A Girl Who Lifts - The Element of Strength

Prepare for one of my longest and hopefully most inspiring posts to this day:
If there's one saying I've learned to live by, it's "do what makes you happy". If you're not happy, then why are you doing it? We all have a passion for something - whether it be surfing, video gaming, or basket weaving - we all have something that makes us happy. So what makes me happy?

Lifting.

When I first started on my fitness track 2 years ago, my routines consisted mainly of hours on the elliptical and lots of HIIT training...until I realized I was not happy. Who could possibly ENJOY running or biking or walking or ellipticalling for endless amounts of time? No body. It is so boring, and as much as it may work for certain people, I am sure there is not a single person on Earth who would admit to enjoying the same cardio work everyday for months.

my mentality before lifting

That's how I discovered training - weight training. As scared as I was to step into the free weights section of my gym, I knew I couldn't stand another minute of the same movement on the elliptical. I was so tired, worn out, and sick of feeling weak. I got into the "big man" section and immediately felt like an amateur, in which case I was, but hey: everyone starts somewhere. Shortly after that, I discovered a sensation known as sore-muscle-syndrome and became addicted to the progress I was seeing in my body. Not only did I realize I had some biceps or some quads, but I also realized the excitement of being able to lift a heavier weight every couple of weeks.    
Previously, I, like many other girls, thought muscles were only for men, and that women are meant to be more lean and small. This is where I was wrong. Who SAYS women can't have muscles? Is there a rule that women can't lift weights and feel strong? No - there surely is not. Because of society's stereotypical standards, girls are afraid to step out of the "norm". Yet, who defines this norm?
I began to research different exercises and proper form (WICKED IMPORTANT), as I picked up some tips from others in the gym, like my friend Rachel who is a personal trainer, and different fitness coaches on social media.

*Quick note about Rachel Rubin, aka my biggest inspiration. This girl is one of the kindest, most humble and genuine human beings that I have come across during my 16 years of life. She's the main reason I ever became comfortable lifting in the gym, as I know she has helped both me and so many others in our community build better lives for themselves. She is honestly the most selfless person I know, with an incredible story, and she is appreciated by multitudes of people I've talked to and worked with. Thanks Rach, for always being so helpful and empowering to everyone, especially myself along my fitness journey. If it weren't for you, I wouldn't be writing this right now.

Back to the story - my point here is that I was tired of feeling weak; yeah, the scale was dropping, and my clothes were starting to fit. But I was not happy. My body wasn't thanking me after an hour and a half of cardio; instead, it was failing me. Picking up those weights was one of the most life-changing decisions I have made thus far, as I know strength training is something I plan to continue to do in my future (hence, I am in the midst of studying for my personal training certification).
DO NOT GET ME WRONG - cardio is definitely important in everybody's routines. After all, our hearts are a muscle that need to be worked. It's just that hours of cardio can be not only boring, but also harmful to our bodies. It pains me to see girls who think that surviving off of 1,000 calories a day and burning off every last one on the treadmill is good for them, just because that's what the media (celebrities/models) tells them they should be doing. That's my main motivation for this topic.

Lifting weights as a girl will not make you bulky, manly, or unattractive. I have received criticism, even from some who are close to me, and as hard as it is to take, we must realize that these are OUR bodies and OUR minds - don't let someone else degrade you. As women, we deserve the right to be strong and empowered. I'm sorry if you don't agree with this, as we are all entitled to our own opinions. But muscles are not only for men, ladies. Pick up some dumbbells.

girl power

I changed my life around because I didn't like where I was headed. It hasn't been easy, but I know I have discovered my passion and found my happiness. I am stronger and happier than I have ever felt in my past, and every time I step into the gym my mood is immediately lifted (like my pun?). The gym is my safe place.
In my future, I want to inspire young girls, much like myself, to own their femininity and do what they WANT to do, not what seems right to do by society's standards.

So are you doing what makes you happy? Think about it.
-Lyndsey

For one of my favorite articles ever made on girls who lift, click here.
If you're stuck & unsure of what to add into your fitness routines, or you have any questions or comments about this topic, PLEASE feel free to get in touch with me via one of the social media links to the right. I check my email daily (lyndseycclos@gmail.com) and I absolutely love talking to people about these things!
Stay tuned for a future post on strength-training routines!

Wisdom Teeth Extraction: Story Time & Food Ideas

Hello again, my friends, and welcome (back?) to my blog! I thought that at this point, June 14th, I would have had a few more posts out than I do, but, hey, such is life.

So let's just get right into it. This topic really has nothing to do with health, so I will do my best to turn it into a somewhat relatable post. It will mostly be for anyone who is as scared as I was to get my wisdom teeth out, or anyone who is interested (which, is probably no one, lol). 

On Friday (June 10, 4 days ago), I had my wisdom teeth extracted. All 4. Now, before I begin, let me start out by rejoicing that I am still alive, because I truly thought that I was going to absolutely die by having this procedure done. When I got the x-rays taken last summer, I thought "LOL @ this doctor 'cuz there's no way I'm getting them out." I hate going to the dentist and I hate anything that has to do with needles or blood, so honestly, I refused. Within the weeks leading up to the "big day" marked in red on my calendar, I told my mom many, many times that I would have to be dragged to the office. And I really was not kidding. As the weeks started narrowing down, I was literally not sleeping at night because I was so anxious at times. I was going around asking everyone I knew if they had had them out, and if so, how they were still alive. I'm not kidding - I was actually terrified. The day before, I started researching wisdom teeth extractions (AWFUL IDEA) and things that could go wrong with anesthesia, since there was no way I was going to be awake for it. 

