The Power Of SharIng Your Story

By Erin Rhoades

There was a time that I was ashamed to share my struggles.

I was afraid to admit that I battled with disordered eating.

I would under eat and over exercise to an extreme, and when no one was looking on a weekend night, I would binge on sweets to the point I thought I would literally be sick. I had somehow allowed food and exercise to control me. It was all I thought about, and it wasn’t until my body became physically sick that I took a step back and decided that something had to change.

As I dealt with my demons, and my body and mind were healing, I couldn’t help but feel ashamed. I wasn’t that strong, in control person everyone thought I was…at least not yet.

What I didn’t know is that my secret struggles were eventually going to mold me into that person I wanted to be. The transformation that needed to take place didn’t begin until I decided to share my story. I started with one person that I thought might understand and I knew for certain wouldn’t judge me, but would love me through it. By telling that one person, my secret already had less power over me and I immediately felt a little stronger. I decided to share with a few more people and with each time I told about my struggles, a little of that shame melted away.

I eventually decided to speak a little louder and share my story on my blog. I remember staring at my words, wondering if putting my story out there for the world to see was the right thing to do. I finally took a deep breath, counted to three and clicked “post”. I closed my computer and waited a while before I looked for any reactions on my social media, but when I did, I knew I had done the right thing. There were many comments but the one’s that really tugged at my heart were the women thanking me for being vulnerable, because now they didn’t feel so alone.

From that day forward, the shame that burdened me was no longer there. I now find it to be a privilege when I get to share my personal struggles. I personally believe we go through things for two specific reasons. One, they make us stronger and form us into the people we are meant to be. Two, we are to take what we’ve learned from difficult situations and help others. Whether that is helping someone going through a similar situation or to warn others against making our same mistakes. There is a lot more to my story than what I’ve briefly shared (which you can read about here), but I can honestly say with all my heart, that I would gladly go through it all again, if I can stop one person from going down my same path.

I urge you, if you have an experience that has changed your life and made you stronger, to tell that story. You don’t have to write a blog and put your life out there for just anyone to see. Maybe you choose to tell just one person to lighten that burden you’ve been carrying around. Find that someone you trust and share your struggle. Being vulnerable isn’t always fun, but it can be rewarding in many different ways. Maybe your story will be the one that might just change someone else’s life.

How to Lose a Gunt in 10 Days

By K.L.

Countless magazines, both health and fashion, tell us we can do anything. "Be bikini ready in 2 weeks!" "Get THESE abs by the weekend!" "Look 10 pounds thinner by noon!" 

I know the articles that seem too good to be true, ARE too good to be true. These so-called miracle cures and drastic claims are just fluff pieces to sell magazines (... Uh, similar to this one). I know it isn't realistic, or attainable to look like Gwyneth Paltrow with one swift ab exercise. I know putting coconut oil on my cellulite and stretch marks won't make it supple and smooth like Beyoncé's. I know J-Lo's butt is not something I can get by buying an exercise band. And I most certainly know that my legs will never look like Heidi Klum's, and especially not because I take on a 2-week squat challenge. 

So why do I keep going for the quick fix? The overnight results? Why do I even read these articles? 

I am the type who will go so hard in the gym. I love to sweat, and work hard, so much so that I'll compete with myself and others. The hardest part for me is nutrition. The gym is an hour a day, (alright, maybe half an hour. Well, a few days a week. Okay, at least once) but food is ALL day EVERY day. And it's the most important part! These "quick fix" articles show a 3-minute arm circle workout and claim that they will give me the "bikini body I've always wanted." IT'S NOT ENOUGH, my friends. I know, because I've tried. Somehow my abs look the same even if I follow the Kale Smoothie diet for three days (I think the box of Oreos may have something to do with it). 

So why the title, you ask? Well, it was a ploy to get you to read this article.

... Did it work? 

What is a gunt, anyway? Well, urban dictionary will tell you (see also: fupa), but here is my highly educated response: it's the space between your belly button and your lady parts. It's the place that all dresses (tight or loose) love to grab on to. The spot that seems impossible to get rid of. It's the spot our kids like to touch and ask us if there's a baby in there. The sole reason shape wear was invented. The spot that tells us we've had too much Halloween candy. The spot that loves to come out and play if ever we dare bend over. 

So, how does one lose a gunt in 10 days? Sorry, friends. We don't.

That sucker isn't going away in just over a week. But with proper nutrition, strength and interval training, and a hefty source of willpower, we can get closer to a flat stomach. It might take weeks. It might take months. It might take a year. But we are too smart to keep believing the gimmicky "dietainment" stories that wreak havoc on our self-esteem. We've learned, through all of the fad diets and fad exercise plans, that there is no quick fix. It always comes down to what you put in your body, and how you push your body to be strong. 

And hey, if all else fails, there's always Spanx. 

(Endnote: when I pitched the idea for this article to editor Val, she asked me, "What is a gunt?" This made me laugh, then become infuriated. A woman who doesn't know what a gunt is? A mother of 4 who's never had a little pooch down by her va-jay-jay? It's just not fair. I love you, Val, but I may have to unfriend you on Facebook.) 

#GORGOgirl: TracI Melgar

The Struggle is Part of the Adventure

Honored, humbled, excited, panicked.  Those are emotions connected with adventure. The adventure of sharing. The adventure of attending Camp Gorgo last year alone at 57.  The adventure to learn to be a better small business owner.

March 19, 2020: my 58th birthday
Struggling with the transition to online fitness training with my demographic as the vast majority are in the “high risk" category for no reason other than age. They are also not, for the majority, technologically versed or familiar.  Truthfully, neither am I. While I’ve dabbled, nothing has gone as expected. I over think, over plan and find myself exhausted trying to learn lighting, the view of streaming, and anticipating uncontrollable unexpected factors that present daily. What an adventure!

Let’s add that even though I am incredibly blessed and grateful to have my 9-year-old granddaughter flattening the curve with me, (her mom is single and a police officer) I have also put on the “at home, online teacher” hat.

Teaching has always been a passion regardless of the subject. Whether it was my years of traditional education by grade, Survival Spanish, ESL, Fitness, or how to help save Monarch butterflies, that is not the struggle. That’s the adventure that calls to me. This online, relying on technology, waiting for responses to email, receipt of lessons to accomplish our goals, that’s the challenge.

I have three amazing grown children. Two live about an hour away and the other resides in DC. Facing this birthday in a bit of a pity party as my husband is at work (essential workforce keeping UPS Aircraft safely in the air), I have to put in three hours of continued streaming with my fit groups, make sure my granddaughter gets her online lessons accomplished, and struggle with the idea of driving the hour to meet up with my three children. Yes my three children! An unexpected death of a close prominent friend has driven my oldest son to make a trip to Kentucky and it happened to coincide with my birthday. It will, if I choose to go, be the first birthday with all my children together in five years.

I am anxious, nervous, stressed. I am trying to be responsible but the Mother’s heart within wants desperately to be with her children on her birthday. My daughter calls needing to shift our gathering time a little earlier due to an unexpected mandatory meeting at the precinct. No more time to think. If I am going to go I have to just do it. Slightly exhausted and anxious upon arrival, I have  a myriad of emotions and thoughts running through my brain. I look old, I feel old, medical issues including debilitating chronic migraines have taken their toll on my weight and my energy. Why does it take a funeral to get my son home? Is my daughter safe or exposed as an officer posted at the official testing hospital for this virus. Am I endangering myself or my granddaughter?

 I get up to my son's room at the downtown hotel at which he is staying.  We knock, no answer. my stomach tightens. My phone rings. I hear my son say, “Hey mom where are you?”. I repeat the same as I am worrying how we will all be safely and comfortably in a hotel room. He tells me he is in the Lobby and to come back down. I am now worried my children are not taking this pandemic seriously. Once I return to the lobby, my son greets me with “Hi beautiful, Happy Birthday!” He leads me into an empty dining hall he has reserved for the afternoon with private meal and drink service.  Every negative thought and emotion from stress melts and I spend five glorious hours with my three children and granddaughter seated around a banquet table laughing, talking, eating, and drinking. I am thoroughly enjoying the adventure of my 58th birthday amidst the Corona Virus Pandemic!  I stepped out of fear, into the unknown and uncomfortable, to enjoy the adventure.

Adventure including struggle brought me to Camp Gorgo last year by myself. As a small fitness business owner I wanted to learn to be better at what I feel led to do. I wanted to learn that specifically from Women and certainly women in the business. A friend connected me with the Gorgo online group. I decided to dive in and commit to camp, as it was basically in my own backyard after all.

