Fit Villains: Selfish, Shameless, Sassy, Fitness.

Fitness, Makeup & The Decision To Feel ‘Sexy’ About Sweat

This is my sexy sweaty-sweat face. Barefaced, except for some mascara runnin’, hotness. What makes it sexy? A personal decision that it was so. That’s all. The very same face could be ugly, gross and yucky if I’d decided differently. I think I made a good call on this one. Happy with ‘sexy’.

We talked a little last week about feeling sexy after a workout and I was so happy that other people felt the same way! I LOVE the feeling of sweat running down my face, and while some people feel gross, it makes me feel powerful, hot and happy.

Today, I got into a bit of a scuff with someone regarding makeup and fitness. We weren’t talking about me (I was barefaced at the time), but rather about the seemingly large amount of women who wear makeup to the gym. My friend ‘assumed’ that as a bad ass fitnes lady, who’s ALL about the body lovin’, that I would be firmly against it. That I would judge other women for it. That I would assume that someone who wears makeup simply wasn’t serious about fitness.

He was wrong.

Hey, I don’t put ON makeup to workout. But I also won’t take it off pre-workout. If I know that it might be a busy day at the gym, sometimes I’ll use a little waterproof mascara and some lip gloss. Whatever floats my boat on that particular day. I freely admit that if hot cross-fit guy is at the gym, I’m slightly more inclined to play ‘dress up’ and let my sweat show. How you DOIN, hot crossfit guy. :)

Thing is, a lot of women feel self-conscious getting sweaty and what they consider ‘gross’. It’s all in the attitude of course, but still, the reality is that many women don’t feel comfortable barefaced ANYWHERE. We don’t tend to judge women for wearing makeup at work, at school or running errands. But when it comes to fitness, a whole whackload of judgment can come into play. There seems to be 3 groups of women when it comes to makeup & fitness: those who are staunchly against it, those who don’t care and those who use it to feel more confident.

I’m part of the ‘I don’t care’ group. Whatever floats your boat. But there’s a LOT of nastiness out there directed at women who make the choice to wear makeup. I’d like that to stop, for the sake of fitness unity.

Here’s how I see it: ANYTHING that gets you up, moving and IN to the gym is just fine with me. If you feel LESS confident without makeup on (and are therefore LESS inclined to go to the gym), then by ALL means WEAR IT. There are people who will tell you that you’re there to work and not to look pretty: they are somewhat right. But if you’re not ‘there’ yet, and you feel better about yourself with makeup on? Go for it. Screw those who would judge you. For your skin’s sake, try to wear a little less than normal and experiment with a few no-makeup days to see how you feel (might be just the thing that helps you feel more comfortable in your OWN skin). For your workout’s sake, try your best to ‘not worry’ about ruining your makeup or not looking perfect: very, VERY few people look runway ready at the gym and believe it or not, they probably aren’t paying attention to you. :)

If you’re a person who judges someone for wearing makeup at the gym, try to give them a bit of a break: we all have our own insecurities and things we do that help us feel more confident. Imagine that the alternative for that person may be feeling too insecure to GO to the gym. That, I consider worse.

It is CRUCIAL that we encourage people to feel comfortable at the gym & that we minimize insecurities. As people get more confident about being able to do more, lift more and go faster, insecurities about other things start to fade. Let it take it’s own course.

Fit people have to stick together, makeup or NOT. As an instructor, I’d take a class full of made up faces over an empty class ANY day.

We all have our own journeys: do what works for YOU!

The numbers on the scale do NOT tell the whole story.

Make sure you have more than ONE way to measure your progress. I don’t own a scale, and my results & focus have never been better. For many women, the scale serves as a de-motivator: if they aren’t seeing the numbers they want (despite other evidence of change), they become apathetic, sabotaging, less enthusiastic and feel hopeless. Nothing kills results faster than those 4 bubble bursters.

Scales aren’t all bad, but they are also NOT the end all, be all of fitness & results. Other ways you can & SHOULD measure your progress include;

1. Fitness level (can you do more pushups, squats, lift heavier etc). Even if you go from 1 rep to 3, that’s 300% progress.
2. Inches & measurements. Have you lost inches? Do your clothes fit better? A pair of ‘tester’ jeans might be a better indicator than a scale.
3. Body fat percentage. Probably the biggest indicator that you’ve made significant change. More so than weight.
4. Skill. Are you getting better at something? That”s AWESOME.
5. Confidence. Are you feeling better about yourself? Don’t let the scale tell you otherwise!

