Cardio; featuring a sucker for punishment.

The Simpsons homer simpson dog running season 9

Cardio; most people absolutely dread the thought of this word even rolling off of their tongue let alone hopping on the elliptical or treadmill to physically conquer it.

forrest gump gtg g2g got to go

And then there are freaks like myself who actually quite enjoy sprinting their ass off to gain some endorphins and the feeling of a good heart pounding session, whatever that may be.

But when does one become reliant on cardio as a way to consistently burn fat (or so is thought) rather than a healthy outlet? It can become an easy addiction, especially in the competitive world.

A lot of people may use cardio as a means of clearing up guilt from say a night of drinking and partying; that or perhaps treating yo self’ to a cupcake. Father forgive me for I am only human and eat food that makes my thighs jiggle.  Stop, please. You have nothing to feel guilty about!

dog cupcake overwhelmed

There are many coaches out there encouraging fasted cardio, on top of hours of endless HIIT and or LIIS, sometimes in the same day, or perhaps even two to three times daily. OH, and this is after the fact of weight training for an hour or more. Sounds insane right? Well it is a reality for many competitors still to this day.

Wake up, your coach doesn’t know what they’re doing. Sure you’re going to burn an insane amount of energy through this, but you are clearly overdoing it. No one in their right mind should be nailing out 3 hours of hard cardio every day especially when it comes to someone on a caloric deficit. If this is what you rely on to get “stage ready” do-not-compete. Sorry to be the barer of bad news, but forcing your body to such extremes this way is not going to do anything beneficial for you in the long run, you are actually creating more harm than good.

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Overstepping your amounts of cardio and relying on this solely to burn fat will not only damage your bodies ability to sustain a certain body fat % through this one strict regime. You will literally be stuck in an endless hamster wheel which will eventually lead you to a very hard burnout.

This brings me to a well known reality show “The Biggest Loser”. I can’t tell you enough how many lawsuits and horror stories that have come from this show alone and their “training” techniques to drop weight fast. I don’t care who you are, or what your goal is. THIS IS NOT HOW TO ATTAIN IT IN A HEALTHY MANNER. Its unfortunate but people want what they want, and they want it now. Patience, consistency and being aware of your body is what’s important here.

fitspoNo.

So what do we do? My god the answer is simple; control your amounts of cardio based on your caloric intake. Set yourself a strict limit of calories burned through cardio per week.
You don’t need to feel like an absolute zombie after your workouts, that doesn’t always mean it was a “good one”. Exhausting yourself to such degrees can do extensive amounts of damage to your physically and mentally.

movie film halloween blood zombie
Cardio is not the enemy, of course not. Cardio is a very important factor of keeping happy and healthy – especially heart wise. But we also need to make sure we have everything in a healthy dose.

Problem being, no one has patience anymore. Practice your patience and let yourself live a little. Endless cardio isn’t going to help. Find your own personal balance of cardio, weights, and nutrition. Everyone is different and you can’t compare your chapter 1 to someone else chapter 30.

Have a great week fit babes.

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xo
Karly

Understanding the fear of food

HULU tv no seinfeld nope

Happy Friday fit babes, lets get to the good shit shall we? Today’s post is focused on the topic of fear foods. What are these? Glad you asked;

Fear Foods;
Eating disorder patients often have a conviction and morbid fear that types or amounts of food will lead to instant and discernable weight gain. These may include any high-calorie items or groups of food such as fats, “junk food”, or meat.

starving

To a lot of people this may seem like a very dumb and unrealistic concept, but the truth is it is very real, and very much a fact that these things exist for many men and women.

Understanding fear foods:
It’s time to get personal here so bare with me; I have had so many fear and trigger foods over the years I don’t even know where to start with my list. Anywhere from certain brands of bread (because the carb amount is 2 grams more than the one I usually eat) to eating a scoop of regular full sugar full fat ice cream. These things USE to scare the shit out of me.

sad mickey mouse goofy bread diet

Now hear me out, I have nothing against “clean eaters” I believe there is many great benefits to trying to eat nutrient rich foods consistently, hell that IS what I do most of the time is it not?  The only issue I have with clean eating itself is where you are extremely restricted and create these fears of food such as ice cream and bread.

