Friday, January 18, 2013

Go Heavy, Be Happy

This is what 5 foot 2 inches and 125 pounds of twisted steel look like. ;)

I find that focusing my energy on the weight going up (what I'm lifting) rather than fighting the weight going down (on the scale), has lead to some pretty amazing strength gains and body composition changes. Instead of worrying about how long I'm working out, I focus on the quality of my workout. 

Moving more weight at a faster rate = becoming more powerful = huge body composition changes.

I realized that when I started acting like and working out like an athlete, my body followed suit. 


Rather than treating food as foe, it's my fuel. I think about the different ways fats, carbs and protein nourish and replenish my muscles, rather than what it's doing to my waist line. 


I make sure I'm eating a vegetable or a fruit serving in almost every meal (focusing on what I CAN have!) rather than focus on what I can't or shouldn't have. Rather than restricting anything, I allow everything, in moderation. The second I try to tell myself a food is off-limits, it's the ONLY thing that I want. Generally, before I eat something, I think: how am I going to feel afterwards? Would I be proud of eating this? Or feel like a fatty? How much should I eat until I'm just satisfied, but not sick or stuffed? 


I don't punish myself if I have a bowl of ice cream, a Pop Tart or a glass of wine either. You can't out train a bad diet. So, rather than tell myself, "Okay, I'll have these two Oreo's and just run an extra 2 miles tomorrow," I tell myself, "If 80% of the time I'm eating clean, these Oreo's are just fine." No guilt necessary.


I find the "Sharing Rule" to also help. 6 people shared that delicious monstrosity above. :)


I never stuff myself. But I'm never starve myself, either. I eat a lot over the course of the day, a lot, but never a lot in one sitting. 


I'm not a fitness model, nor do I think I look anything close to one. I'm not the thinnest of my CrossFit friends, nor the strongest.  

I'm just the best version of myself that I can be, and for me, that's enough!


P.S. Like my page on Facebook!

39 comments:

  1. Well said :) I feel like this should be a commercial or something”Be the best version of yourself” Or maybe a t-shirt?

    ReplyDelete
    Replies
    1. Maybe the Petite Athleat t-shirt logo! ;)

      Delete
    2. YES!!!! I'd totally buy it!!

      Delete
  2. I've been meaning to comment for like a week, but lately all i've had time for was to read.
    that being said, I F'ing LOVE you!!! Your blog is the first one I read (fangirl much?!)
    I love the way you just let it OUT! I LOVE this entry! I have been working on doing just that! Listening to my body, moving heavy $hit and letting go of the "diet" (such an ugly word)
    Oh and I happen to think you're freakin GORGEOUS!!! ok, fangirl rant over :)

    ReplyDelete
    Replies
    1. Fangirl just my by day FANtastic! Thank you! :)

      Delete
    2. Seriously, it means a lot when my readers take the time to comment. :)

      Delete
  3. Great post! I'd buy the shirt!

    ReplyDelete
  4. Love this! I'm using it on my blog =)

    Love the new header too, keep motivating!!

    ReplyDelete
  5. You have a great attitude!
    I have a question. You said "Moving more weight at a faster rate = becoming more powerful = huge body composition changes." How do you know when to add more weight? Right now I'm trying to get stronger but feel like I can't go up in weight without my form/technique being compromised. Yesterday I did front squats and when I got above my BW at 115# I could feel myself leaning too far forward. Does that mean the weight was too heavy for me? I'm just curious on how you go about adding more weight. TIA!

    ReplyDelete
    Replies
    1. You know when to add more weight when, let's say, you're going for a 5RM. If you fail the 5th rep, not smart to go up in weight. If you did 5 reps fairly well, then the next time it comes up, add 5 more pounds and go for a new 5RM. If your form is compromised, like on the front squat, either think about fixing your form or dumping weight. So many things could be happening with your form that inhibit you from getting a new PR ... Send me a video?

      Delete
    2. I don't belong to a box so I usually do Mainsite WOD's. I wish I had better programming. That day was 1-1-1-1-1-1 Front Squats. 95# was no problem. I got up to 135# by rep 4 and stayed with that because I knew things were off. :/ Sure, I can send a video if you don't mind. Thanks!

      Delete
  6. Great great post! It is so true to live the 80/20 rule. I found the same thing. When I say I can't eat something that is all my mind thinks about! I don't like to label what my diet is, I just try eat as clean as I can focusing on getting the most nutrients out of my foods. Love reading your blog because its REAL and also great to hear how other CrossFitters live. Keep it up! Happy Friday :)

    ReplyDelete
    Replies
    1. Just the word DIET has so many negative connotations around it; I'm happy you've learned you've found a sustainable way of eating! ;)

      Delete
  7. I am so relieved to read your take on food. Why? I feel like I've been drinking the Paleo koolaid since I started CrossFit, but I constantly feel deprived. This inevitably led to horrible cravings and bad decisions. Food has become foe. Also, I cannot seem to break past the point of not caring about the number. I HATE the number, because I know it's NOT just muscle weight. :( So, Just this week I finally decided to go back to clean eating and enjoying *some* things in moderation. I am going to try not to weigh myself for a little while. Thank you for sharing your viewpoint and helping me realize I'm not alone! Did you also go through the ups/downs of Paleo and your decision to get to the point of this post?