No matter how many wisdom teeth videos I watched or how many people I asked, the fact that I had to get them out didn't change...sadly. Friday morning rolled around and when my alarm went off, I had hoped that when I went to the office they would say "HAHA JK you're all good". But nah. Not how things went down. 

My lovely mother and boyfriend came along with me and the entire time we were in the waiting room (which felt like hours but was probably just a few minutes) I was fuming. When the nurse called my name, I was like nope, not me. But then I realized that I had to actually get up, which was depressing. As I sludged into the bright room with a table full of tools that were oh-so-nicely covered up, I had really hoped I was dreaming. My stomach started growling (because you can't eat OR drink the morning of the procedure), and the nurses in the room took no time to get me ready to go. This one lady, with piercing eyes, started touching my arm to find a vein for the IV. After a solid 10 minutes of me staring angrily at my mother and boyfriend, and still no vein found, I started to cry because I thought "oh my God, there's already complications". They had to call in the actual surgeon, and after another dandy 15 minutes, I finally had an IV in my arm. After that, things are pretty blurry. I kept asking questions and being sassy, per usual, and shortly after, my mom and boyfriend were gone. Now it was just me, my besties, and very fashionable nose breathing tubes. 

Next thing I know, I'm being told "you need to breathe....you need to stop laughing". As I opened my eyes, I had tears streaming out, but I was cracking up. Literally - laughing so hard that I was hiccuping and not breathing properly, so the nurse was yelling at me. This went on for awhile, until my mom and boyfriend came back and I got very confused. I started spewing slightly inappropriate phrases (oops), saying things like "what the ...", with tears still coming out of my left eye, and still laughing. What a weird time. I realized I had gauze in my mouth, and unlike most people, I knew that they had taken my teeth out already (some people wake up and ask when they will start). I felt nothing, though. Literally nothing. My entire face was numb, which I guess is nice when you have 4 teeth ripped out. 

As I was ushered out to the car, I was completely aware of everything happening, I just felt very high on drugs - which, I was. I knew who I was and what just happened, I just didn't feel the way I thought I was going to. I expected to wake up sobbing, in lots of pain, with blood everywhere. Not at all the case... 

Here's a lovely video from my mom that is a snippet of my attitude at the time.  

So, I mean, yeah, it was kinda fun in a way. All of my fears that I had, such as waking up during the surgery, had not come true. I literally just fell asleep, woke up, and felt like someone had pumped me full of drugs so that I couldn't feel anything (which is essentially what happened). I honestly said "haha that was fun, let's do that again". It really was not bad. All 4 of my teeth were impacted, so they weren't even easy to take out, and I still had no pain. 

Once I got home, the drugs started wearing off, but I still felt fine. Obviously, it was a bit hard to talk, and I didn't enjoy having to change out the gauze, but that only lasted about half an hour. It looked worse than it actually was. I still was not crying, or in any type of excruciating pain (except for my extreme hunger). I had a milkshake, some water, and just watched some TV, still without taking any medicine (besides ibuprofen). 

I went through the rest of the day expecting some type of awful pain or nausea, but none ever came. I ate some pasta, watched some more Office, and just lounged. When it was time for bed, I took 1 hydrocodone pill, and passed out for the next 10 hours. 

Saturday morning, I got up and did it all again - still with very minimal pain. I don't like to take medicine, so I only took a hydrocodone at night for 3 nights, and just took ibuprofen during the day. I continued to watch TV, drink Gatorade and smoothies, and lounge. I wish I had some awesome story or something that lived up to what I thought life would be like after that surgery, but I honestly have nothing. My face puffed up a little bit on day 3, but nothing extreme (like some that I have seen!). I just kept icing, drinking fluids, and trying to convince my mom to let me blend pizza. I could still talk, walk, laugh, etc. I wasn't dead. Really huge win, in my mind. 

So, now it's Tuesday, just 4 days later. I am in my usual spot at Starbucks. My face is a little puffy, but nothing makeup couldn't help. I am sipping my typical venti iced passion tea and getting ready to go to work. I AM ALIVE! And I honestly feel fine. My mouth is still a little sore, and I am afraid to go back to eating completely normally, but overall, I'm good. 

If you're scared, losing sleep, or thinking that you are going to die - you won't. I now see why everyone made fun of me so much for the weeks leading up to it. Obviously, everyone has different stories. But, if you are a little scaredy cat like me, then I hope this eases you just a bit. Do not research wisdom teeth horror stories the day before like I did. Just take my word on this one -- it's not that bad! 

And, since this is on my health blog, I figured I would include some of the things I enjoyed eating over the past few days, if you were curious about some good things...

Milkshakes are great and all, but they get old real fast. 

Try making a nutritious "milkshakey" drink instead! 

Blend together (not going to put measurements because it's whatever you want): 

almond milk

1 protein scoop (or try a breakfast carnation packet!) - whatever flavor

1 tablespoon of peanut butter 

ice

look at that: a whole nutritious drink that will fill you up & be healthy! 

I am not a huge applesauce fan, but it did taste pretty good with some cinnamon. 

I also enjoyed "pastina", which is an adorable tiny form of pasta that is very easy to eat

Sugar-free jello pudding 

Greek/normal yogurt 

Slow-churned ice cream (healthier than normal) 

Gatorade for electrolytes

Ginger ale 

The list goes on and on, but those are just a few healthier ideas that filled me up! 

Obviously, it sucks to not be able to eat "normally", but that will only last a few days. 