From last minute strangers welcoming me to be their roomies and having the exact same dress for formal night, to meeting one of the most outgoing friendly newbies at the Meet and Greet, embracing it “All In"  and accidentally getting into a car of the most hilarious Gorgo girls ever! (clown car travel at its finest!), one of two mermaids and yes again same dress different color at the formal.  

Absorbing, learning, experiencing and connecting with the strengths of so many incredibly amazing women.
Wow what an adventure!

Was I nervous and uncomfortable at moments? Yes, but every woman I had any amount of connection with erased them. The adventure made the struggle worth it. In the pressures and stresses of life, we might get so discouraged, and in our head, that we miss it. It is not about the struggle. It is about finding, owning, and finally beginning to understand our own story, struggles included. This in truth is our adventure. I will forever be grateful for the uncomfortable struggles that brought me to the blessed adventure of a Gorgo Girl.

Step out. Experience the uncomfortable and the amazing; the adventure. Just maintain a  safe social distance and flatten the curve till this adventure passes.

"Attitude is the difference between an Adventure and an ordeal"
- Bob Goff-Live in Grace Walk in Love

#GORGOgirl: Shannon Dalton

WE LOVE FEATURING OUR EVERYDAY GORGO GIRLS THAT ARE INSPIRING US TO CRUSH LIFE AND A BALANCED APPROACH TO FITNESS.

MEET SHANNON DALTON.

Tell us about yourself!

I am a Career Skills Program Installation Administrator – Fort Knox. My husband, Genrel, and I have 2 four-legged fur babies and live in Elizabethtown, Kentucky. I just turned 43 in April! We recently opened our own supplement shop, D’s Muscle Shop.

Tell us about your fitness life!

Since I was 18 years old, I had the dream to compete in bodybuilding. When diagnosed with Crohn’s Disease and rectal cancer at age 20, I thought that dream would never be a reality. For many years, I let the Crohn’s Disease define my way of life. About 5 years ago, I decided to change my life and not let the disease define my life; I was prepared to do whatever it took to gain my confidence back.

My main fitness goal at first was to put on good healthy weight, as I was very skinny and underweight. My goal was to go from 100lbs to 125lbs. Once I achieved that, I decided to make a new goal, which was to compete in a bodybuilding competition in the women’s figure class.

DO YOU HAVE ANY GOALS YOU’RE WORKING TOWARD?

I would like to concentrate more on helping others with their fitness goals. I recently developed a love for Yoga and became an instructor. I want to continue raising awareness about Crohn’s Disease. In terms of my own fitness goal, I hope to one day earn my Pro Card in Women’s Figure.

Any struggles?

Like most, I still struggle with self-image. I stay very lean regardless of what I eat and am always told I need to eat more, even though I consume over 3000 calories a day. When someone tells me I need to eat more or makes a comment on how lean I am, it makes me feel like I am too skinny still and need to put more weight.

Favorite Quote that inspires you right now in your life?

“If you keep doing what you are doing, you will keep getting what you are getting. If nothing changes, nothing changes.” This quote has been my favorite quote since college. If there is ever something going on in life that you do not like, you can always look at what you have been doing/or not doing and change to make life better.

Do you have any message you feel called to share about where you are at in your life right now to encourage other GORGO GIRLS? 

We all have our battles and we have all overcome so much that we can all inspire others who may think they may not be able to overcome the obstacles they are facing. Regardless of how big or small, it is up to ourselves to change to the person we long to be. Do not let anyone or anything hold you back from accomplishing your goals and dreams.

What do you love most about GORGO community?

What I love most about the GORGO community, is the sense of being a part of a group that is there to pick you up and be there for support.

CAMP GORGO: Thoughts about your experience? What made you want to attend?

Truly enjoyed the experience. Definitely able to connect with some truly amazing women. My favorite part of the weekend was the GORGO Games. For about 3 years, I watched as the GORGO Girls would take over Etown Athletic Club and thought what a great time that would be. I decided to come at the last minute by myself. Not only did I want to break out of my comfort zone, but to witness first hand what this weekend was all about. I truly am glad I made the choice to join in on a great weekend. I also found a new love: YOGA. I am now a yoga instructor. I would love to one day lead one of the sessions during Camp GORGO to help others in their fitness journey.

Habits: Reprogramming Yourself for a Habitually Healthy You

By Angela Hauck

Model: Natalie Davis

We can be habitually happy; habitually driven; and habitually supportive.

Just as easily we can be habitually judgmental; habitually late; and habitually lazy.

The body enjoys familiarity and routine. Take for example the route that you always take to get to work. Unless there is construction, we often stick to the same path every day.

The brain is no different. It likes to take the same route and altering the route or re-paving the road is not an easy task.

Moreover, although we are all well aware that our current health and body composition is a direct reflection of our everyday habits, changing those habits is not easy.

In hindsight, I can identify all of the habits that contributed to the person I used to be.

In college, I would get a massive slice of cheese pizza every day for lunch and lather it in a disgustingly thick layer of parmesan cheese.  

A bottle of pop would wash it down and I would often add a chocolate bar for dessert.

Every evening was filled with a few hours of television and online battles of tetris.

A few nights a week, I would engage in excessive binge drinking. Not long after was brutal hangovers and puking in the hallway garbage cans at school.

While living in British Columbia, I would consume Chicken Nuggets, french fries and a Coke from McDonalds and then go to Dairy Queen for a blizzard treat.

Every evening was filled with a long nap and a few unproductive hours on my computer.

Every weekend, booze took priority and Sundays were always a complete write-off.

I only bought fast-food or food that was on sale. I scarfed down meals manically and mindlessly.  

Water and vegetables were pretty much non-existent and it’s no surprise that as a result, I became unhealthy, overweight, unmotivated and lazy.

That very well could have been what I became forever. I could have stayed habitually overweight. Habitually lazy. Habitually fat.

In turn, I could have taught my kids unhealthy choices, habits and behaviours. And, they too could have come habitually overweight. Habitually lazy. Habitually fat.

Or not. . .

Although automatic in nature, habits are a choice, they can be temporary and they have the ability to change.

Take for example what is the first thing you do when you wake up in the morning?

What’s typically on the table for breakfast?

How do you decide what’s for dinner?

How do you deal with stressors in your life?

What habits are holding you back physically and mentally?

And then consider the effect your habits are having on those that are around you.

One of the coolest capabilities we have as human beings is the ability to influence other people, especially the people that we love.  

By demonstrating healthy habits, we can enrich and inspire our family members to better health. We have the power to shape a solid foundation and a solid future for our children.  

By getting them involved in healthy living at a young age, we can help prepare them for a future of maintaining a healthy weight and a future of avoiding health problems related to excess body fat.

I’ve put together my top 8 healthy nutrition habits that you can apply in your household.

1) Be a good role model, especially when you’re tired, stressed or busy.

It’s very easy to grab “junk” food when life gets challenging.  

It’s important to remember who is watching. Is this a habit that you would want your children to emulate?

2) Read labels – not to learn how many calories are in the item, but to find out the ingredients.

Teach your children (when they are old enough) how to identify hidden sugars. Teach them to make selections that are high in protein and high in fiber.

3) Sit down with your kids to plan out the meals for the week.

Listen to their ideas and work as a team. Perhaps your son wants to have spaghetti and garlic bread for dinner with a chocolate brownie for dessert.  

Come up with ways to include a vegetable and a good protein source into the meal then find a healthy brownie recipe that you can make together.

4) Make up a homemade trail mix full of raw nuts and seeds such as walnuts, pumpkin seeds, almonds and chia seeds and keep it on hand for a quick snack.  

Packed with omega-3 fats, having these on hand can help with cognitive development and the prevention of many chronic diseases.

5) Mix flavoured yogurt with plain yogurt to cut back on the sugar.

This also works with chocolate milk and juices. You can dilute with milk or water.

6) Let your children choose their favourite fruits and vegetables.  

When you are in the produce aisle, show them the many colourful options and explain why fruits and vegetables are important.  

When you get home, chop, prepare and organize them so that they are easily accessible.  

Involve them in the process – even young children can do things like tear up lettuce for salad and put lids on Tupperware containers.

7) Serve appropriate portions.

Teach your children what it feels like to eat until they are 80% full. Let kids stop when they are no longer hungry instead of when the plate is clean.

8) Take your family’s favourite meals and find a way to do them over!

Wonder Woman Fitness: Kiowana Phillips

By Jill Farr

Soldier, author, certified personal trainer, PhD student, wife, mom…Kiowana Phillips isn’t kidding when she refers to herself as a “Jane of All Trades”, but the usual follow up of “Master of None” doesn’t apply here—she attains goals, in addition to setting them.

