All tagged challenge

On Overcoming Challenges (It's Worth the Heat.)

On Overcoming Challenges (It's Worth the Heat.)

Stephanie Ondrusek
mindset

The dreamers, the doers, the problem solvers, the misfits – we aren’t meant for the mundane. We aren’t meant to uphold the status quo, to go with the flow, or do what someone tells us to do just for the sake of doing it. We’re meant to change the world, one step at a time, and to do that, we’ve gotta get in the mud and find out where the pain is and why it hurts. Embracing the suck (a phrase you've heard countless times by now, I'm sure) means more than just acknowledging that it’s shitty; it’s appreciating every second of it, knowing that it’s useful.

Spicy? You bet.
Worth the heat? Every time.

Carbs are not the Devil, and Other Things Lifters Should Know About Nutrition

Carbs are not the Devil, and Other Things Lifters Should Know About Nutrition

Stephanie Ondrusek
fooooood, workouts

: I’m not big on calorie counting, mostly because it leads to being obsessed, and that’s what we’re trying to avoid. I do, however, support calorie counting for a week or so if you’ve never done it, just to get an idea of what a certain amount of calories actually looks like. From there, we can gauge how full we feel on a certain (approximate) number of calories, manipulate/redistribute where those calories are coming from to support our fullness and energy, and not have to actually count much in the future. How can we know where to go if we don’t know where we are?

Anyway, back to the carb point: cutting calories at random, especially from one particular molecule (especially carbs, because our brains run on glucose, the building block of carbs), can actually lead to the exact thing we’re trying to avoid: fat storage and a slower metabolism. Carbs are necessary not just for our brains to work properly, but they also give us energy, so if you’re about to head into the gym to lift something heavy and you don’t want to pass out, maybe include something with carbs in it earlier in the day (or the night before, if you’re an early morning exerciser and completely worthless after 2p like me). 

In the context of lifting (and life, but more so if we’re lifting most days of the week), we also need a fair amount of protein and fat. Protein is the building block of muscle, and that’s the goal here, isn’t it? To lift stuff, increase the amount of stuff we can lift, and also look like we do that? Studies on how much protein, exactly, vary, but a safe place to start is 0.8-1.2g protein per 1kg of body weight. That usually keeps us in a range that will support our activity but not have us going hog-wild and way over our calorie targets.

Fat is also key…mostly for satiety (our perception of fullness between meals). And for the delicious factor. Limiting fat is a good idea – mostly because it has 9 calories per gram, where carbs and protein have 4 – but eliminating (or close to it) fat isn’t, because it does serve quite a few purposes in our bodies, as a source of energy, a support for certain essential vitamins to be absorbed (A, D, E, and K), and a structural component of our cell membranes. In an effort to not go waaaay over my ideal amount of food for the day, I’d rather put half an avocado on a salad than be hungry an hour after said salad and eat M&Ms. Priorities.