One of the easiest ways to measure progress is by using YOURSELF for comparison. Take a before pic! (It’s not too late). We get used to seeing ourselves every single day: you may not notice if you’ve made significant change until you visually see it. (Imagine the woman in the picture above? Would she have anticipated such a body transformation while watching the scale go UP?)

Note: perfectionists often feel like they should only celebrate once they hit their goal. Not true! There are opportunities for celebration at EVERY STEP along the way. Take ‘em! Trust me, it’s much more fun. If you hear that voice in your head telling you that you shouldn’t celebrate yet, KICK THEM OUT. As many times as it takes. :)

Unlike our after photos, before pics should be fugly (a little dramatic, but it”s true). Use some of the guidelines before to help take the ‘perfect’ imperfect before pic.

Guidelines For Taking The Perfect Before & After

• Show some skin! A proper before & after will show you ALL the changes you’ve made. If you cover up your body with a T-shirt, or long pants, you won’t be able to see the changes in your after photo. Wear a swimsuit, bikini, bra & undies/shorts, or something that shows off your body. The more you show now, the more you can show off later.
• Go LIGHT on the makeup & pull your hair back. When you’re taking comparison pics, it will be hard to replicate exact makeup/shading etc. (plus tans). Do your best to keep it natural. This isn’t Tyra.
• Remember that the pic is for your eyes only. Many people who take before shots don’t share them until they’re pleased enough with the after to show how crappy they looked before. I would have NEVER posted the awful day one photo I had from my Asylum challenge, had the after shots not been so worthwhile.
• Wear the same clothes for your before & after shots. Even if they don’t fit 100% properly, you’ll really see the difference. If they start to REALLY not fit? Time to restart your before and afters with a new workout outfit. And, YAY you!
• Despite your inclination to do your ‘skinny pose’ or suck in your tummy, don’t. Face the camera head on, arms by your side, at approximately eye level. Why cheat? The thinner you appear in the before, the fewer results you’ll notice on the after. That’s de-motivating, you deserve ALL those results! And for those of you looking to GAIN muscle, don’t push it OUT. Same rules apply. Be you as you are.
• Use a plain background, that’s well lit. This just makes for a better picture in general, but also doesn’t distract from your body. 
• If you want, ZONE in on certain areas, but do this EVERY time you take pics. Thighs, bellies, arms, back. It’s good to get before and afters from all angles. This is especially true for your back, which you usually don’t see in the mirror. 
• Take pics on Day 1, then every 2-4 weeks afterwards. The fitter you are, the more time you should take between shots. Don’t take pics every week. Unless you’re turning this into some kinda stop animation film, every 30 days is fine. 

xo

Weekend Workout: Spring Leaning!

Get ‘er done! Expect to sweat.

Body Image & Children

Signs Your Child Has a Negative Body Image

Knowing the warning signs of an unhealthy body image in children can help parents identify problems early. What to watch for:

• Signals that a girl views herself only in terms of her physical appearance.
• The language your daughter uses to describe herself and her physical development and attractiveness.
• Excessive dieting
• Frequent comments about the weight of other girls
• Worries about sexual attractiveness
• Depression and low self-esteem

Parents can help boost a poor body image by:

• Helping children understand that their bodies will change and grow
• Helping children understand that there is not one “ideal” body shape
• Watching what they say about their own bodies and the comments they make about other people’s bodies
• Avoiding stereotypes, prejudices, and words like ugly and fat
• Helping children focus on their abilities and personalities rather than their physical appearance
• Promoting physical activity and exercise. Girls who play sports tend to have higher levels of self-esteem and healthier body images. “Be fit, not necessarily thin, and you will be healthy for life,” is an excellent motto.
• Discouraging children from weighing themselves too often

via WebMD

Weekend Workout: The Dominatrix

Ready to get whipped?

This is a BRUTAL total body workout for beginners to advanced alike. You don’t need equipment, but advanced exercisers can add more of a challenge by adding dumbbells to the movements.

YOU NEED to push yourself through this workout! The Dominatrix requires nothing but your undying servitude. Imagine you have someone there cracking the whip as you move through it. It goes fast, but the more effort you put in, the more you’ll get out of it.

You’ll complete all 10 exercises (no breaks) for 69 seconds each (I know, I couldn’t help myself!). Rest 69 seconds & repeat the circuit twice.

Do your best and make modifications to YOUR level (I added modifiers to each of the descriptions below). Beginners who find it challenging can add a short 30 second breaks when needed. Advanced exercisers can add a third circuit or add weight to each of the exercises.

Time: 30 minutes including warm up.

Equipment: Chair, timer (or stop watch), a mat. Dumbbells are optional.