“I love challenging myself,” Kiowana says. “There are many women that I look up to but none that do everything that I do. We are all unique. I love helping others and what makes me unique is that I have the motivation, support and drive to push people to reach their goals. Whether they want to maintain, lose weight, or just challenge themselves, I'm there every step of the way.”

As the wonder woman behind Wonder Woman Fitness, Kiowana brings her special brand of enthusiasm to her clients. A Beachbody Coach and certified personal trainer, she also has personal experience with what it’s like to be at the beginning of a long fitness journey.

“I've faced many challenges on my journey from gaining weight and not being able to lose it after giving birth to my now 2 year old, to not liking what I see in the mirror,” Kiowana says.

Although she believes in nutrition and a good program for fitness, Kiowana also credits drive with getting her where she is today, fitness-wise.

“I've always been a competitive person in spirit being in the Army but fitness is my passion,” Kiowana says. “I get a rush from pushing myself.”

Turning challenges into opportunities has meant more than making a business out of fitness, after getting fit, herself; Kiowana’s book, The Boy Who Smiles with His Heart, is a chronicle of the first nine years of her son Khaleb’s life with Moebius Syndrome, a condition that includes facial paralysis. (You can follow the book’s Facebook page to find out more about raising awareness of Moebius Syndrome.

In addition to strength training, Kiowana is an avid runner (20-40 miles a week, and about five races a month, ranging from 5ks to half marathons), and a competitive student of Brazilian Jiu Jitsu, which she says comes in a close second to running as her favorite fitness pastime.

“There’s something about stepping on the mat with someone and knowing that both of you want to win,” Kiowana says. “It's all about who wants it more.”

Kiowana may have been blessed with an extra helping of drive, but she insists that the pursuit of fitness is a natural confidence enhancer, and that getting moving, physically, can have enormous effect on your mental wellbeing.

“Fitness plays a huge role in confidence,” Kiowana says. “When you feel better, you look better, you move better, you love better, you're better altogether. When you work out you're doing something for YOURSELF. That's YOUR time. Your time to yourself to work on you.”

For the women who wonder if they too can become Wonder Women, Kiowana’s response is a resounding yes.

“My advice to women who need encouragement would be to always think RESILIENCY,” Kiowana says. “Have the courage to keep pushing forward. Don't quit. It will hurt, you will be sore but change doesn't happen overnight. Situations are inevitable.”

“Life happens but keep going. Hold your head up and run the day, don't let it run you.”

Jessie Benson Takes Balance to the Next Level with SUP Fitness

By Jill Farr

Shortly after 29 year old FloYo© creator Jessie Benson was introduced to stand up paddle boarding (SUP) she found herself dreaming what many thought was an impossible dream; introducing East Coast inhabitants to SUP yoga.

“Stand up paddle boarding was still brand new, almost non-existent on the East Coast,” says Benson. “I had a vision for FloYo© but when I told people about the workout and the experience on the water people in my community thought I was crazy.”

“There were a lot of challenges to overcome--a very short SUP season, a perception of polluted waters that were unsafe to be on, to name a few—but I knew that once I got people on the boards they would fall in love with the SUP fitness experience. I just had to figure out a way to get them to take that first step and get on board.”

Benson’s love for fitness started early, and was encouraged in her home.

“I fell in love with fitness when I was in high school,” she says. “I was a bit overweight in middle school, but always played sports and was active. My parents went to the gym religiously and always instilled the importance of fitness.”

Before discovering SUP, Benson had another activity ignite her fitness fire; spinning.

“When I discovered spinning as a sophomore in high school, I fell in love,” she says. “I started to lose a bit of weight and gained so much confidence. I loved the rush I felt after a spin class. I felt as though I could take on the world, I could do anything I set my mind to.”

Benson wasn’t simply content to spin as a student; her excitement led her to want to share her passion with others as a teacher.

“As a freshman in college, I got certified as a spin instructor. I taught spin and other group fitness classes all through college and continued after I got a corporate job right after graduation.”

The business world may have beckoned right out of college, but Benson’s heart was solidly in the fitness world, and her characteristic drive and belief in pursuing what fulfills you led her to look for a path to change.

“I knew that fitness was my passion,” Benson says. “I felt so fulfilled when in the gym inspiring others to live up to their fullest potential. I dreamt of how I could make fitness my career and then when I discovered SUP, I knew I had found the answer.”

“It was a bit of a journey creating FloYo© and figuring out how the brand would develop but now I am able to travel the world doing what I love- introducing people to SUP yoga. It truly is my dream job and I couldn't imagine doing anything else!”

Now an ASI (Academy of Surfing Instructors) SUP Yoga trainer, Benson leads ASI trainings in addition to FloYo© trainings all around the world.

Benson not only has a penchant for taking the initiative and learning how to teach others when she finds something that speaks to her, she realizes the importance of gratitude as well, towards the mentors that have helped her shape her fitness future.

“I still keep in touch with my very first spin instructor,” Benson says. “I give her a lot of credit for where I am today. She ignited my passion and inspired me to follow fitness as a career!”

Inspiring a similar type of excitement in others and sharing the great lessons she learns from SUP is the icing on the cake for Benson; the true accomplishment is teaching women to overcome the biggest obstacle in pursuing that passion…fear.

Holding challenging yoga poses is a daunting enough task for many when standing on solid ground, but taking it to the water—while balancing on a board—is not only a significant physical hurdle, but a great metaphor for other areas of life.

As one of the pioneers of SUP fitness on the East Coast, Benson credits the fueling of her passion and drive to bring the pastime to others with the feeling that being on the water gave her.

“I loved the feeling of freedom I discovered while on a paddleboard in the middle of the water with nothing holding me back,” Benson says. “That passion is what made others want to come out and experience FloYo© for themselves.”

“I encourage strength in women in each and every FloYo© class- showing women what is possible. Women often come to class very skeptical, fearful of falling in the water, nervous that they will not be able to stand up and do yoga poses on the board. I have created an experience on a paddle board that encourages women to drop their fears, to get free and to have fun.”

“FloYo© helps women find freedom, and finding freedom is finding possibility. Once my students take that leap and sign up for a class they commit to surrendering their fear and finding their strength.”

Even if you don’t have the chance to get on a paddle board and try out your Warrior pose, Benson believes the essence of her program comes down to something any of us can do…test our limits.

“My biggest piece of advice for women is to step out of their comfort zone,” says Benson. “If they are always doing the same fitness routine- running on the treadmill or always taking the same yoga class- I encourage them to try something new.”

“Trying something that makes them feel slightly uncomfortable, something out of their realm of normal gives them the confidence they need to face any challenge in life head on. My favorite part of my job is seeing the joy and sense of accomplishment on women’s faces after a class--they come in thinking they will never be able to stand on a board and leave feeling like they could take over the world.”

“Fitness helps women find that sense of empowerment, and that’s what FloYo is what it is all about!”

(Visit www.FloYoFit.com and follow FloYoFit on Facebook, Instagram and Twitter to learn more.)

Mind of an Athlete

By Priscilla Tallman

I’m in the middle of a battle between my mind and my body.

I’ve struggled in this department before maybe in a more traditional sense where the mind is the one I’m trying to overcome. In the past it may have been finding every excuse to stay under the warm covers instead of waking up to hit the gym, or perhaps letting the rowing machine spin out the last several seconds instead of getting in a couple of last pulls.

Situations like these are things I might consider part of my “mental game,” areas where my mind wants to quit and, therefore, so does my body.

That battle is all too common, but this current conflict is different. This time, it’s my mind that won’t let me off the hook. My body is saying “not today” but my mind is saying “get up, let’s do this.” Now, I’m not necessarily complaining, the mind is a powerful thing and, so, this works mostly to my benefit. But when I signed up for the CrossFit Open three months after tearing my meniscus and only two weeks after being cleared to full-range squat, even my own body was like “you have got to be kidding me.”

My brain? It’s all “aw, come on. You can scale it.”

It’s less mind over matter and just a full dose of only the mind matters. And it’s an interesting time for me because as my body feels less and less capable, my mind is calling in the big guns to keep me moving regardless of the excuses my body is trying to feed me, and believe me, I’ve got a few.

Honestly, I blame it on years and years of playing sports and I call it “the mind of an athlete.”

Starting in elementary school, I played competitive sports through high school, college and beyond. I learned some valuable lessons and developed character traits that are often only found in athletes, like mental fortitude, the ability to push physically when everyone else has given up, the persistence it takes to master a skill or movement and many other valuable life skills that have carried me through more than one season (literally and figuratively).

But as I grew up and lived through the ups and downs of my journey, my athlete brain was also doing some undercover work. It was developing neural pathways and creating mental memories I could cash in on down the road and all through my life. It’s these habits and memories, I believe, that won’t let me off the hook in my current season.