Back in my beginner days of meal prep and sticking to the plan I was extremely dedicated to what I was doing, and making sure I lose two pounds at least every week. This also lead me to believe that if I were to even breathe around my “fear foods” I would be set off track and set myself on a course for disappointment, guilt, and my worst fear of all at the time; gaining weight and not losing weight.

I was given a “cheat day” every week (Sundays) and even though I was granted this opportunity to go wild and have whatever I wanted, I still cringed at the fact of touching something that was in my mind “dirty” food. It made me feel like I was even further prolonging the results I so badly wanted. Little did I realize hitting my goal weight was not at all ideal for a healthy version of me.

food mean girls diet butter regina george

Here’s where things get a little bit more complicated. Most people who have these types of habitual fears of food or specific types of foods 9/10 times don’t even realize that they actually have a type of disordered eating habit. There isn’t just anorexia and bulimia nervosa anymore, there are much finer detailed disorders that people have no idea are unhealthy (although they think their clean eating is healthy) kind of get the jist of what I’m saying?

With benefits of “clean eating” this can also sometimes come paired with the bad habits of creating food fears and anxieties. In term damaging yourself not only mentally but also physically depending on the severity of a specific case. That is probably the simplest form I can describe this in.

bacon salad killing broccoli thyme

These habits can not only affect your own personal health but can also affect relationships, productivity, social and work environments. (see below)

Dr. Sherry Pagoto, Clinical Psychologist:

“If a behavior is so disruptive that it interferes with work and personal relationships, it could be a sign of a psychological disorder. Social life is a huge factor in health because it’s a buffer for stress. Lack of social support can mean less ability to cope with stress.

People with OCD have a lot of anxiety, and perform rituals or compulsions to relieve that anxiety. [In the case of someone with orthorexia], they may have some underlying anxiety issues that are triggered by an interest in health or by all the conflicting news concerning nutrition. Maybe there’s an underlying fear of death or disease. Whether it is actually a disorder I think depends on the individual’s personality traits; they may just be a perfectionist.”

So what does one do? Intuitive eating and or macro counting can help ease your way out of obsessive compulsive habits such as fearing foods. This doesn’t just happen overnight, and you can’t expect that of yourself. It’s a step by step process that takes time and patience.

What’s the best part? breaking free of the chains of orthorexia. Finally being able to pick up something and eat it without question may seem easy to a lot of people. But with those who have struggled with disordered eating this can be one of the most challenging things that they face.

I still to this day struggle with certain foods, I have good days and bad days, but I am proud to say I am far from where I was five years ago. I still catch myself obsessing over nutritional information but that’s a work in progress, and as it is said “progress is better than no progress”.

sandra bullock donut miss congeniality
Happy Friday fit babes, have a donut for me – would ya?

xo
Karly
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“I’m too busy” and other bullshit excuses that hold you back from accomplishing your goals.

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Now a days everyone has the excuse of being busy, I admit I have said it millions of times and missed out on a few things due to a well compact schedule. In saying this I always find enough time to get my ass to the gym and get those endorphins running through my body. For me personally this is extremely important for my mental health and of course physical.

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I get it, you’re tired after working all day. Me too! This comes along with the question “How and where do you find motivation?” Well to be honest I don’t find it, I create it. Set in place a few smaller goals and chase those bad boys down like a publicly drunken shirtless dude on an episode of cops (yes this is a valid reference).

Where the hell do you start? I know I asked myself this years ago. To be it simply, and bluntly, you just fucking start.

What are some goals you have in mind? Please don’t tell me you want to lose 10lbs because there are much better goals you can come up with that will take away from forming obsessive compulsive habits. Lets try to avoid that shall we?

