How to Make a FAIL Bawse AF

Greetings, lovely people. I have to admit some failure to you. I have had a goal since opening this blog. The goal was (at first) to post once a week. I realized that was unrealistic, and vowed to post at least twice a month. Then, once beginning a doctorate program, I thought posting at least once a month was a reasonable plan. For the very first time in 2.5 years, I missed a month. I know it really isn’t that big a deal, but there is a lesson to be learned, and I will share that with you today (among other dazzling, fun thoughts!).

Here are some valuable takeaways from my failure I will share with you:

Goals are dynamic. If you try to make static goals for nutrition, exercise, or life in general, and you etch these in stone, you are nearly guaranteeing failure. Your goals must be realistic, and must be flexible for change in your ever-changing life.

Failure isn’t the end of the road. Failure tempers our success, and makes success taste sweeter. Plus, to put things in perspective, nobody is going to die if I don’t post a blog once a month. Nobody is going to die if you miss the mark on your vegetable goal that day. Find your failures, pick yourself up, and adjust the plan. Stop dwelling and move forward.

When Failing is Bawse AF

Reflect more on WHY you failed, not just the failure itself. Figure out what got in the way, and include in your next goal an action plan to adjust for recognized barriers. If you don’t figure out where the pothole is, you’ll keep spraining your ankle when you fall into it.

Giving yourself slack can be a very slippery slope. When I allowed myself to back off of writing these posts, I think I was danger-close to going on a mental vacation from this endeavor. Keep in mind, I don’t get paid for these blogs; this is truly just for fun. Therefore, I have only intrinsic motivation to keep me focused, and that makes the plan very vulnerable to failure. This is no different than exercise or eating well, as we are only accountable to ourselves. Once we give ourselves a “cheat day” or skip a day of exercise, this little vacation starts to get really, really comfy. Instead, make a realistic plan that factors in your actual life pattern, and stick to it.

Do. Not. Make. Excuses. I have traveled through 4 countries and 4 states and literally 10s of thousands of miles within the last six weeks. Six weeks! I was only actually home for about 3.5 of those weeks. Plus, I was finishing a semester of the DCN program throughout that time, drilling with the Army Reserve, working full-time, momming and wifing. Despite all this mahem, I had time to write a blog; I just didn’t want to do it. We all have to stop hiding behind the “I didn’t have time” excuse. I’ve used it. You’ve used it. And it is a LIE. True, some days are jam-packed with activities and are truly crazy-busy from dawn to dusk. BUT…we make time for stuff we want to make time for. The readers make time to read. The Netflixers make time to binge several shows after winding down for the night. We can even carve out little 5 min chunks during the day to include bits of exercise, to make a grocery list or plan some dinners, etc. We have time for what we want. Readjust how you use it. Stephen Covey has some great resources on this subject if you’re struggling. Since you’re going to say “I don’t have time to read,” (which is BS, and you know it!), you can use the Audible 30-day free trial to download the The 7 Habits of Highly Effective People. This will help you reallocate your time more effectively.

Let failure be the schoolhouse of life. The only way you truly fail at anything is to fail to recognize the opportunity for some really beautiful learning and growth.

Until next time…

xoxo – Casey

How to Be Un-Lazy.

Hello dear friends. As I sit here mustering up the energy to workout today, I decided to write about it. I might be procrastinating, in reality.

Finding Motivation

Although I intended on exercising first thing this morning, I didn’t. I could make the excuse that the tiny people inhabiting my home startled me awake at dawn; but truthfully, that isn’t the reason. I just didn’t want to do anything this morning. Wait – that’s not true. I’ve been super domestic, actually. Sheets are changed, floor is swept, laundry is tumbling away in the dryer. Babies are fed and clean. So, what’s the deal?

Motivation comes in many packages. Some are motivated by positive feedback, such as praise. Some are motivated by fear. Fear of failure, specifically, can be a huge driving force. Whatever it is inside us, we often simply haven’t spent enough time with self-reflection to find it. If we do know what motivates us, we still have to spend the time to cultivate it or it will wilt like a little flower that hasn’t been watered.

Whether you are struggling with motivation to eat better, move more, or really any other goal you have, the real trick is developing your why. Your why is metaphorically the tiny little flame deep inside your belly. Why do you want to be healthier? Why do you want stronger muscles? If weight loss is what you desire, then why? It might seem silly, or even obvious. But sometimes it’s not.

While teaching a weight loss class one time, I asked each participant why he or she wanted to lose weight. Each looked at me like I had four heads; it seemed like such a stupid question. “Um, duh, Casey” is what their faces all said. But “duh” isn’t accurate.

Me: “[Lady], why do you want to lose weight?”

Lady: “Uhh….well, because weight loss would help me have less knee pain.”

Me: “Why would less knee pain be good?” (c’mon, bear with me here…)

Lady: “Well, less knee pain would allow me to walk more.”

Me: “Why would you want to walk more?”

Lady: “If I could walk more without pain, I could travel more. [eyes tear up] I used to travel all over the world; but I can’t now because it’s too painful on my knees to walk around touring places.”

Me: “Bingo.”

Maybe that lady’s example doesn’t exactly hit home for you directly, but I hope you get the point. The point is, preventing diabetes isn’t a dazzling motivator on a lazy Sunday morning. The idea of reducing my cholesterol and blood pressure doesn’t jolt me out of bed for some treadmill time. I know exercise would do those things, but that honestly isn’t enough to motivate me.