See, while my body may not be fully capable of doing the things I want it to do, my brain has been forming habits all my life. Teaching me that not every workout or training session is backed by my 100% undying motivation, not every practice or lifting session is enjoyable, nor do they always produce the desired results I am hoping for and despite these things my brain still tells me to show up and do the work.

What I love best is that when my brain is in charge, my body doesn’t really have a choice. So, I can continue through life (and the aging process) walking around with a list of things that are broken or failing and I can keep that list in my pocket as a reminder of what I can’t do or what I’ve lost…

…Or…

Or I can glance over at the list and say, “Wow. I enjoyed those things to their fullest and now look at all the new things I can try, play, lift and do. Look how much I have left!”

Look how much I have left.

That’s a much better approach to life, to fitness, to relationships or any other thing I hope to accomplish with my time here on earth than the alternative of giving into my excuses.

For now, I’ll thank my many years as an athlete. I’ll thank my brain for developing AND remembering the neural pathways that tell me to move my body because it’s better for me in the long run than focusing on what I can’t do. I’ll thank my brain for the ability to recognize and differentiate between soreness (keep moving), exhaustion (restore and recover) and pain (rehab).

And though I have the body and athletic prowess of a giraffe, I’ll be thankful I have the mind of an athlete.

Crispy Kale Chips Recipe

Makes 2-3 servings

Ingredients

1 bunch of kale, washed and dried
1 tablespoon olive oil
pink salt

Directions

Preheat the oven to 300 degrees Fahrenheit. Wash kale and thoroughly dry (you can pat dry with paper towels if you don’t have a salad spinner).

Remove the ribs and tear the kale into 2-inch pieces.

Lay the pieces on a baking sheet and drizzle olive oil over them.

Use your fingers to rub the oil in and evenly distribute.

Bake for 18-20 minutes, turning them halfway through.

110 calories; 5g fat; 16 g carbohydrates; 5 g protein; 6 g fiber

#GORGOgirl: Zina Breeding

We love featuring our everyday GORGOgirls that are inspiring us to crush life and a balanced approach to fitness.

Meet Zina Breeding.

Tell us about yourself!

I retired from Department of Army Civil Service in June 2016 after 37 years at the age of 55. I worked as a warehouse work leader/forklift operator for the majority of those years. Blue collar work in warehouses doing shipping and receiving, operating a forklift, driving a 4 ton box truck (think large Lowes delivery truck), loading/unloading semis. Physical work. Now I babysit my two year old grandson 3 days a week and help out my mother, mother-in-law and 100 year old grandmother-in-law with running errands, driving them to appointments and whatever else they need help with. It keeps me busy!

I got married when I was 20 and have two children. Elizabeth is 34 and the mother of my adorable grandson Silas and my son Alex is 31. I got divorced after 29 years of marriage at the age of 49. My children blamed me for the divorce and pretty much had nothing to do with me for two years...divorce is hard on your kids no matter what age. But sometimes you have to do what is needed for you...for once in your life. I got remarried in 2013 to Keith and there is never a day that goes by that I don't know that I am loved and most of all appreciated.

Tell us about your fitness life!

I have worked out off and on for years. I've attended group fitness classes, did a stint of running and been a member of the gym that is home to Camp Gorgo (I was there when Val and Christie worked there when they were stationed at Fort Knox). When I was doing the group fitness classes (probably 2006/2007) I loved the Les Mills Body Pump classes and got great results from them. I started my latest fitness journey in November of 2018. I have a workout area in my basement now and workout from home. I would love to go back to the gym but for now this is what works for me. I love lifting weights and my body seems to respond pretty quickly to that type of workout. I've been following Val, Christie and Dani for several years and have been doing their Facebook challenges. I enjoy using weights and seeing the changes in my body...I love how it makes my arms and shoulders look. I also try to get in a couple of days of cardio using the elliptical although some days chasing after a two year old suffices!

Any hobbies or things you enjoy doing?

My husband and I are avid golfers. I had never picked up a golf club until I met my husband so I started very late (age 49) but I absolutely love it. It's something we enjoy doing together and I learn something new every time I play. We enjoy traveling and playing in couples scrambles. I also have a group of ladies that play and we enjoy traveling to different golf courses and playing in tournaments.

DO YOU HAVE ANY GOALS YOU’RE WORKING TOWARD?

My goals are pretty simple...be healthy, happy, physically active, stronger and maintain a healthy weight. I want to be proud of how I look and feel at age 60. I want to be ok with aging because I don't like the alternative.

Any struggles?

I struggle with feelings of guilt. My husband suffers from spinal stenosis and his physical activity is limited. I feel guilty spending time away from him doing things that he can no longer physically do. In 2016 my Dad spent 22 days in the hospital. My Mom and I took turns staying with him day and night. He came home from the hospital and three hours later my mother suffered a stroke. The decision to put him in Hospice care was made while I was at work that day without my knowledge and I was upset. We talked and while I was hugging her and telling her I loved her she had the stroke. In my mind, I had caused her to have a stroke because she was upset that I was upset. Daddy ended up back in the hospital after only being home 3 days and my Mom ended up in the rehabilitation center across the street. I ran back and forth between them until Daddy died 9 days later. My heart was broken and I was mentally and physically exhausted. And I felt guilty because I hadn't kept him alive long enough for them to be together again. My mother's stroke and my Dad's death were neither one my fault but you couldn't convince me of that. It's been almost 4 years and I'm still struggling to even write this. I feel guilty about spending time on my self, doing what I want to do, when there's so much I could be doing for the others I help take care of. I worry too much about what others think instead of doing what makes me happy. I struggle with depression at times and exercise has always helped me to keep that under control. Sometimes I'm my own worst enemy so I am working on granting myself more grace and focusing more on what makes my heart happy.

WHAT DO YOU LOVE MOST ABOUT THE GORGO COMMUNITY?

The GORGO community has given me the opportunity to make new friends and to learn that I'm not alone in my feelings and struggles.

I worked for 37 years in a male-oriented job so I don't have a lot of female friends. I love that the women are strong and encouraging instead of tearing each other down. If you're struggling, they are there to pick you up, dust you off and help you to get back on your way.

CAMP GORGO: Thoughts about your experience? Fav part? What made you want to attend?

In 2018, I began my journey to lose some weight and to start working out again. When they advertised the dates for Camp GORGO 2019, I noticed that my 59th birthday would fall on that Saturday. I live in Elizabethtown where the camp is held,

I'd lost 35 pounds, was working out again and it was my birthday...how could I not go?! So I signed up and attended the camp. I didn't know anyone. I knew I was not going to be in as good of shape as most and probably older that anyone else that was there but I stepped out of my box and went. Not going to lie, it was intimidating to walk into a room full of women. But that passed quickly. There were women there of all shapes, sizes, ages and athletic abilities. And they were all smiling and friendly and helpful. During the breakout sessions, I learned that these young women were struggling with the same things I struggled with at their age: self doubt, feelings of not being enough, trying to balance career/motherhood/being a wife, trying to look a certain way, stress, depression.

I don't know why I was surprised...I still suffer from some of the same things even at 59. It was very eye-opening to hear what had led all of us here. The Saturday morning games were a blast (I know they were for fun but there was some pretty fierce competition going on!) and it was fun to see everyone dressed up in their costumes. The afternoon sessions at the gym were very informative and a chance to try something new or learn how to improve what you were already doing. And again, it was great to see everyone encouraging and helping each other. And getting to dress up on Saturday night and spend a night with your new friends was awesome! I can't wait to go back this year!

Do you have any message you feel called to share about where you are at in your life right now to encourage other GORGO GIRLS?

Life is short. The older you get, the better you understand that. It's sad that we spend so much of our lives stressing over things that in the grand scheme of things don't matter. Even though it's hard, take time to care for yourself.

Do what makes you happy and spend your time with the ones that make your heart full.

#GORGOgirl: Amy Day

We love featuring our everyday GORGOgirls that are inspiring us to crush life and a balanced approach to fitness.

Meet Amy Day.

Tell us about yourself!

I have been a registered nurse for 22 years. I started my nursing career very young. I graduated from nursing school at age 20.  I have worked in different areas of nursing including Med-Surg, Family Practice, worked for a bariatric surgeon-which is very ironic as I write this, spent 15 years in the peri-operative department, and just recently (in Oct 2019) took a huge leap of faith and stepped away from bedside nursing and am currently working in the IT department of the University of Kentucky as an Electronic Health Record Curriculum Designer for the Anesthesia application. I now use my years of nursing experience to help develop a training curriculum and train nurses and operating room staff to use our new electronic health record system. I am also a Group Fitness Instructor at Amy Evert Fitness. I teach classes 4-5 days a week. If you would have told me 2 years ago that I would be teaching fitness class I would have laughed at you.  ME? NO WAY! It has turned into a true passion.  