How about building up your strength to doing wide pullups more than 1 shaky weak rep?
Maybe switching up your diet to test what works best with your bodies energy in and out?
Or perhaps fitting more comfortably into that pair of jeans you set aside a couple years ago?

two weak

Fitness goals DO  NOT need to be about a scale number at all times. The reason I started this blog was more or less to show you beautiful humans that being fit and healthy isn’t about a weight, or size, or how much spinach you shove into your kale and chia seed smoothie in the morning.

gravity falls writing pretending not interested taking notesWrite it down – and keep updated with yourself

Grab one of those journals from chapters with the cute little cursive “Donut talk to me” beautifully written across the front of it, write out your goal, and keep on writing your progress down daily or perhaps weekly, depending on what floats your boat. Keep yourself accountable, but don’t be afraid to take the time to relax

The Simpsons episode 21 season 9 drunk monkeyBaby steps are okay, everyone starts somewhere

Want to know how I made baby steps? Yes please go ahead and judge the shit out of me. I did a juice cleanse. (HA – yes me, I know hilarious) I started running and slowly moved into hiring a coach to write a solid program for me to follow. There would be no success if failure didn’t exist, keep that in mind. Trial and error will guide you to what works best for you, your goals, and your body.

cat failDon’t be afraid to fail or have bumps along the way

100% you will come across some failure along the way, and that’s perfectly normal and okay. Use this as motivation to keep focused moreso on what you’re aiming for. Fuel that dedication!

self love love myself be true i love me loving yourselfKeep your focus on positive thoughts and optimistic outcome on yourself and your goal(s)

Nothing is worse than negativity when it comes to trying to accomplish something challenging in your life. Think about it; what benefits do you gain from telling yourself how disappointed you are about whatever it may be. Let that shit ride out and keep your tunnel vision on. Change your attitude and you change achieve amazing things.

bullshitStop making excuses for yourself

Yes, easier said than done but keep in mind you are your gate keeper. The only thing holding you back from your accomplishments is yourself when it comes down to it.
“I’m too busy” is a crock of shit and you know it deep down in that bad ass brain of yours.
Creating an hour of time to spend to work towards your goal every day isn’t going to kill you, it will give you a chance to not only connect with yourself but to reach for a better version of you.

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Try and try again

Once again, trial and error is the best thing you can do for yourself. Find something that works for you and keep that wheel turning. Just because one person has success doing something one way doesn’t mean it’s meant for everyone to follow suit. Fuck that, find your own path. Pick yourself back up and keep on moving. I can’t count the amount of times I’ve tried something different to just challenge myself in a new way.

At this point I feel like I should insert some sort of motivational quote but you don’t need that crap. Plain and simple you are in control of your future and what you want to accomplish so take responsibility and strive towards something bigger and better.

Have a good week fitness babes.
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xo
Karly

 

 

One on one with Miss Universe Canada 2016; the bad ass babe shutting down the body shamers

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Hello Sierra, and we warmly welcome you to our first one on one here at The Honest Fit Girl!

I’m just wanted to thank you again for taking the time to speak with us. It’s a huge honor for me personally. You are such a wonderful role model to young girls and I know I certainly look up to all of the amazing things you’ve achieved in your short life time.

You not only inspire just me, but many other women in today’s day and age – In saying this, lets get the ball rolling!

What first brought you into the competitive world that is Miss Universe?
My family and I lost our home to a house fire in 2009 and I wanted to find a way to give back to the Red Cross on a greater scale. I competed for the title of Miss Teen Saskatchewan just weeks after the fire and won. I went on to win Miss Teen Canada-World and was 2nd Runner-Up at Miss Teen World. I had the opportunity to travel to Kenya, Africa to build a school for Free The Children and speak to 16,000 youth at the We Day celebrations. I wanted to use “pageants” as a platform to create change in my community, national and globally.

What are some of the major issues that you face regarding the current day body image shaming?
We live in a critical world that profits off of our insecurities. People are not afraid to voice their opinions online and on my social media. While opinions are fine, bringing women down is not acceptable. We need to work together to redefine the global vision of beauty. We need to uplift the women in our lives and celebrate diversity. Your involvement with the community is outstanding. Are there any exciting new additions for you in the New Year in regard to body image issues for young women? I will continue to advocate body diversity and beauty beyond size. Because this message is so important to promote, I will continue to do so in any way that I can. I will be travelling back to Manila, Philippines at the end of February to hopefully spread more of this message among other exciting opportunities.