Hope this helps you if you are scared or have no idea what to expect!!

And a few photos for enjoyment: 

right after the surgery; not happy, but alive!

how I truly thought I would look

still not happy, but not that swollen, so that's good! 

Until next time, 

Lyndsey

Grocery Shopping: Broke College Girl

If I was able to swim in a pool of Benjamin's like this lovely lady, then I would, of course, savor every little moment of it. Makeup? All of it. Food? Everything. But nope. Not today. At least for me...

So, if you're in the same boat (whether you are a college student or just have no money to spend on $10 quinoa at Whole Foods), then this is for you: 

HOW TO ESCAPE THE JUNK FOOD TRAP & NOT SPEND ALL YOUR $

If you've been to any grocery store in the past, uh, I dunno, decade, then I'm sure you're no stranger to the extraneous pricing of healthy food vs. junk food. I know, it's absolutely absurd. It doesn't make sense, and it is extremely detrimental to countries all over the world, including ours. 

Quick (educational) side note: My senior year of high school I did an independent study with an economics teacher. Economics is totally not my forte, but I found some of the topics so interesting. For example, I crafted a paper that included research about the relationship between poor communities and access to healthy food choices. Here is a snippet from the paper:

"Lack of access to affordable, healthy foods along with limited resources contributes to the poor’s vulnerability and susceptibility to obesity...many low-income neighborhoods do not have full-service farmers’ markets or grocery stores where customers can purchase a variety of goods, such as fruits, vegetables, or whole grains; or, when these products are available, they tend to be of poorer quality, diminishing the appeal of these items to buyers. Instead, the residents of these neighborhoods, especially those without transportation, must shop at corner stores, where the fresh produce/low-fat items are limited, if available at all. In the study of neighborhood disparities in food access, it was found that people with better access to supermarkets and limited access to corner stores have a reduced risk for obesity". 

I could go on and on for hours about the unfairness of this dynamic and how it's contributing to rise of obesity in many countries, but perhaps that's a topic for a different day. Anyways...
My point is: healthier options are extremely outrageously priced, while junk food is not. And that is a major issue. As someone who cannot afford all the organic products I want, I also do not want to ruin my health by surviving off of Pop Tarts and Oreos every day. 

So? What's the resolution? 


1) Plan what you are going to eat for one week. Yep, just one. Any more than that and you will go berzerk trying to plan food that far ahead. I usually plan out a rough draft of what I will eat for breakfast and lunch during the week, with dinner being whatever it happens to be depending on my plans (work, gym, etc). I tend to plan this out and get my shopping done on Sunday's so that I can have a fresh start on Monday morning. Besides, who is able to properly start a new week off on a Sunday? 


2) Here's where you choose how to go about actually getting the food. If you are in high school or college and live with your parents (as I do), maybe make a list of suggestions for food that you may like to have in the house when they go grocery shopping. In my situation, with 3 younger siblings, I learned to just start buying my own foods a couple years ago because it can be stressful for my parents who have to buy the food that they will actually eat (luckily, as they get older, they have started eating better, more healthful foods). Because I would like to get my own food on my own time, I plan an hour during the weekend to make it to a store to get the food. My favorite place is Trader Joe's, but we also have places like Hannaford and Shaw's, or places like Food Lion and Kroger . Whatever it is, I guarantee you they will have plenty of options. 


3) Ahhh, the shopping part. Here's where the good stuff comes in. As I have said before, I am not a certified nutritionist nor am I an expert on food, but I have some experience with what works and what doesn't. Whether I am at Trader Joe's or just a good 'ole grocery, "off-brand" products are not always as bad as you may think. They are often a lot cheaper but have the same ingredients as something that is more well-known. Now, I agree, this is not the case with all foods; for example, "creme-filled sandwich cookies" do not taste the same as Oreos. But, when trying to decide whether to grab that cup of Oikos vs. Trader Joe's nonfat cup of yogurt, I am 90% sure that they taste the same (to me, at least). Don't get me wrong - I can, as most people, be a "brand-name snob" when it comes to certain things. But, now that I am a broke college girl, I ain't got money for that. So, Trader Joe's brand it is.

4) Try to make the most of your time at the grocery store while you're there. OK, that sounds weird, but I mean don't spend hours debating whether or not you need those chocolate-covered espresso beans (struggles). Make a list ahead of time that has what you NEED, not want. Don't just grab the first bag of spinach on the shelf. Don't look at the first jug of almond milk and automatically assume it's the best for the price. When I wasn't taking the time to think about my choices, I would leave the store with $200 worth of food that was going to expire within a few days because I was too apathetic to check things through. Always go for the produce and dairy products that are towards the back because they won't expire as soon as you buy them! Just a fun little tip.

I know it sounds stupid to have an elaborate way of grocery shopping, but seriously, it helps. The junk food trap is real. Avoid just going in and grabbing whatever looks "healthy", because I guarantee that at the register, a look of horror will crawl across your face when you see the final total. There are so many ways to make healthy choices while also keeping the price affordable. 


Here are some examples from my recent grocery trip/meals: 

Told you I like Trader Joe's 

Almond butter on multigrain bread 

Broccoli slaw is life

Until next time, cherubs

Lynds

Let's Give This Another Try | Summer 2016

Where do I begin?

Two years ago, I created this blog for three reasons: 1) I was a huge fitness and health junkie, 2) I loved to write, and 3) I wanted to be able to look back at my previous ideas while also sharing them with others. And, as of right now, I am happy to say that these three reasons worked perfectly. Now, I use past tense to describe my reasons because my life has changed tremendously over the past two years. Don't get me wrong -- I am still a fitness/health FREAK and I do still love to write, but my life (unfortunately) no longer revolves around these two things. As I have gotten older, I have realized the need to focus on what is important for my future, while keeping my passions on the side as I go. I am not a professional in the fields of health or fitness, nor do I plan to pursue education or further training in either of these areas.

