Relax Babe

 What happens when you see that vending machine? And you realize just how tired you are. Just how exhausted that case made you? How you really deserve a pick-me-up even though you know you're having spaghetti tonight and maybe that glass of wine too, maybe some cake if you can swing it? How you really deserve this candy bar. Right. Now?  When I first started my fitness journey, it was absolutely torturous to go out with friends. I couldn't say no, my will power wasn't strong enough. I wanted to eat like they did, feel the comfort and comrodary. But now Harvard Public School of Health has really done it. They've explained every tenticle in our obesity epidemic. It's an epidemic I promise you. When children don't even know what sunlight is, it's an epidemic. I know that we are not perfect, and humans will most likely choose the path of least resistance. I'm not trying to change those that are happy where they are (although I will get to them si...

Be compassionate towards everyone, including yourself. Tough day at work? You deserve a second to relax. And pose for yourself the question, what will make me relax? Maybe it's a quick gym session, cooking, talking with a friend. Whatever you do, do not ramp yourself about something else. There will always be time to take on the world, but when you are overwhelmed, it is not the best time. If you would not stress your friend out by doing x, y, or z, love yourself not to stress out by doing x, y, or z to yourself. <3 Do Good Only

My Fitness Journey and Relationship with Protein Sometimes you just want to get pretty and talk about it.

Let's say you track everything you eat for 7 days straight. You track your weight, water intake, and exercise. Your weight did not change. Now we've got something to work with called your basic metabolic weight. We know how many calories it takes, and roughly your macronutrient composition, to keep your weight constant. So then we can play with macros. Let's say you're 150 pounds and you're only eating 75 grams of protein every day. You're losing 75 grams of protein that could be used to satiate yourself instead of filling yourself with quick carbohydrate calories. So now we up your protein to 75 grams, which could be 400-500 calories depending on your protein sources, now we can decrease your carbs and fats by 300-400 calories and seriously cut calories over a week. We just need to create a 3500 calorie deficit over a week to lose 1 pound a week. Isn't math fun?! - Do Good Only

Why Do You Deserve Health? Mary Alice Anderson, MS, RN, CNOR, NASM-CPT, FNS I have struggled with my weight my entire life. Even to this day, I try to focus on living and enjoying instead of anxiety and fear. That’s all it is, a struggle. I’m happy to have the one that I’m dealing with. In 2011 I started nursing school. Within 5 weeks, I was 21 years old, living alone in Dallas, failing my first test. I cannot remember for sure, but even if I started at 195 pounds (at 5’3”), I began that October at 217 pounds of too much Mary. Along with questioning my academic ability, I started to wonder if any patients would take an overweight nurse seriously. Especially when diabetic management teaching came up, who was I to tell someone not to eat the entire bag of Hershey kisses or drink the entire bottle of champagne? I didn’t flip 180 degrees alone. I sought help because this mental struggle was affecting my grades, note I did not say that I wanted to get healthy or look good, just pass my clas...

I got a new training buddy today. She has been out for a year with an ACL injury, and she moved to Atlanta to spend time with family. But she moved back to Dallas to find work eventually, and trained with Eric before. For having an injury, she looks very good. She has muscle tone and flat abs. She carries herself well, and I was not surprised to watch her keep up with me. I was worried when we moved to back squat, mostly because I was worried about her knee. She fell easily into the sets, and I moved swiftly as I do with a training buddy because I know, especially when it comes to cardiovascular endurance, I am slow. I panic and try to keep up with the others during conditioning sets, almost embarrassed knowing how slow I will be. It was funny, because at the end, even though I had to run to the doctor, I asked for her instagram and her number, and we chatted a little and she said she was impressed with my stamina. But she also acknowledged that she could keep up. It was an amazing and...