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“It takes discipline to have the body of a Miss Universe. It also takes discipline to be accepted into Law School. It takes discipline to run a marathon. It takes discipline to be true to ourselves in a world that is constantly trying to shape us into something we are not. People have asked me if I changed my body to prove a point. No. Our lives are fluid, dynamic and ever-changing. So are our bodies. To be truthful, I restricted my food intake intensely at previous pageants and was miserable, self-conscious and I never felt good enough. No matter how little I ate and how much weight I lost, I constantly compared myself to others and felt like I could still lose more. My mental perception did not match the physical body I saw in the mirror. There were days I would eat a protein bar, workout for hours and struggle to fall asleep because I was so hungry. My body is not naturally lean and that’s okay. I am healthy. I am fit. I am confident. I am me. This is who I am right now and I’m okay with it, so you should be too. My fellow ladies, remember that true beauty, and validation start from within. 💛 ” – Siera Bearchell (via instagram)

You are also a student. What are some of the challenges you face with leading such a busy lifestyle?
I was fortunate to take a year of absence from my studies to focus on the Miss Universe competition. We all lead busy lifestyles and it is important to try and still find time for ourselves. It is important to take time to go for a quick run or yoga class to clear our minds and find calm in the chaos. It is important to sit down for a nutritious and healthy meal that we have prepared ourselves. It is important to take care of ourselves in such a busy and fast paced life.

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What has been your favourite moment so far in your beauty pageant career?
My favourite moment in my “pageant career” is receiving messages from women around the world who have told me that I have helped them love themselves and find peace within their mind of accepting who they are and finding self-worth. For me, that is what these competitions are all about- celebrating women and celebrating diversity. Of course I was also incredibly proud to represent Moose Jaw, Saskatchewan, Canada and the women of the world on the Miss Universe stage. I was overwhelmed with pride and shed many tears of happiness.

You have recently been spotlighted in articles by “People,” “Huffington Post,” “CNN,” and even “Cosmopolitan,” how does it feel to be making big headlines about body image and calling body shamers out?
I am so proud and honoured to be an advocate for women. It is a shame that I this role to fulfill because we should be celebrating ALL women around the world rather than bringing women down. It is sad that I have so much to stand up for because we live in such a critical world.

Check out these articles here:

http://www.huffingtonpost.ca/2017/01/24/miss-universe-canada-body-shamers_n_14363058.html?ncid=fcbklnkcahpmg00000001

http://people.com/bodies/miss-universe-contestant-body-shaming/

http://www.cosmopolitan.com/lifestyle/a8637018/miss-universe-contestant-canada-siera-bearchell-body-shaming/

http://www.cnn.com/2017/01/27/health/miss-universe-canada-comment-trnd/index.html

 

What are some of your goals you would like to reach in the next few years? How do you stay motivated to reach those goals?
I want to continue to be a voice for those who may not have one. I want to be a role model to young women who have struggled to find someone to look up to. I want to help to redefine the global vision of beauty. I will do so by continuing to use my voice on social media, in interviews and in public speaking engagements. I will also finish my law degree within the next couple of years. I stay motivated because I am passionate about what I do. When we have passion and excitement for something, it is easier to find success and fulfilment because there is more energy, drive and dedication behind what we do!

What is your go to “junk food”?
Nachos, popcorn and icecream!!

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I cannot imagine how nervous some might be walking out on stage during a pageant. What goes through your mind when you first hit the stage?
I LOVE being on stage. I enjoy every second and am honestly not that nervous because I have such a passion for it. However, I find calmness knowing that I can only do the best I can and enjoy every second. Rather than trying to perform, I enjoy my time on the stage. I also tell myself things like “I am your Miss Universe,” right before I step onstage so that I emulate that confidence that I already have inside.

Do you have any advice for the young women out there in regard to dealing with body shaming and today’s unrealistic expectations of having the “perfect body”?
Love yourself for you are. Focus on what you love about yourself rather than what you wish you could change. No one is perfect and we all have things we don’t like or we wish we could change. However, we are all unique and that is our power. We live in a world that profits off of our securities and we stand out when we go against what society wants us to be.

Thank you once again Siera,

you are an incredibly intelligent and bright woman. We wish you all the best in your future endeavours and want to congratulate you on all your amazing accomplishments and successes that have come from the Miss Universe 2017 competition. You have done incredible things for today’s women, and I’m sure will continue to make a footprint in the issues surrounding body shaming and self love.

Follow Miss Universe Canada here:
Facebook
Instagram
Twitter

Check out her awesome clothing brad here:
Watered Down Apparel

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xo
Karly