    ReplyDelete
    Replies
    1. In the Level 1, the Nutrition part of the certification covers not Paleo, but the Zone diet. It's sad that so many boxes and coaches push the Paleo kool-aid so hard. =/ I did try Paleo! Because it's what the coaches were touting. We'd do these Paleo Challenges and I'd do great for two days and then sabotage the sh!t out of my diet, I felt like crap, guilty that I'd eaten a plain greek yogurt! These 1 size fits all diets are silly. If you're a person with food sensitivities and issues, then playing with the foods you eat to see what works and what doesn't is a good idea. But the science behind Paleo is not for weight loss, it's a diet for those with auto-immune issues, inflammatory issues, etc. I am not Paleo, I am not a proponent of Paleo, and I clown on it like no other. ;)

      Delete
    2. Yes, yes, a thousand times yes. It's the guilt-spiral and mind-morphing into thinking that food is BAD if you cheat on Paleo that is horrible. I'm so done with that shizz. Pass the damn greek yogurt. :) Thank you for sharing!

      Delete
  8. I love this post and that quote is great... I totally see it on a burn out tank top! We are the same height and I think a pretty similiar build, so you are great motivation for me!

    ReplyDelete
  9. I love this post, so inspirational and such a healthy attitude.

    ReplyDelete
  10. That trip to Texas to see your friends did you good! I was worried about you for a bit, you were really getting down (isn't it odd how we can empathize, sympathize and worry about people we have only "met" online?). You are getting your groove back - you handled the mean comment left so well and the athletic attitude is back!

    ReplyDelete
    Replies
    1. Hey, keep worrying about me! I'm a mess without those girls.

      Delete
  11. You could completely be a fitness model! I think you look a lot like Monica from American Gladiators and she's an Athleta model now. We actually have very similar body types although you definitely outdo me with the 8 pack (I'm super close to a six but not quite there yet). Also love the 80/20 rule. I don't do CrossFit but I do a ton of heavy lifting and HIIT training along with spinning, core work, and 2-5 mile runs. I also enjoy wine and the occasional non paleo dessert.

    ReplyDelete
    Replies
    1. CrossFit is just trademarked & branded GPP. It sounds like you're doing what I do, you just don't follow Mainsite programming! Keep on rockin' with your bad self!

      Delete
  12. You so could be a fitness model-you are GORGEOUS and so fit. I aspire and work my butt off everyday to get an ounce closer to your body type/what I envision for myself.

    Keep it up :)

    ReplyDelete
  13. I really enjoyed this post. It's always better to look at the positive side of things, especially food. There was a study done where two groups of overweight diabetics were given instructions. The first group's instructions were focused around what they CAN eat i.e. fruits veggies lean meat etc. The second group's instructions were focused around what the CAN'T eat i.e. processed food, potato chips etc. The first group lost more weight than the other group. Life is all about perspective!!

    ReplyDelete
    Replies
    1. I learned first hand that deprivation is not the answer. And it's not long term or sustainable.

      Delete
  14. You are such a bad ass and love this post! You are beautiful, strong, and excited to follow you and see you grow. :) Love your legs woman!

    ReplyDelete
  15. LOVE this post!! Training and fueling like an athlete is the way to go and you demonstrate that firsthand! Esp, love the focus on increasing your strength and letting the scale go by the wayside.

    ReplyDelete
  16. Love this post! I've recently turned my focus on the scale into focus on the plates I'm adding to the bar, and its making the changes I've been hoping to see in my body. Love putting up more weight, and seeing my 1 RM turn into a 2 or 3 RM!

    ReplyDelete
  17. This post is so inspirational, I love it! :)

    I used to starve myself for much too long, but when I started seeing myself as a runner, as an athlete I suddenly overcame these problems! One thing which remained however, is that I tend to eat too much of healthy things like fruits and veggies that I sometimes end up feeling so stuffed and bloated (sorry, tmi). :-/ So right now I'm learning to eat normal portion sizes...

    ReplyDelete
  18. You are soooo right about training like an athlete and not worrying about any weight other than the ones you lift (: I am just getting back to the gym after a 4 year hiatus of trying to get pregnant, etc. It feel so good to train like an athlete again, rather than just going through the motions.love your blog. Keep em coming.

    ReplyDelete
  19. I love you sharing i need to figure out what works for me. My crossfit box has a monthly paleo seminar and i love greek yogurt i never attend which annoys them i have to eat what makes me happy not what they think i should eat. I would lime to know do you count calories?

    ReplyDelete
  20. I have to agree with many of your other readers. You are an inspiration. You are real and honest and I love that about you! You make me want to push myself more every day! Thank you so much!

    ReplyDelete
  21. I am delurking to say I greatly appreciate your blog. You are such an inspiration on your healthy eating and exercise passion. Thank you for sharing your life. I am going to buy one of the jumpropes that you bought. Then I won't have any excuses for why I can't do a double-under. I am looking forward to getting my first one. Please keep all the posts on exercise and food coming, especially the ones on food and your recipes!!

    ReplyDelete
  22. Dang, you are RIPPED! You look awesome! I really love and agree with your philosophy on eating, etc. Thanks for a great post and great overall blog!

    ReplyDelete
  23. Just curious and I'm not sure if you've explained before, but why do you spell it "athleat'?
    Hopefully it's not a blatantly obvious reason. LOL

    ReplyDelete
  24. You're an inspiration girl!!

    ps- what kicks are those?? love them. #shoeobsession

    ReplyDelete