So I guess a little life update is overdue...

I am now a sophomore at High Point University. Holy sh**. My heart just stopped while I typed that. But yes, a sophomore (I KNOW, RIGHT - WHAAAAT?). In my last post (below), I was anxiously awaiting responses from college. That period of time was by far the best and worst of my entire life. I was wrapping up my senior year and preparing to move on to college. And as cliche as it is, I never would have imagined that I would be where I am today (well, technically I am sitting at my local Starbucks sipping a venti passion iced tea, so, I guess I am exactly where I always am). But seriously. It's insane. For those who may not know, my career interests fall into the area of law. I have wanted to be an attorney since I was in 8th grade when I went to Washington, D.C. for the first time. With this in mind, I wanted to be in a big city at a giant school that would provide me with the opportunity to engage in internships and pursue law. I completely avoided small schools, including all Vermont universities, and set my heart on places like Northeastern and American.

News flash kids: have a backup plan. Do not allow yourself to live the hell that I did, because it was not a good time. *low key self promotion: click here to view my other blog that has a post about my experience.

So where do I end up? A small, private university in North Carolina. Yup, totally not what I expected, but hey: everything happens for a reason. If you're wondering why, it all came down to money and scholarships. That's another story for a different day, though. Let's just say that I am 100% satisfied with my decision.

Sorry for that mini-rant. I get very worked up when it comes to this topic. Anyways...

Yes. I am a sophomore in college now. I am majoring in political science with a double minor in criminal justice and English (told ya I like to write). I could go on and on about what I have been doing for the past year while in college, but this is a fitness blog so I won't bore anyone here (bet I already have).

So, I guess I'm back. I am finally calm and relaxed back in my cozy state of Vermont for the summer. I am still working at my beloved gym, but I am trying to branch out, so I have applied to other places for a summer job, including Under Armour...which brings me back to my continuing love for all things and fitness and health...

No, I am not currently following 300+ fitness models on Instagram. And no, I haven't meal prepped in 8 months. But that does not mean that I no longer focus on myself.

I have been to the gym (almost) every day, just like I used to. And I still eat my usual salads and drink my typical smoothies, I just don't post about it anymore. I still have the same passions for a healthy lifestyle, and I think I always will at this point, since fitness has been such a huge part of bettering my life.

My point of all of this is that I want to get back into the blogging aspect of my health. Not only do I enjoy it, but I have had the occasional "hey, what ever happened to your health blog?" question come up, and ultimately, that pushes me to get back into things knowing that at least someone out there is benefiting from my random everyday thoughts. I would like to focus on the same things I always have, like food and fitness, while relating it to the average high schooler/college student.

If you're interested, then stay tuned. I promise I will try harder this time...at least for the summer months.

Ta ta for now!

Lyndsey

Lifestyle Changes

Hellooo blog world! Let me start off by apologizing for my lack of presence on my fitness social media lately. Between the stress of college applications and the holidays, this girl has been chuggin' away. For example, as of right now at 9:42 PM on Sunday night, I sound like a 70 year old smoker due to a lovely sinus infection, as I am setting my alarm for 5:00 AM to start off my lovely day filled with school, internship, work, and a workout. On top of that, I am anxiously awaiting the dozen of college decisions that are to come in the next few weeks *insert panic attack here*.

current obsession to keep me sane

Sigh...

Besides my insanely busy life, I have (for the most part) kept up with my fitness goals. However, I am human, and I did unfortunately take a week off of cardio due to busyness, which then led to treachery when I forced myself to get back at it a week later. And, 2 weeks after that, I injured my right IT band, which prevented me from partaking in some of my favorite leg day exercises. Because why? Sh** happens. Now it is March, and I am pushing myself to jump-start my summer body (more lean) after my hibernation/food-coma months of winter. I have set huge goals for my graduation date and beginning of college, and no body is going to get in my way.

Now...why are we here today?

Grace Miller, one of my childhood best friends, recently reminded me of why I do what I do. This young lady has made what I love to call the all-famous "lifestyle change", and I couldn't be more proud. In the past few weeks, I've been asked a lot about what diet I am on or why I lift 6 days a week. Many people think this is just a phase in my life, and that once I am in college, this will all just fly out the window. Let me just warn you right now that this is NOT the case, nor will it ever be the case. I am not working my butt off, spending hundreds on food and supplements for it to all go down the drain in college. Even my parents call me crazy for the things I do, but I know that fitness and health has become such an integrated part of my life; so much so, that I plan to minor in exercise science or health along with my pre-law major so that I can be a personal trainer someday in the near future. Okay, angry rant over. Continuing...

Back to the point: many of my days come down to me being surrounded with all of these men and women that have the whole "New Years Resolutions" mentality, or the whole "I'll workout until I'm skinny" crap. No. You don't stop working out when you're "skinny". The fact that SO many people actually believe this is depressing. In the past few months, even though I'm only 17, I have talked to numerous adults and teens that have asked me about my journey (mainly since I work at the gym) and they all seem very inspired by what I have to say. & this is exactly what I want to do with my life - inspire people. So if I can start now as a high schooler, why not continue?