I am a single mother, divorced for the last 10 years.  I have an amazing 15-year-old daughter, Emily. Emily is active in chorus, drama, piano, archery, holds a part-time job on the weekends and puts 100% into her school work. Needless to say, she keeps me very busy. My daughter has been a blessing to me in so many ways. She is more supportive of my new lifestyle than anyone else in my life. She is always patient and understanding when I am not home and teaching group fitness classes in the evening. She is always willing to eat healthy meals with me and actually enjoys most of them. My divorce left me very scarred emotionally.  It affected my self esteem in ways I wasn't prepared for. There were many times I didn't feel worthy of loving myself, so I threw all I had into taking care of others and neglecting the most important person-MYSELF.  

Tell us about your fitness life.

I was fairly active as a teenager. I played softball in the summers and loved it. At the age of 16, I got my first job at McDonald's.  I quickly started gaining weight from eating meals there everyday that I worked. I got married at the age of 24. I was overweight but always told myself I was going to lose weight and start living a healthier lifestyle. But we all know how that works, we plan to start tomorrow and tomorrow comes and goes quickly. As the years went on, I gained and lost weight but never sustained the weight loss. After my divorce, my weight ballooned to 265 pounds. I was absolutely miserable with myself. My joints hurt, I had reflux, high blood pressure, was exhausted all the time and this of course affected my self esteem. My mother passed away suddenly in 2018. This was a real wake up call for me. I realized that if something happened to me, that would leave my daughter without a mother to care for her. 

So in March of 2018, I began my weight loss journey. I started with Weight Watchers and lost 40 pounds. Then, a friend of mine who was also working towards losing weight, invited me to workout with her at Amy Evert Fitness (Amy Evert is also a Gorgo girl). I was terrified. We went to a Tabata class that first day. I struggled, but made it thru the class. I was so mad at myself that I had to struggle that hard during class. I made up my mind that day that I was going to come back and get stronger each day. I have been working with Amy Evert ever since then and have lost over 100 pounds. I am off all my medications, down from a size 20 to a size 8. Stronger than I ever thought I could be. Through Amy Evert’s encouragement, actually became a group fitness instructor and I teach classes at her studio.  Who would have ever imagined this is where I would be today!  

What is your preferred style of training?

I prefer strength training over cardio. I do believe cardio is extremely important for our cardio vascular health and I have to force myself to do it a couple times a week. Gaining the physical strength I have over the last year from strength training has given me a sense of empowerment and confidence that I never thought I would find in myself. I enjoy setting new goals and working towards meeting them. I really enjoy the group fitness classes at Amy Evert Fitness. I have made many friends and learned so much from everyone there. Group fitness seemed so intimidating to me in the beginning. I was worried I would be judged or made fun of. But it is the completed opposite. We have formed bonds with each other that are like no other.  We are always supporting and uplifting and encouraging each other.  

Any hobbies or things you enjoy doing?

I like to make all sorts of crafts and bake and sell cakes on the side. I enjoy walking my dogs and working in the yard in the summer. My daughter and I enjoy going to musicals and plays when we get the chance.  

Do you have any goals you’re working toward?

My goals for this year are to continue on my weight loss journey. (Does it really ever end?) 
I want to continue to learn more about proper nutrition and obtain more nutrition certifications and possibly work towards completing my Personal Trainer Certification and help to inspire and to teach others.  

Any struggles?

My biggest struggle in life is putting myself first. I don't always manage my time so that my needs are met. I am learning though that if I don't put myself first, no one else will.   

Fav Quote that inspires you right now in your life? Why?

"Stop being afraid of what could go wrong, and start getting excited about what could go right"-Tony Robbins

Fear keeps us from doing so many things in life. We are always afraid of failure, and we let that stand in the way of possible successes. Think of how amazing life would be if we tried new things and succeeded more often. I let fear hold me back for many years in different aspects of my life. I am not afraid to try new things now. I have learned there are no failures in life, just lessons learned. 

Do you have any message you feel called to share about where you are at in your life right now to encourage other GORGO GIRLS?

You ARE worth it.  Whatever "it" is.  You don't have to be perfect, just willing to learn from your past experiences and make positive changes based those experiences. Always make time for yourself and what is important to you.  

What do you love most about the GORGO community?

I loved how empowering the Gorgo community is. You feel loved, supported, and encouraged from everyone you meet.  There are few things in life that can bring people together on this type of level.  

CAMP GORGO: Thoughts about your experience?

Last year was my first year at Camp Gorgo. My trainer Amy Evert invited myself and other ladies she trains. I was extremely nervous. I was worried I wouldn't fit in, wouldn't be as physically fit as others, and that I would be too nervous to enjoy camp. We had an amazing weekend learning about each other as well as ourselves. I loved all the different classes, especially Strong Woman class where I got to pull a truck!  Hearing everyone's personal story and connecting with them on those personal levels made me realize we are all the same, just in different times in our journey of life.  

Puttin on the Glitz...A fitness Competition Experience

By Michelle Carlson

If you have ever competed on the fitness stage, then you know that awesome feeling when your Cinderella shoes, flashy jewelry and teeny tiny bikini full of sparkles lands in your lap ...That feeling of "Holy crap, this just got real!". For me, it was a little bit different.

As a younger me, I loved painting my nails and fixing my hair. Being a child of the 80's, I spent my fair share of time bathroom bound trying to match my eye shadow and lip gloss while also trying to achieve maximum height on my bangs. Into my 30's I noticed my focus was more inner me and less lip gloss me (and thank goodness the bangs were gone). Let me introduce the me I deal with on a daily basis: I am 37 and a mother of 2 teens. I run 2 businesses, see clients, develop nutrition and training programs and offer counseling. I workout as a necessity and I am NOT the girl in the gym who always matches and looks cute. Honestly, I find when I don't look too cute people tend to avoid me altogether, which rocks in my book. 

This is the same me that decided to pursue my dream of Figure competitions. It's also the same me who loved the workouts, but truly hated every second of posing practice. Over a few months I had to take off the boy shorts and slip into some extremely sparkly big girl panties...and it was a struggle. My first meeting with my suit maker left her feeling a bit, shall we say, unenthusiastic. She came through and made me a minimal suit as I asked, BUT she also added a little extra sparkle at no extra charge! I think she felt a bit sorry for how I had low-maintentanced myself to hardly any maintenance at all. 

With some prodding from Coach Val, support from my posing coach closer to home and the constant chats with my suit maker, I became a bit more open to the whole butterfly from caterpillar conundrum I had chosen to place myself. I made myself a playlist and practiced posing every day. I watched some of the bikini girls walk to get a feel for how to carry myself on and off stage. You see, I chose Figure thinking it wouldn't be that big of a deal. I was regrettably wrong, but what I learned from the process is invaluable. 

Here are a few tips to bring sexy to the stage...all in the best of taste, and while not losing yourself:

1. Draw inspiration from others BUT do not compare yourself to others. You are your very own unique brand of beauty. Nobody can dictate your own profound beauty, so embrace it.

2. Be grateful for what your body is accomplishing each day. Contest prep is HARD people! At times we can feel robotic and run down, but you are doing things only a small percentage of people can do. So celebrate a little.

3. Practice. Practice. Practice. Yes, you'll feel vain striking poses in the dressing room at the mall, but you are on a mission. The walks, poses, smiles and even the suit will look more naturally you when you spent ample amounts of time practicing. 

4. Get a support system. You need people you can call on when you're just not feeling it. That can come from a great coach (thanks Val!) or a best friend. Don't be shy about asking for a little help.

5. If you can, book your makeup professionally for the show and consult with the artist beforehand. My makeup artist knew 2 things: I wanted my family to recognize me AND I was really nervous. She did a fabulous job including me in the process and even came backstage for touch ups. 

The final thing is this....You have worked harder than most people dare. You have given up a lot to be here. So, glue that suit to your tush, spray down with some cooking spray, give it your biggest smile and remember that YOU are inspiring people as you saunter across that stage. So walk for more than yourself. ME? I walked for my daughter, so she could see what happens when you stay the course with your goals. Hold your head high, dig for the inner confidence, and shine like the rock star you know you are honey.

Perseverance and Passion: Khristie Gass

by Jill Hardy

Instagram: KHRISTIEGASS

By the time Khristie Gass was 18 years old, she had lost both of her parents to cancer.

Although devastating and traumatic, their loss didn’t derail Khristie’s life, or embitter her. Instead, it galvanized her in her determination to follow her dreams and throw herself into achieving goals that would empower her to help others. Because, as she says, we have no guarantees.