I’ll share with you what my motivations have been over the years. Mine are dynamic, and yours can be too.

My motivation to get through Army basic training as a fat, out-of-shape teenager was the fact that I absolutely had to prove everyone wrong. I had so many people tell me I couldn’t do it. Some said “did you know you can’t wear mascara in boot camp, Casey?” When my hands were literally bloody from doing a zillion push-ups on the rocks, and I truly didn’t think I could keep going, I remembered how pissed I was at all those naysayers. I’ll spare you the saga of the injuries my non-athletic body endured during that nine weeks, but I only made it through that pain because of the motivation to prove I could do it. (And I did, like a boss.)

In my current career as a registered dietitian nutritionist (RDN), I am charged with being a spokesperson of health. If I am trying to inspire people to be super fit and healthy, I guess I should be fit and healthy, right? I am far from perfect, but the thing that keeps me from eating poorly and turning completely gelatinous is that someone, somewhere, might be using me as a symbol of hope.

A silly, yet powerful, motivator for me is that I really, really want to be strong. I want arms that resemble those warrior ladies on the newest Wonder Woman movie. I really do. Gone are the days of my teen years wanting to be “skinny.” I never want to be skinny; I want to be strong AF. So, when I am tempted by the warmth and coziness of being lazy all day, I envision the chiseled body I want, and usually it’s enough to get me off the couch…eventually.

arms

Ask yourself “why” over and over until you get a little misty-eyed; that means you found that little flame in your belly. We don’t need no water; let the motherf***er burn.

xoxo,
Casey

Things I Learned From Becoming a Certified Personal Trainer

Things I Learned from Becoming a Certified Personal Trainer

Hello there, and welcome back to another edition of Casey talking about stuff.  I am stoked to announce that I have obtained another credential as of today.  I am now an American College of Sports Medicine Certified Personal Trainer (ACSM CPT).  Eeek!  This is super exciting.

I’ve gotten a lot of questions about the “why” and the “how” surrounding my efforts toward getting this certification.  Today I’d like to explain a bit of what I learned along the journey of obtaining this relatively challenging certification, and why I did it.

  1. I felt it was necessary to add an exercise component to my expertise in nutrition in order to truly guide people to better health. I will still stand firm behind the fact that about 90% of weight loss happens as a result of the food you consume; but exercise is a critical part of strengthening your body, improving your metabolism, and making you a healthier person overall.
  2. I tend to thrive on a good challenge.  Studying for the ACSM CPT exam was no easy feat.  I lost track of the hours upon hours I studied some surprisingly complex exercise physiology dynamics and guidelines.  I spent about 5-10 hours a week for 2 months prepping for this beast.  This exam apparently has about a 50% fail rate, and during the exam that cold, hard reality sunk in big time.  It was pretty hard, and I like to think I’m decently strong in this [health and wellness] area.
  3. I wanted to determine firsthand what exactly makes the personal trainers I’ve encountered feel as though they are somehow qualified to spew out nutrition advice.  Guess what?  Not shockingly, the ACSM consistently emphasizes that a CPT’s scope is to inform the client of the importance of proper nutrition in a healthy lifestyle and training program.  The ACSM further emphasizes that a CPT is not qualified to give anything beyond basic advice, nor are they qualified to provide “diet plans” for anyone, especially in the setting of specific health conditions.  Isn’t that funny…every single personal trainer I’ve ever known seems to crap out “diet plans” for everyone…interesting, and not ok…OH!  And also very important:  the ACSM stresses that the ACSM CPT is not—I repeat, NOT—qualified to recommend supplements…seriously, it’s explicitly repeated throughout their own literature.  Shocked?  I’m not.
  4. Something that was pretty disappointing is that a decent amount of the nutrition component of the ACSM guidelines was completely inaccurate.  I actually tried to contact them because it was THAT big of a deal (no response yet).  I had to learn quickly that I needed to “study to the test” rather than answer the questions like I know them to be true based on current peer-reviewed literature.  One example is that corn oil is a “healthy fat.”  There were plenty of other snippets that were jaw-droppers for me, but I did not keep a log unfortunately (or fortunately?).  The point is, not only does an ACSM CPT not at all have any authority to be giving you advice on ANYTHING nutrition except for super-basic stuff, the little teensy bit that is taught by ACSM is not current nor accurate.  Please just be aware of that, because it’s kind of a big deal.

I do not feel confident that I will ever succeed at stopping the illegitimate nutrition-advice vomit that happens in the general public from well-meaning people who are probably trying to help.  However, this is my small effort at trying.

If you’re a registered dietitian nutritionist (RDN) who is reading this, I hope you are at least a tiny bit inspired to achieve an exercise credential to add some dimension to your career also.  Yes, it is expensive, especially the study materials + the cost of the exam itself; no, you will likely not get a raise in your “regular” RDN job.  But you will expand your knowledge significantly with regard to exercise dynamics, and this is a really good thing for your practice and your clientele.

To end on a positive note, I hope that I can help one or many of you with your health-improving adventure one day.  It won’t be free, but if you’re nice to me I might offer a reduced rate 🙂

 

Toodles,
Casey