Lifestyle changes. Make them happen. Super antioxidant teas and "30 days to abs" will not get you the results you want. Yeah, it requires a whole lot of work, time, and dedication. But I can promise you that you will have zero regrets. Do I miss those fudge rounds and Lucky Charms? Of course. But do I miss the feeling that they gave me as I shoved 4 serving sizes down my throat? Absolutely not. Which is exactly why I could not be any happier with how I have turned my life around. The more people I can convince to do this, the better. And yes -- I know that healthy food and a gym are deterred by money; trust me, I know because I am responsible for buying all of my own food and gym stuff. But then I remind myself of how much money would be wasted on the junk and health problems in the future, along with the major lack of self confidence, which is where the justification for a healthy lifestyle kicks in.

latest meal prep includes chicken, rice, greek yogurt, soymilk, veggies, and a hint of dark choco

So next time you are listening to one of your friends rave about this new slim pill or TV diet, stop and think twice about trying it. Instead, consider revamping your entire way of living. Trust me, you will be more successful in the end.

*I am in no way shaming the fad-diets or diet programs; I do truly believe that a select few work and contribute to a healthy lifestyle; however, I much too often see many that promote a "21 day diet" which brings people down the wrong path. I know, because I've tried for myself.

That's all for now.

current goal swimsuit for the summer 

what would a blog post be without a current selfie? courtesy of a friend's house of course ;)

Ta ta. 

Lyndsey 

New Year, Forever New You

With the hustle and bustle of the holidays coming to an end, I feel this topic is perfect for those of you who may have the whole "new year, new me" mentality. I mean, let's be honest here though, first: we bust our butts at the gym for the entire month of January, and by the time February rolls around, laziness kicks in and then there's "always next year".

We. Must. Stop. This.
And yes, it's possible.

Introducing...

the difference between a diet and a lifestyle

Movies, TV shows, magazines, they all emphasize and highlight "24 day juice cleanses" or 2-week workout plans to a better booty. This is one primary reason why I despise the media. They sexisize (is that a word?) the idea of losing weight in such a confined amount of time, yet they never fill you in on where to go after you're done with their plan. Crazy, right? So because of these fads, girls (and perhaps boys, too) have these warped mentalities that it's possible to lose 20 pounds in a week. And they try it out, absolutely hating it because these diets require you to survive off of carrots and green smoothies. No body ever tells these people that this way is hell, and falling for it will lead to distress and major health problems in the long run. Perhaps I am overexaggerating a bit, but seriously - it's a shame how the idea of a healthy lifestyle is pummeled by the media's portrayal of "fit".

Prime example, OK magazine.

Alright, this isn't gonna be a rant about the media, I promise. However, the media does fuel this topic. I once was a victim of the "new year, new me" spiel, and as most people, I failed. I ate my fruits and veggies for a few weeks, and fell back into old habits. Why? Because lifelong habits can't simply be broken by the turn of a new year. A habit of healthy eating and exercise takes WEEKS, or even months to become a second nature to some people. Like me, now, for example: the gym isn't a chore - it's built in to my schedule on a daily basis because I know it's something that must be done and that I enjoy doing. Or my meal-prepping on Sunday's; it's not a chore when I know it's beneficial and worthwhile.

*Disclaimer: I am NOT hating on the "newbies" at the gym in any way. I think it is absolutely fantastic that people are making an effort to get in shape. However, I just believe it's sad when these people lose motivation after a month of seeing only little changes. Change takes time - it doesn't just happen over night. 

Back to my point...

People should be utlizing the beginning of a new year to change their lifestyle, not just their current diet or exercise habits. Yeah, I learned this the hard way. But hey, we all gotta start somewhere. 

So here's my message to you: make a plan, and stick with it. But do me a favor, and don't make your plan impossible. If you've never done cardio before, don't make your cardio goal an hour each night. Believe me, you will hate yourself. You really want to aim for a lifestyle of healthiness, not just a month or two of it. Once you create small, baby-step habits, things will come easily for you, and a healthy lifestyle will commence. 

If you want a slice of pizza bigger than your hand, go for it. It's a lifestyle, not a diet.

As I've said before, I was never a healthy kid. I shoved fudge rolls down my throat and watched endless hours of Disney channel like it was my job (which, in a way, it was). After moving to Burlington, VT, yes, the healthiest city in America, I changed my ways around and look at me now. Yeah, I'm not some skinny little twig, nor do I intend to be. However, I feel freaking great, and that's all I need. When we go to restaurants, mac and cheese isn't my first choice. At birthday parties, 5 pieces of cake doesn't even cross my mind. Because of my lifestyle, I have forced my own mentality to be healthy. So, it's completely possible. 

Yeah, it takes time. It takes dedication. And, to be honest, it may take some tears.

But it is so worth it. 

Rant complete. 

Enjoy some random photos now. 

 First meal prep of the year ft. my sister

 Selfie because leg day, yah. 

 

So train ya stems, kiddos. 

Until next time...

Lynds

Bouldah Shouldahs: A Newfound Love

Prepare yourselves for the geekiest fitness talk from an over-enthused gym lover, 'cuz this topic is a big one: SHOULDER DAY (I always feel like I'm opening for Girl Code when I write like that..). Anywho...

You're probably thinking "alright Lynds, you're going crazy girl. Shoulders? Who cares?" because that's exactly what I was thinking when I started my research on shoulder training. When most people in our society think of working out or strength training, the typical image that floats into our minds is a huge man flexing through a bicep curl. 

Classic Arnold. 

I mean, really: think about it. Most women, at least, picture men with huge arms or ripped abs. But ladies, come on! What about those shoulders?!

Clearly, shoulders make up for a HUGE portion of aesthetics.