“You never know,” Khristie says. “My parents were young, in their forties. I want to do all I can, live life, every day.”

Her journey included getting certified as a personal trainer and group instructor (AFAA), and eventually led to the opening of her own gym, Physiques, in her hometown of Lafayette, Louisiana…before the age of 25.

“I could have gone another way,” Khristie says. “Losing my parents so young. My brothers and sisters were dispersed—it wasn’t easy, but I wanted to focus on the positive. My parents died in debt, due to their illness; my mom owned 20 acres that was taken, because of that. I think it made me a better person, though, not having things given to me. It took many tries to get financing, to open the gym, and I had to work elsewhere full time the first year.”

Eventually the dream did become a reality, and Khristie says that while running a fitness center has its challenges, the rewards are immense.

“I want to help women be the best they can be,” Khristie says. “There is some negativity that goes along with owning a gym, but hearing women tell me how much it’s helped them is worth it. Your regulars become like your family.”

Khristie’s live-life-to-the-fullest mindset informs her training style and the atmosphere at her gym, and she believes in encouraging women to seize the moment.

“I ask women, ‘What are you waiting for?’”, Khristie says. “That goes for training, and other areas of life, as well. Follow your dreams. You may fall, but you can get back up again.”

Khristie also believes that our biggest inspiration should come when we look in the mirror—not at other women.

“Don’t look at magazine covers,” Khristie says. “Do what you need to do to be healthy and be yourself.”

This positive reinforcement is something Khristie believes should be more common among women.

“Women can be harsh critics—to themselves, and to other women. You never know how women are going to act—with an all-female gym, it can be a concern, but my members are encouraging. To me, and to each other. They feel encouraged by me, and they return that. We need to give each other positive reinforcement.”

“It’s fine for a man to give you that affirmation, but I believe it’s meaningful from our fellow women. We need that from each other.”

Khristie’s enthusiasm about helping women get fit also led to the development of Funkie Fusion, her signature program that’s a combination of muscle conditioning, floor aerobics and dance, set to upbeat 80s and 90s music.

Funkie Fusion has the advantage of being a lot of fun, in addition to providing a heart rate raising, muscle and agility-building workout, but Khristie maintains that the challenge level can be adjusted easily by the participant.

“Typically it’s easy for clients to catch on, and modify it according to their ability,” Khristie says. “My love of floor aerobics and dance led me to develop it.”

Funkie Fusion’s fun potential and results oriented fitness focus has made it a popular offering at nationwide gyms (led by instructors certified under Khristie’s supervision), and Khristie has achieved recognition for her contribution to women’s fitness by being named the Face of ReebokONE for 2014-2015.

Even with all that she’s already accomplished, Khristie continues to push forward and achieve goals—and create new ones—with one overarching intent; to continue helping others.

“I want to inspire women,” Khristie says. “If I inspire even one person, if I help one person achieve their dream, I’ve done what I’m supposed to do, I believe.”

#GORGOgirl: Angie Ecton

We love featuring our everyday GORGOgirls that are inspiring us to crush life and a balanced approach to fitness.

Meet Angie Ecton.

Tell us about yourself!

I have been married to the love of my life, Kent, for almost 31 years. We have three beautiful children and two granddaughters.  Interestingly enough, our kids are 34, 29, and 12 and our grandchildren are 14 and almost 3. I live in Brady, Texas with my husband, youngest son, and our Boston Terror… I mean, Terrier, Rev. (hahaha)

I am a High School Mathematics Teacher. I didn’t earn my mathematics degree until I was in my late 30s-early 40s. Currently, I am in graduate school and will graduate in May with a master’s degree in curriculum and instruction. I will be 54 years old on February 12; “Queen for a week, enjoying birthday afterglow in the following days,” as my mother used to say.

Tell us about your fitness life.

Let me just say that sometimes my fitness life is more like a circus. I am married to a coach (#coachwifelife), have a 6th grader at home (#middleschoolboymom), am very close to my older children and grandchildren (#thefiftiesareawesome), teach full-time (#teacherlife), and am a graduate student (#nevergiveup). Fitness is my “me time,” the thing I do for myself.  I LOVE yoga and hope to increase my practice and become a certified instructor. I also love group classes and I have finally found a gym in my new hometown (we moved to Brady in June 2019). In addition to all this, I will again be training for the Susan G. Komen 3 Day this year. I took last year off and missed it so much!

I have recently begun working out in the mornings. I attend two group classes a week, try to practice yoga at 2-3 times a week and fill in the rest when I can make time.

What are your hobbies?

My favorite things are dates with my husband, family time, hiking, movies, and reading.

Any goals you’re working toward or have in mind for the future?

I want to get that girl back that had a fire in her before my husband and I started chasing coaching in 2016. Moving around a lot has made me yearn to find a home base to stay for a while. Settling in Brady has given me a new vision that starts with finishing graduate school and challenging myself to be physically active and pursue a healthy life for myself and my family.

Any struggles?

When my mother got sick (congestive heart failure) and passed away 14 months later, in October 2015, I saw what could happen if I didn’t start paying attention and taking care of my health. Since then, I have struggled to find a balance between family, work, and taking care of me as we moved from school to school chasing coaching. Even at 53 years old, I am still learning that it is okay and, in fact, better for everyone involved if I pay attention to what both my body and mind need. As the woman of the house, I know that I can’t take care of anyone else if I don’t take care of me first. And yet, I still find at times that I am doing just that. Don’t get me wrong, I have done ever so much better these last few years and I love my family. I’m a work in progress and probably always will be.

Favorite quote that inspires you right now in your life?

“Underestimate me. That’ll be fun.”
My life is, honestly, very chaotic. Yet, I have managed to stay married for over 30 years, raise three amazing children, and will have earned two degrees after the age of 40 by May of this year. My question now is, what’s next? I’m sure someone will challenge me soon…

Do you have any message you feel called to share about where you are at your life right now to encourage other GORGO GIRLS?

If I could share one message, I would say this, don’t quit. Don’t ever quit. When you feel alone, call a friend (queen).  When you struggle, get back up. When you fail, try again. Your only competition is the face you see in the mirror. Get up and show up. Stoke that fire. Be present. Life is real and hard and oh, so worth it!

What do you love most about the GORGO community?

I love all of the QUEENS in my life! Some of them were already there before camp and some of them are new sisters that I met at camp. The best thing is that, no matter what I’ve gone through, there is a woman out there who has had that same experience. They are willing to share and support me and each other if I just learn to ask for help.  I am accepted as I am and encouraged to be myself, flaws and all.

CAMP GORGO: Thoughts about your experience? 

Camp GORGO was one of the most life-changing and exhilarating experiences I have ever had. I cannot wait to go again!  I think my favorite part was just connecting with other strong women. It is an indescribable experience. I wanted to attend because I saw the changes it rendered in my friend, Morgan Green’s life. She invited me and, although I was anxious, I went and I don’t regret it one bit! 

Learning that my vulnerability and flaws are strengths, not weaknesses, has empowered me with the courage to continue my journey in search of health and peace.

Ignited by Camp GORGO, Jessica Rich Spreads her Fire

By Jill Farr

Jessica Rich wasn’t a newcomer to exercise before attending her first Camp GORGO, but her experience there did ignite something that was missing in her pursuit before…connection.

“I have always been active growing up,” Jessica says. “In high school I was on the drill team and thoroughly enjoyed it, but I never thought about my metabolism, fueling my body or my overall health.  I didn’t have to!”

The carefree metabolism of youth dimmed a little when Jessica graduated, however, and so did her enthusiasm about physical activity.

“When I went off to college my focus was school, studying and partying,” Jessica says. “Here and there I would put on some tennis shoes and go for a ‘run’, but my workout mojo pretty much came to a halt.”

“What didn’t come to a halt, however, was my my drive-through frequency,” Jessica admits. “I eventually gained the “Freshman 15” and then some. I went from 120 pounds to 160 pounds quickly.”

Like so many other women, Jessica’s motivation surfaced again when a certain milestone—marriage—made fitting into a certain piece of clothing a priority.

“Soon after college I was set to be married and needed to fit into my wedding dress like every other girl around,” Jessica says. “That got me back to the gym, at least!”

But after achieving that goal, Jessica once again lost sight of fitness for fitness’ sake, and slipped back into patterns of dieting and working out that promised quick results but didn’t strike any chords.

“My weight went up and down,” Jessica says.  “I tried everything that was fast and easy to no avail.  Then there were my two children which was the best thing that could have happened to me, but awful on my body.”

Although she knew exercise was the key, Jessica struggled to find methods that would give her the results she was after on her own.

