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Resilience

What is it? What does it even mean?
Resilience is the ability to recover quickly from difficulties; toughness.

Cultivating resilience is one the most difficult and important things someone can do. You must learn to have the self awareness, how to move through and around setbacks, and how to reframe “failures” in a productive way. A strong body is great, but having a strong mind makes it even better.

So many people simply give up when they hit a plateau or setback - but what if you got resilient instead? What if you learned the skills necessary to turn setbacks into wins? What if you could build a strong body AND mind?

Creating resilience is a long journey, but there are some key things that can help:

  1. Set an intention and goal for each day and find ways to win: Setting an intention or goal and working to accomplish that goal creates a sense of accomplishment, and that accomplishment turns in to confidence. Setting goals that are simple and realistic for the day, such as “finish my workout”, “eat 3 servings of veggies”, or “spend 30 minutes reading a book” are easy ways to win at your day. These goals also help direct your actions so that you can feel good about what you’ve done at the end of the day, even if you didn’t accomplish your goal.

  2. Recognize what is in and out of your control and work to control what you can: Listing out what is in and out of your control can be helpful way to evaluate any situation. Even though certain things may be out of your control, there are certainly things that you can control. And if you can control those things, do it! Bringing awareness to all of the things you CAN do to move towards your goal keeps you focused on moving forward.

  3. Create back up and pivot plans: The best laid plans often fall by the wayside the fastest, so have some back up and pivot plans! Think through various scenarios and find ways that you can still move towards your goal if your plans go awry. Finding a different training time, have a back up place to eat if you forget your lunch on the counter, and having a plan to walk outside if you can’t get to the gym are all great ways to continue to work towards your goals when things get a little whacky.

Building resilience is something that I’m incredibly passionate about for all of my clients and myself and it is something that I want to share with everyone. So, I decided to do just that and create an absolutely FREE program to do so.

Interested in getting a free 4 week barbell strength training program to help you get stronger, inside and outside of the gym?




Gabrielle BrostComment
Ramblings On Body Image
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Here’s some truth for you:  I am not comfortable in my current body.

 

Does that mean I hate it? That I stare in the mirror and say shitty things it?

No.

Does that mean I feel compelled to start dieting right this very second and exercise myself into oblivion?

No.

Does that mean that I say fuck it and stop training and eat things that make my body feel not great?

No. Although, I definitely do get down with some “fun” foods occasionally, because #fuckafaddiet.

Don’t get me wrong, I certainly have days or weeks where I’m pretty unkind to myself, because I’m a human. But more often than not, I don’t really spend much time thinking about the physical appearance of my body.

This is not because I don’t care about my body or my appearance (I do), but because my body is the vehicle that I live in. It is not a source of worth, the most interesting thing about me, or the sole focus of my attention. I do not force myself to be inauthentically “in love” with my body or spend energy shaming and speaking negatively about.

It is neutral territory.

It just IS.

It is ever changing.

It allows me to thrive.

It allows me to do things I enjoy. 

I’m not interested in dogmatic approaches that tell me how feel about my body. I’m not interested in approaches that take away my autonomy to feel and conceptualize by body the way that works best for me. There is not a one size fits all answer to issues of self-concept, self-image, and body image. Do what makes YOU feel best, on your own terms.

Cutting Weight for Powerlifting? Avoid These 3 Beginner Mistakes
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*Note: this article covers the topic of cutting weight to make a weight class for strength sports. This is not an article about fat loss or sustainable weight loss. Cutting weight can be very dangerous and you should consult with your physician before engaging in a cut.*

Prefer video? You can catch a quick video that covers all of this info on my FB Page. 

Cutting weight for strength sports like powerlifting is not a fun endeavor. It’s physically draining and mentally stressful. There can be a lot of panic and worry surrounding those 30 seconds on the scale, especially if you’ve never cut weight before. I won’t get in to when it is advisable for athletes to cut weight or how much is appropriate, because that would be an entirely separate article. Spoiler alert: the vast majority of people do not need to make drastic cuts or cut any weight when competing in strength sports.  

However, if you find yourself in a position where you’re about to cut (an appropriate) amount of weight for the first time, check out the tips below to help you have a successful cut! 

  1. Starting too soon: If you’ve cut out your carbs and salt 3 weeks out from weigh ins....you’re gonna have a bad time. Manipulation of variables like water, salt, and carbohydrates are all tools in the toolbox when it comes to cutting weight. Removing those tools early on leaves you with limited resources to use as you’re close to your weigh in day. A cut based on water manipulation (and subsequent losing of excess water in the body) should start anywhere from 5-7 days out, depending on the athlete and the situation. Don’t limit your resources by trying to cut everything out too soon! 
  2. Doing too much: Much like starting too soon, doing too much can negatively impact your cut and more importantly, your meet day performance. If you’re only 1-2lbs over (and not a very light weight athlete) you likely do not need to manipulate your water and cut carbs and be super dehydrated for days on end. You want to minimize the amount of time that you are depleted and dehydrated for optimal performance on your meet day. Being at weight 4 days out, if you're cutting, is definitely not required or recommended.
  3. Panicking and not trusting the process: When you are cutting weight for the first time, it is important that you have realistic expectations about what the process will be like and what to expect day to day.  For example, when loading water and salt, it's fairly  normal to gain a few pounds on the scale for a day or two. This is totally fine! It is part of the process! But, if no one has set your expectations for you, this can cause you to panic and start taking drastic and often unnecessary measures. Remember, you only need to be at weight for about 10 minutes on weigh in day. Trust the process you or your coach has laid out for you and try to chill out as much as possible.

Again, cutting weight is not something that most people should be doing. It is not a long term fat loss solution or a health booster. It is something done to make a weight class to be competitive in a sport. If you've never cut weight before, I highly suggest hiring a coach to help you through the process. There is quite a  bit of science that goes into constructing an effective, safe cut and rehydration/refeed process that sets you up for a solid performance. It is much easier to have someone else take the reigns in this realm so that you can focus on getting ready for your big event. 

Got more questions on cutting weight? Leave them below!