guessing. I need a guide. I need someone with objective eyes. Intuition? What my body says? My body says I look fat 2 weeks out from a show. She's a liar.
So, if listening to your body is getting you the results you want, great for you. If you are beginning to wonder about that approach...you might want to start listening to someone else. Successful weight management, or contest prep, doesn't happen by accident or intuition. It happens by absolute plan. Stick to it!
I'm not quite sure how this is going to go. You might want to sit down. Or you might want to make sure you're not drinking anything that's going to feel really, really, bad coming out your nose. I just never know. But today's topic is...listening to your body.
Many people, no one's being called out here, use the method of "listening to my body" as they diet or prep for a show. Now, I'm no genius but the voice inside MY head will not get me stage ready.
The voice in my head, my intuition, never once said, "Hey! It's 4:25 am, let's get up and do cardio!" She never once said that. Thanks a lot intuition. She would say, "Shhh! Girl, you need your rest! It is cozy in here...stay in bed!"
What is this listening to your body? My body says I need more carbs. What!? My body said do less cardio. Really?! If this works for people they are a special breed. And I'm not doggin' on them. I am calling myself out on this one. Intuition.
My intuition would say, "Of course cinnamon Pop Tarts don't go with wine! They go with vodka-7!" If I listened to the voice in my head I would still be sitting on the couch eating bowls of cereal and never make it to the gym. Intuition. She's a fatty...
I need a plan. I need structure. Intuition is second guessing. I need a guide. I need someone with objective eyes. Intuition? What my body says? My body says I look fat 2 weeks out from a show. She's a liar.
So, if listening to your body is getting you the results you want, great for you. If you are beginning to wonder about that approach...you might want to start listening to someone else. Successful weight management, or contest prep, doesn't happen by accident or intuition. It happens by absolute plan. Stick to it!
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