How To Do It

Warm Up: 5 minutes. Jog in place, squats, jacks, jump rope etc. Don’t stop moving for 5 minutes, then take a quick water break before starting.

Set your timer for 22 rounds of 69 seconds each. Hit ‘Start’ and complete all 10 exercises for 69 seconds each. Rest 69 seconds & repeat the circuit.

Cooldown: Walk in place for 2-3 minutes, then stretch.

Exercise Details & Modifications

Crack The Whip Leaps

(a.k.a. Sassy Skater Jumps).

From standing, get low in an athletic stance (knees bent). Pushing off your left leg, leap to the right landing on your right foot & crossing your left leg behind you (tap to the floor or stay balanced). As you land, bring your left arm in front and imagine you’re cracking a whip 10 feet in front of you. Repeat alternating sides.

The deeper and faster the movement, the harder it is. Go your own pace.

Modifiers: Beginners can step from side to side & reduce range of motion. Advanced can hold a medicine ball or dumbbell tight to the chest as they leap, or simply get lower/faster in the movement.

Ass Kickers

(a.k.a. Butt Kick Runs)

From a standing position, run in place, bringing your heels as close to your butt as possible. Squeeze the glutes & hamstrings as you hop from foot to foot.

Speed & intensity are key here. Pump your arms as you run for a bonus burn, and only go as fast as you can while maintaining proper form. Contract the abs to keep from swaying from side to side.

Modifiers: jog in place or high knee runs.

X-Rated Plank Pushups

(a.k.a. Pushup With Swivel)

Drop down into a plank or pushup position. Keeping your hands directly under your shoulders and core tight (get that butt DOWN), rotate your right knee to your left elbow (see pic). Twist through the core, and repeat on the other side (like drawing an ‘X’ with your knees). Return to plank and do 1 pushup. Repeat.

Modifier: come to your knees for the pushup, and reduce range of motion & speed. Advanced people: try the pushup on one leg, alternating sides.

Butt Burners

(a.k.a. Step-Ups with Reverse Leg Lift)

You’ll need a chair, bench or step for this one. Plant your right foot in the center of your chair and push through the heel to lift yourself up, drawing your opposite knee into your chest as you step. Step down, stay standing tall and lift your right leg out behind you. Without replacing your right foot to the ground, swing it through back to the step up. Repeat. 

Note: the photos have you facing different directions, but I want you to face the chair as though you were stepping on it, and balance for the lift keeping your posture tall. You don’t need to lift high, just enough to feel the contraction. Keep your core tight so you don’t over-extend your lower back & tap down for balance (or use the chair) if you need to.

Modifiers: Beginners can just do the step up without the lift. Advanced? Add dumbbells.

Torture Table Crunches

(a.k.a Crab Crunch)

Sit with legs in front of you, knees bent, and feet hip-width apart on the floor. Place hands shoulder-width apart on floor behind you, with thumbs forward and fingertips at a slight diagonal. Lift your hips off the floor and extend right leg just barely off floor; bring left hand behind head.

Crunch forward, bringing right knee toward chest and rotating left elbow in to meet it; for more challenge, simultaneously bend right elbow to dip toward floor.

Alternate sides for each rep, or do 30-ish seconds per side (since you’re doing the circuit twice, you can opt for once on the right, and once on the left).

Modifiers: Come to table top, and simply alternate bringing your knees to your chest. If that’s too difficult, beginners can also do bicycle crunches instead.

Assassin Lunges

(a.k.a. Lunge With Rotation)

From a standing position, lunge your right leg forward and lower your body down (weight in the heel of the lunging foot). Clasping your hands together (I recommend making a “finger” gun) & keeping your hips facing FORWARDS, rotate towards the right wall. Imagine you’re shooting someone directly to the right of you. Rotate back to center & push through the heel to return to standing. Repeat alternating sides.

Modifications: Use a dumbbell instead of a finger ‘gun’ for added intensity. Beginners can reduce range of motion (just do regular lunges) and reduce speed.

Squat Hold

(didn’t need a more painful name. It’s painful enough right?)

Feet wider than shoulder width apart, sink down into a squat. Keep your chest open, and push your butt to the back of the room. Weight should be in the heels of your feet, and thighs parallel to the floor (or past parallel if you’re advanced). Make sure your knees stay over the top of your toes but not beyond. Arms out in front of you for balance, or behind your head for a challenge. Hold it here.

Modification: you can do a wall sit instead, or take mini-breaks when you need to. If you get tired, try simple body weight squats until you can hold it again. 

Advanced? Add pulses.

Kill it. Don’t let it kill YOU.