“Even when I worked out at the gym,” she says, “I had no idea what I was doing.  Just like most people, I dabbled with the equipment, but found myself usually jumping on the treadmill because I knew what to do with it at least.”

“Although you couldn’t tell from the outside (I looked okay), my love of all things food and my lack of knowledge with fitness made for an unhealthy me,” Jessica says.  “I was using the treadmill for an hour and a half at times, found personal trainers, but still never found what worked for me.  I used those things as my crutch and hid behind them like I was doing what was right.  All the while I knew I didn’t feel ‘fit’ and something was missing in that part of my life.”

That something came to light when Jessica made the choice to attend a Camp GORGO event—a weekend of group and small session experiences designed to empower and encourage women at all fitness levels, from beginner to advanced, with nutrition and workout guidance, and above all else…the chance to mingle with other like-minded, strength-seeking women.

The connection that had been missing for so long—the conjunction of movement and nutrition, as well as the human connection and “tribe vibe”—was there, and Jessica’s fitness fire was stoked back to life.

“I was ignited inside about fitness at my first Camp GORGO,” Jessica says. “It was that push I needed to get back into the gym and to learn what I needed to do for myself!  I started some group fitness classes with a great group of people and things just started to fall into place.  I found how important fueling my body was for EVERYTHING, found out how to really push myself and then found my own fitness groove.”

Jessica still loves food, but has found a healthy mindset about what constitutes a treat, and prioritization of fueling activity, and nourishing your body.

“I love to look forward to those meals, keeping a good balance of healthy and treats,” Jessica says.

Connection with fellow fitness seekers was also something that revived Jessica’s outlook on physical fitness, and brought about a relationship that became important not just personally, but professionally, as well.

“When I found this love of fuel and fitness, I also found one of the best friends a girl could ask for,” Jessica says. “We have encouraged each other to do what neither of us thought we could physically, mentally and emotionally.  Fast forward a year and we bought our own gym together with the same vibe that GORGO always presents - positivity and encouragement! We like to say our gym (FwdFit) is "One Size Fits All." That's why we started it, to give people a place to fit in and find their own love for fitness.”

“I stress that it's ok to have goals, but learn to create a goal that is good for YOU. Every BODY is different.  The next person’s journey is different from your own.  Don't try to follow their path to a "T" because it won't get your very far.  Be yourself and just do you.”

When asked what she thinks makes her a “GORGO Girl”, Jessica turned to her business partner for help in answering, and the power of her example is made clear by the answer she was given.

“She says I don’t give myself enough credit in this department and this is an important question to me to answer--she says that I always keep positive.  This was one of the best compliments she could give me since it’s something I feel strongly about.  There are enough women being downgraded by friends, family, the public or themselves.  We need to be positive and focus on that!  We are all so unique, there’s something for each of us to give.  I love to find that something and enjoy it from each person that walks into my life.  I think this is a big part of GORGO’s message and one that I love to spread.”

Although being a wife (to husband Blake) and mother of two active young boys (Wylan and Liam), takes up a lot of Jessica’s time, like so many other moms who have made fitness a focus of their lives, Jessica’s advice to other busy mothers is to not put your health—and the enjoyment you can find in fitness—at the bottom of your to-do list.

“My husband and kids are all active,” Jessica says. “That helps a great deal, but it also makes it hard for me to find time for myself.  For me, the gym is my "me time."  Working out makes me feel good and I can bring home that energy to the people that need it most from me, my family.  I wake up early, before they wake up, so I don't have any excuses. I think that taking time for YOU is important for your entire family.  I've also noticed that this has influenced my kids tremendously and that gives me even more willpower to keep going.  Little eyes are always watching, listening, taking it all in and creating their own little habits.  My kids are finding a love for fitness, learning how to eat healthy and being strong in general, and finding BALANCE.  I think that’s worth every second I have spent in the gym.”

Benefits of Yoga for Strength Training

By Christina Drew, Registered Physiotherapist, Yoga & Pilates Instructor

I was introduced to yoga in 2006, by a client who practiced regularly and consistently. She told me how yoga had transformed her body and mind, reduced her stress, and helped detox her body.

I was initially skeptical because I didn’t identify yoga as an activity I would consider a “workout”. My scepticism most likely arose from the fact that yoga differed greatly from the workouts I was familiar with as an athlete. Let me give you a little insight into my athletic background. I was an elite soccer player, basketball player and frequent gym goer, working out 6-7 times a week. My idea of a “workout” was anything that pushed my limits, it had to be extremely challenging, and leave me soaked with sweat! I finally found my way to a yoga class to appease my client, and wow what an incredible experience it was! I quickly discovered that yoga is very much in alignment with my idea of a great workout. What surprised me the most was all of the benefits I gained through yoga practice that left me saying, “I wish I started doing yoga a long time ago!”

Here are some of the many benefits of yoga for athletes and gym goers alike:

1. Breath:

Breath is a major component of yoga. The most common type of breath is Ujjayi breathing, usually translated as “victorious” breath. Ujjayi breath is performed by constricting your throat as you inhale and exhale through your nose, keeping the lengths of inhalations and exhalations equal. This breath helps focus on the task at hand, strengthens your diaphragm, increases the amount of oxygen you intake, thus feeding your muscles with more oxygen. Oxygen is valuable to performance, as it is used in converting glucose into energy needed by your muscles. As we workout the demand for oxygen increases, therefore our breathing must be efficient to deliver oxygen to the muscles to avoid glucose converting into lactic acid. Breath helps you focus on the exercise you are about to do, and helps you push through that last rep.

2. Balance:

There are many poses in yoga that focus on balance. Good balance is a key component in injury prevention. By working on balance, your body’s joints become more reactive to situations that predispose your joints to injury. These balance postures also help strengthen your core by challenging it to stay engaged during activity. A strong core will also keep your spine strong and posture in check in order to optimize your athletic ability. Balance is important for strength training, especially those exercises that are done on Bosu balls or single leg stance such as Romanian Deadlifts.

3. Flexibility:

Yoga uses both long held postures and dynamic stretching. Majority of yoga postures use eccentric contractions, where the muscles stretch as they contract, elongating the muscles. With regular yoga practice, you will notice your muscles are more flexible, however strong as well, so your joints are better protected. Flexibility allows you to go through a larger range when doing a strengthening exercise. For example, you can lower down further during chest press.

4. Core Strength:

Your “core” is a group of different muscles that help support your spine and pelvis, and create a powerhouse from which your extremities can move around with efficiency. Building core strength is major component of most yoga practices. One way is by utilizing Ujjayi breath, the simplest form of core activation, to help tighten your midsection. Another large contributor to strengthening your core is through postures. There are many postures such as plank, crow pose, boat pose, and many others that utilize the majority of the muscle groups that make up your core. Core strength is key for preventing back injuries while lifting, and allows you to lift heavier weights because it stabilizes your spine to provide more power to your arms and legs.

5. Strength:

Yoga, is a functional form of exercise, using body weight to help tone and lengthen your muscles. By using a form of exercise that is flowing through different postures that are usually not performed during sport or at the gym, you are working on strengthening all muscles in a new way. This form of cross-training, helps the body balance out any imbalances that occur from performing one type of exercise or sport. Balancing strength in our body also helps prevent injury!

So if you are asking yourself if you should give yoga a try, I strongly suggest you DO IT! You will be happy you started incorporating it into your workout regimen.

Model: Amy Rivera

#GORGOgirl: Stephanie Tell

We love featuring our everyday GORGOgirls that are inspiring us to crush life and a balanced approach to fitness.

Meet Stephanie Tell.

Tell us about yourself!

I am a visual/backoffice associate at my favorite store…Athleta! Born and raised in NJ!  Hubby and I are planning on selling our house in northern NJ this Spring and getting an apartment in NYC for the next 5 years or so.  We have a beach house at the Jersey Shore that we are going to keep  (that’s where I grew up) so I still get visit my home state very often. My husband and I met when he was 17 and I was 18, this year will be our 25th wedding anniversary.  We have two boys that go to college in Boulder, CO…one is a sophomore and one is a freshman.  It’s hard to have them so far away but at least they have each other.  

Tell us about your fitness life. 

Right now, I am doing Val’s Gals with Val Solomon and I am loving the program so much!  It is 3 days of strength and then added bonus of whatever we want to do.  It’s been a while since I did dedicated strength training workouts and I totally forgot how much I love it!  I am having a ball rediscovering my passion for it and my strength!  I love checking in with the gals from the group and gathering more strength and determination from them.  Other days, I attend Bar Method classes, which I truly love!  It is SO very different from anything else I do, or have ever done and it is so challenging.  In the classes we use muscles that I didn’t even know I had! When I am at our beach house, there is an amazing studio that I go too.  Their focus is more on cardio…truly amazing spin and cardio barre classes.  They truly kick my butt!!!!!  I am not a cardio junkie at all…but those classes I adore and wish I could do them more often.  