My topic here isn't targetting societal misunderstandings or gorgeous men. My topic is to prove to you why working different parts of your body are essential when it comes to having overall ... sexyness. Bicep curls and bench press are NOT going to make you look like either of the photos above, which I feel is a common misunderstanding for those who aren't so much involved in the fitness world (and that's completely fine!). I much too often run into people who just have an arm and a leg day. No chest. No back. No shoulders. COME ON. Maintaining a balanced body comes from hard work and dedication - not just sporadic 9pm workout sessions after you just blared Eminem, remembered how many cheese fries you ate last night, or reminsced on your ex. 

That's why I'm here to help: I had to learn this lesson the hard way, as I would see improvements in my arms and legs, but none in my back, chest, shoulders, etc. And why was that? 

Because I wasn't working them!

Simple. 

Soooo, hence the post title: a newfound love of mine is training my shoulders. I feel so powerful. I know it may seem strange right now...I know, because I was at that same point about 2 months ago. Shoulders? Like come on, who cares. 

look how badass this chick is

Please understand that I am in no way trying to dictate what you do/how you do it. I'm simply making suggestions and trying to help you realize why a balanced body is a healthy body. I truly wish someone would have told me this when I started my regime two years ago. 

So ladies & gentlemen...I present to you: Lyndsey's Super Swole Shoulder Workout 

Warm-up: forwards & backwards arm circles

1: Shoulder Press (dumbbells or barbell) *go heavy! WORK.

2: Lateral Raise (dumbbells or cable machine)

3: Explosive Lateral Raise (dumbbells)

4: Front Raise (dumbbells or cable machine)

5: Upright Row (cable machine) 

6: Rear Delts (machine or resistance band)

7: BURNOUT - barbell shoulder press & front raise combo

If you don't know what these exercises are (psh, I sure didn't), definitely Google them to find out the proper form and how to do the movement. We don't want any dislocations! Just for an idea on weight range and sets/reps, I usually do 20's for shoulder press for 3 sets of 12, then go to 25's for as many as I can get. For lateral and front raises, I usually use 15 lb dumbbells. Try the exercise out first, using light weight, and once you're comfortable with your form, work up in weight. These are just some suggestions - there are thousands of more exercises that will help those pretty shoulders!

If you have any questions or comments (I LOVE feedback!), feel free to contact me via any social media to the right. I would love to help!

Until next time...

Lynds 

couldn't leave ya without a selfie 

Survival Guide 101: Holidays.

        Hello, all, and welcome to Lyndsey's Declassified Holiday Survival Guide (just trying to be clever here, guys.) So, it's November 2nd, aka day 3 of recovering from candy-coma. The Milky Ways, the candy corn, the vampire punch...oh, the joys of holiday feasts. It's all fun and games until Monday comes around and you sadly realize that you basically ate your weight in sugar over the weekend. Although they say this is the "best time of the year", fitness freaks claims it's the worst as temptation is at its highest. So - do you eat that spooky pumpkin cupcake or do you stare at it?

You eat it, dummy.

       If there's one thing I can't stand hearing girls say, it's "OMG I can't eat that there's like soooo many carbs in that and I'm on a diet." Yes, I fully understand that this is a mentality and that  living a healthy lifestyle is perfectly fine. However, I am opposed to the girls (or guys, too) that discourage eachother from eating or drinking certain things. Ladies & gents, listen up: that 3 Musketeers fun size candy won't make you gain 30 lbs overnight. That piece of cheesecake post-Thanksgiving feast won't turn you into a blob of fat. That hot apple cider? Guess what - it won't kill you. Many people don't realize that 1 huge meal or 2 days of "unhealthy eating" will not make you a 300 lb sumo wrestler. So here's where the idea of a flexible lifestyle comes into play.

         Halloween, Thanksgiving, Hanukkah, Christmas; whatever it is that you like to celebrate, you should enjoy celebrating. Forcing yourself to resist that fudgy chocolate cake while all of your other family members stuff their faces will, I promise you, be absolute torture hell. It's all about moderation. Yes, if you were to eat swiss rolls and ice cream everyday you probably gain weight. But that's the point of a holiday; it only comes once a year, So you should definitely have that snickerdoodle cookie. You will burn off those 300 calories just by the snooze you'll take that evening. The resentment you suffer through will do more harm to you than those 5g of fat. Trust me.

        So what's my take on this? Eat. Please. For the sake of all of us, eat your heart out. There was once a time, about a year ago, where I restricted myself in all aspects of food. Oh, we had donuts in class one day? Those donuts were poison to me. It's my best friends birthday? Cake was out of my picture. And do you know what happened to me? I became very sad. My mind and my tummy became weak. Yeah, sure, chicken and vegetables are good, but every once in a while, we need a little something to keep us going. Holidays are a time to enjoy life and be with family and friends. You shouldn't be burdened with caloric intake during these lovely times. As long as you don't gorge in 5 pies and 16 cookies, I promise that you won't turn in to Veruca Salt from Charlie and the Chocolate Factory overnight. Yeah, ok, you may gain like .3 of a lb. But do you know how easily that will come off? Spend a weekend enjoying yourself, and then get back to keeping yourself healthy the following week. We all need a little break. You deserve it.

perhaps i'm a bit too excited for these sights...

It's a lifestyle, not a diet. Live like it.

Until next time...
Lynds

Thunder Thighs: Fame vs. Shame *Includes Workout Routine

Hello my lovlies. Let me just start off by saying that if you're a guy and you're reading this, prepare to either be really shocked by everything I'm about to say. In case anyone hasn't noticed, I am not you're typical girl; and, in this context, I am not a supporter of the trendy "thigh gap". Powerful legs are HOT, ladies. So prepare yourselves - leg day, here we come.

When I first started my fitness routine a couple years back, I was the typical girl and I did the circuit machines for legs every other day. Thinking that I would have slim, toned legs, I just stuck with doing some leg extensions and donkey kicks in order to have "good legs". LOL. No. If that's you, which is very common so don't be ashamed (I've been there..), please do yourself a favor and hear me out on this topic, even if you disagree with my opinion. It saddens me to see all of these girls just doing the same lower body workout everyday, afraid of getting "bulky" legs. Get this - there is no such thing as "bulky legs" in the mind of fitness junkies. Bulky is STRONG. "Toned" legs? What is toned?! The photo-shopped legs of Kate Hudson on the cover of some magazine? The word tone needs to die. The fact that women are too afraid to use the word "muscular" to describe their goals is so depressing. "Toned" is simply a marketing ploy. I recently read a fabulous article on this topic, so click here to see what I'm talking about.

Good, glad you've now reset your goals if they included the word "toned". Now, onto bigger things.

As I've matured and luckily learned to actually have a "leg day", it's honestly my favorite thing in the entire universe. The pulsing after that last deadlift or the jello-y feeling post-squat is what I thrive for every week. Because I only have 1-2 leg days a week, I hit it HARD every time I'm in that gym.

today, tomorrow, and the day after = paralyzed

After seeing progress and definition in my quads, hamstrings, and of course booty, I've become addicted to the gains. No, in my mind, my legs aren't huge sumo-legs. No, they don't weigh 200 pounds each. I am building them up to be strong, explosive, and able to round-house kick any man who tries to steal my purse in the future. My favorite leg-spiration is Brittany Dawn. Take a look.

follow her on instagram & be amazed 

So have I convinced you yet? Simply doing air squats and walking lunges won't get you far, sweetie. 

Here's my typical leg day: it gets switched up, but here are my favorite exercises!

SQUATS SQUATS SQAUTS SQUATS SQUATS - errybbodddddyyy

*you want a butt? then squat. and squat heavy. 

Stiff-leg dead lifts with dumbells or barbell 

*target those hamstrings, girlies! be sure to use proper form so you don't hurt your back!

Quad & Hamstring Extensions (usually machines)

Abductors & Adductors (usually machine)

Weighted lunges with JUMP SQUATS *superset!

Explosive leg press *go deep and go heavy 

There are tons more that you can do for sexy legs, but those are just a few of my favorites! As I said, it saddens me to see big thighs being shamed these days. Ladies, big thighs attract guys. So toughen up and get yo booty to the weights. You won't regret it when you start to see the results! Contact me via any social media link to the right for tips or help :)

Stay golden, 

Lynds

your own homegirl crushin the squat rack 

Stayin' On Track

If you're anything like me, you don't have time to fret about the little things in life, like what you're wearing or what your afternoon snack will be. The one thing I've learned to do in my busy life is plan - EVERYTHING. My Sunday's consist of outfit-picking, meal-planning, nail-painting, and schedule-setting. Without my typical Sunday routines, my life would literally be a mess disaster. In the midst of 2 internships, personal training cert. study, college applications AND school, handling my personal health has been a struggle. That's why I am uber supportive of this topic. As my bestie Renee just said to me in her kitchen, "oh my god, prepping my meals for the week is so relaxing and helpful" : a summary of my feelings at the beginning of every week.

an adorable example of Renee's prep (so cute)

As some of you may have seen (post #1 on planning), I tried meal-prepping a few weeks ago, and lemme tell ya: it is amazing. The amount of time I have saved planning out my meals and snacks for the week is phenomenal. I know exactly what I am going to eat and when I am going to eat it. So, why should you try it? I've gotten a few of my friends on board, and so far, they all love it. All aboard the health-freak nerd train, everyone!

But, what is there to prep or eat? My first couple of weeks were definitely experiments; I found that raw potatoes actually taste like dirt and plain greek yogurt is disgusting. But hey, that's okay, because in finding what doesn't work for me, I've found what DOES. So here are a few ideas...

Breakfast:

Egg whites

Lavash bread (protein packed)

Yogurt parfaits

Toast & almond butter

Kashi Granola cereal

Morning Snacks:

Flavored rice cakes

Whole raw almonds

Handful of dark chocolate chips 

Grapes

Lunch:

Protein - chicken breasts (4oz.), greek yogurt *KEY LIME PIE FOR THE WIN

NOTE: I am no longer a vegetarian! I decided to ease poultry back into my diet for health                   necessities. I still don't eat red meat, however. 

Carbs - whole grain rice, 1/2 baked potato

Veggies - veggie bowl: carrots, celery, mixed vegetables 

Pre-Workout: 

Red apple

Quest bar 

Granola 

Post-Workout:

Protein shake 

Again, these are only a few of the foods that have been working for me! I'm happy, my belly is happy, and my macros are happy. For 2 years now I have been using My Fitness Pal to keep track of all of my food every day; it is SO handy and useful for when you're constantly on the move. 

a sample of my typical day up through my pre-workout snacks

99% nonfat lean chicken breast 

veggie bowls (carrots, peppers, mixed veggies)

brown rice with chives & lite sea salt 

If you're struggling with staying on track in your busy life, seriously, give this a whirl. What's the harm?

For any questions or tips, please feel free to contact me via social media on the right sidebar! 

Stay golden. 

Lynds

Lifting: What's the Point?

If there's one trendy motto that I am obsessed with, it's "strong is the new skinny". I've recently seen this quote pop up numerous times, like at my gym or on Pinterest and such. I, as some of you may know, fully support girl empowerment through lifting weights, and I am a firm believer that in this day and age, strong is the new skinny. After my post on girls that lift (click right here if you haven't seen it), I got a lot of questions about good sources to use for workouts and where to begin: why lift? Well, I'll tell ya why.
Ladies (and...gentlemen who read this), pick up some dumbbells, 'cuz this is about to get heavy (so punny).

5 strong women - all of which are beautiful

How? Why? When? Where? These may be questions you're pondering as you skim through this, thinking that you would love to try strength-training but you don't know how to start or you don't think you have time. Well, listen up here, kiddos: YOU HAVE TIME. I am a full-time high school student, I have 2 internships, and a part-time job (even though it happens to be at a gym...), and I still manage to squeeze in my daily workouts, 7 days a week. So stop convincing yourself that you can't, and just hear me out on this. Step 1: Try it.

Step 2: Figure out how you're going to use that time that you just made, thanks to me. Do you have 40 minutes at home to do a workout? Can you go to the gym for a couple hours every night? For me, I've built my schedule to actually include my workouts; this means that if anyone ever needs me, they know they can find me at the gym, Monday-Friday, at any time between 4-6pm, because that's when my workouts are. Once you make this time, realize that 1) you now have dedicated yourself to exercising during that time and 2) you are going to utilize this time with a GOOD workout because YOU deserve it.
There. You've completed step 2.

a photo of my own wonderful home (aka the gym)

Now for the hardest part - how? Where do you start? Why does this even matter? Because, like I've said before, doing hours of cardio will not help you; in fact, it can harm you. If you lose a lot of weight from doing cardio, which is awesome & good for you, you become what we fitness junkie's like to call "skinny fat", meaning that you're slim, but your muscle mass is minimal. Although this is a perfectly fine and healthy body type to have, many people, especially girls, will have body dismorphia and end up thinking they need to be even skinnier, which is the main catalyst for eating disorders. Muscles are hot.

Think about your goals, and make them correspond with your time frame for workouts and what you have access to. For me, all of my workouts happen in the gym (#1 since I work there and #2 since I have been going there for 2+ years), but I know how obnoxiously expensive gyms can be, so if you have to stick with home exercises, that’s perfectly fine. However, my workouts/recommendations for workouts will be gym-oriented, since that’s all I really know!! There are trillions of fantabulous websites and DVD’s that can help you stay in shape, so don’t fret. I’m just staying true to what I know J

prime example of what i'm about to say 

So here’s the main point of this post: much too often, I see kids my age come into the gym and immediately jump right into some bicep curls with 50’s and then after 6 sets of whatever, go onto some 300 pound squats. THIS. This is what hurts me to watch. It’s not only kids my age, either. Many adults don’t even know how to properly plan a workout; they just do whatever they feel like doing that day in the gym, and then wonder why a month later they’re not seeing results. It’s all about consistency. First of all (mainly aimed at boys 16-25), doing bicep curls EVERY single day will not make you Arnold Schwarzenegger. In fact, you’re actually tearing the muscle fibers every time you do that curl, so you need time to recover. This is the same for each muscle in our bodies. To give you some perspective, here’s what my typical week looks like in terms of a “split”, or what body parts I do on which days:

Monday – chest & triceps

Tuesday – back & biceps

Wednesday – shoulders

Thursday – legs/glutes

Friday – off

Saturday – chest & triceps

Sunday – back & biceps

Monday – shoulders

Tuesday – legs/glutes

and so on.

Now, let me just say, it took me at least a month to adjust to this type of schedule. The idea of only working my legs once or twice a week killed me, because I, like most beginners, would work them every other day. I’d have an upper body day and a lower body day, and this is why my body hated me for so long. However, I’ve seen more progress in my body than ever before, and I’ve realized how well this “split” works for me; by isolating these muscle groups so infrequently, I am sore for at least 2 days afterwards, with at least 3 days of rest to recover. BAM. It’s simple. I also love my split because I don’t have to squeeze an entire upper body workout into 2 hours. With this, I am done with strength after an hour!

You want to see results? Then aim for them.

*Disclaimer: I am NOT suggesting that everyone creates a split like this; this is what I have found to work for me, and by research in science, it is very good for muscle recovery and development. I fully support total-body workouts, just a few exercises per muscle group, or whatever may be necessary.

So, once you have created a split or have found how to logically plan your workouts, the last step is to just write everything out. Don’t go into the gym not knowing what you’ll be doing that day. Even if it’s shoulder day, what will you be doing for exercises? Although it’s not necessary to do, it helps me tremendously if I write out everything I’ll be doing that day instead of just winging it in the gym. And NO, I don’t just have all of these exercises in my head; a lot of them stem from previous workouts with trainers, or from my favorite source, BodyBuilding.com : literally lists upon lists of phenomenal exercises for EVERYONE to try. They even give proper form tips, which is especially important for beginners since we don't want to actually look like amateurs, right? ;)

I hope that this answers a few questions that I have received! Like I’ve said, I am no expert on this nor am I certified to say I’m knowledgeable in this area. Everything I’ve learned has come from research and experience of my own. I do plan on creating some workout lists in the near future from some of my best lifting sessions, so you can see some examples. If there’s one thing I encourage you to do, it’s to try. Just give strength training a shot. Muscles are fabulous. Don’t ignore them.

I’ll be back soon.

-Lynds