Do you have Any hobbies?

My favorite one is traveling with my family!  We’ve gone on many wonderful vacations..and on those we’ve mountain biked, went rock climbing and repelling, white water rafting, ice climbing, horseback riding, snowmobiling, ATVing, etc.  We LOVE active vacations!!!

Any Struggles:  

My struggles are that I love to eat and I love my cocktails! Thank goodness I love to workout…otherwise, I’d be in a whole head of trouble. One of my goals is to cut back on my cocktails because I know the alcohol is affecting my progress. It’s so nice at the end of the day to chill with a couple of glasses of wine, or a cosmo, or maybe a glass of wine and a cosmo!  I know I need to cut back…its just a matter of doing it.  

Fav Quote that inspires you right now in your life?

“You’ve always had the power my dear, you just had to learn it for yourself.” - The Wizard of Oz.  

This one resonates with me because I have always had the power.  I forget every now and then and have to be reminded…honestly, the GORGO community totally reminds me of who I am and who I have the power to be!  

Do you have any message you feel called to share about where you are at in your life right now to encourage other GORGO GIRLS?  

Make time for yourself. It is not selfish. Whether it’s working out, attending Camp GORGO, having lunch with your girlfriend, meditating, sewing, reading… whatever! Self-care is SO important! There is always something else that we could be doing…because we women do it all! LOL!  It is imperative that we make ourselves a priority. It is so important for our mental and physical health.  

What do you love most about the GORGO community?  

The camaraderie is amazing! The GORGO community is such a safe place for us to share very personal things. There is no judgment. There is understanding, advice, virtual hugs, and kisses, shared tears, etc. It’s such an empowering community!  

CAMP GORGO: Thoughts about your experience?

I had been wanting to go for the last few years but honestly didn’t have the courage. I used the age of my kids as an excuse… I couldn’t possibly leave them!  Well, I didn’t let that excuse fly this past summer…my boys were 19 and 18 and perfectly capable of taking care of themselves for a long weekend. In fact, they were rather overjoyed when I told them they’d have the beach house to themselves! I wanted to attend because I’ve “known” Val, Christie and Dani for years through social media. I had purchased all of Val’s online workout programs and really loved them!

I was definitely intimidated and wasn’t sure if I’d fit in at camp at all. I thought everyone would be so much more fit than I was and they’d all look down their noses at me. I couldn’t have been more wrong! There were all different ages, shapes, sizes, abilities, etc and it was such an amazingly inspiring weekend!  It was so much more than a “fitness” camp, it was very spiritual and I did a whole lot of soul searching that weekend. I had really awesome workouts, and a blast at field day… but the best times when we just sat in small groups and talked. We laughed, we cried, we shared… I let other ladies “in” and I don’t do that very often.  

I re-learned that weekend that I am a strong mentally and physically, that I have a right to love myself and to treat myself kindly.  It’s been a long time since I’ve felt that way!  I can’t wait to go back next year…I won’t be a newbie, won’t be so nervous and will hopefully be able to make newbies feel welcome and accepted like the Queens did for me last year.  

Self-Love: The Missing Ingredient in a Dieting Mindset

By Rosalyn Fung

“Wow! Have you lost weight? You look great!”

Does this compliment make anyone else’s day!? How do you feel when someone says that to you? If you’re like most women, that would have been the best compliment you could ever receive. I know, in the past, I certainly would have thought so!

In our society today, being fat is seen as a significant top fear in people. In fact, approximately 91% of North American women are unhappy with their bodies and resort to dieting to achieve their ideal body shape. Only 5% of women naturally possess the body type often portrayed by Americans in the media.  81% of ten year olds are afraid of being fat because they believe that “being fat is the worse thing in the world”.  I too, was caught in this fat-fearing diet mindset, at one point in my life.

Many of us get socially rewarded for dieting, from compliments about weight loss and being seen as more attractive in others’ eyes. Although it may seem harmless to compliment one for their weight loss, we have no idea how these social reinforcements are being taken to the person losing weight, as well as the reasons of why the person is dieting in the first place. For instance, when I was a chronic dieter and constantly trying to perfect my body, I was getting so many social compliments on how great I looked, how envious my friends were of my transforming body, and received a lot of attention from the opposite sex- but internally, I constantly had a running tape of “What can I eat? What shouldn’t I eat? Do I look bloated? How much do I weigh? If I eat this now…I can eat a little less later or tomorrow or I can do extra cardio”…blah, blah, blah – nothing but justifications and calculations in my head that eventually drove me nuts!

Dieting has become “the socially acceptable eating disorder”, or to put it another way, it is considered disordered eating, depending on the degree of severity when it comes the impact on mind, body and spirit and functioning in life.

Clinical Eating Disorders, such as Anorexia, Bulimia, and Binge Eating Disorder, meet the criteria in the Diagnostic Statistics Manual- 5 (DSM-5), a handbook used by healthcare professionals in North America as the authoritative guide to the diagnosis of mental disorders. Orthorexia, which is not currently recognized as a diagnosable eating disorder yet in the (DSM-5) is becoming a more prevalent eating concern as it pertains to being “health-obsessed” and the individual suffering may be creating an identity around healthy food.  At one point, I definitely suffered from Orthorexia, as my (false) self-esteem became wrapped up in the purity of obsessively only eating “healthy” food, which in turn made me feel (falsely) superior to those who would eat anything that I considered unhealthy.

Disordered Eating, in contrast, does not meet the criteria required to be diagnosed, however, the individual may still suffer from a mild form of that diagnosis. So in essence, disordered eating and eating disorders are just two ends of the spectrum.

Regardless the degree of severity, what really matters is our self-talk and reasons when it comes to weight loss, and how much space and time is dieting taking up mentally, emotionally, and physically in you? Are you trying to diet because you are consumed with:

• “Feeling fat” (and yet, you actually are at a normal, healthy weight range for your height)

• You do not like what you see in the mirror, you want to be a smaller clothes size just because you think you’ll feel more happy and confident, you think you and others would like you better if you had the ideal body?

• You believe the smaller the number on the scale, correlates with increased happiness.
  

  OR are you losing weight because:

• You legitimately have weight to lose for health reasons, or

• Weight loss is actually a side effect and your main focus is that you are learning to respect your body’s wisdom, and you still remain in positive self-talk no matter what size your body is?

I’m going to bet that many women are going to say they resonate more with the former set of questions rather than the latter. Most of us diet because we are trying to achieve a certain appearance. Now, professional bodybuilding athletes diet because this is very much part of the sport. However, if they are doing this for purely the sport aspect, their self-talk is realistic in accepting their body off-season as much as they accept their body on-season. Although, even many athletes struggle with their body image off-season because they compare themselves to their on-season physique.

For the rest of us women, why are you trying to achieve the perfect body? Our reasons are often not truly about food and weight. It’s about something much deeper- it’s about trying to “control” some part of us we dislike or are uncomfortable with, and it always boils down to our limiting core beliefs and feelings related to our beliefs. Limiting core beliefs may include “I’m not good enough”, “I am not lovable as I am” and “I’m not worthy”.  In most cases, perfectionist thinking is involved. Perfectionist thinking is black and white thinking such as seeing things as “all or nothing” and “good or bad”.

So in the case of dieting, women tend to follow rigid, prescribed way of eating, and “feel guilty (“I did something bad”) or shame (“I am bad”) if they eat foods outside of the prescribed diet plan. Certain foods are seen as either “good, safe” foods or “bad, unsafe” foods, depending on the diet. Self-punishment is often the consequence of falling off the wagon in the form of purging, restricting, over-exercising – all while engaging in self-bullying thoughts.

So what are some signs that tell you your diet has slid into disordered eating and warrants some (self)love, support and attention?

• You may find yourself spending more than half your time and energy planning out, justifying, feeling stress/anxious/obsessed about what to eat or not eat, and when to eat.

• You weigh yourself frequently to “stay in control” and if the number on that scale is not what you hoped, you feel devastated or deflated, you beat yourself up, your upset mood affects the rest of your day, and/or you get more obsessive about “being good with food” or finding ways to lose weight to “stay motivated”.

• You feel guilt or shame when you eat food outside of your prescribed diet plan, even if it was just a bite. Then you have the rest of the food anyway, and end up binging because you “ruined your diet” anyway.

• You find yourself more restrictive with food and/or exercising excessively to make up for the extra calories you ate the day before.

• You believe that once you reach your goal weight that you will be happier and everything in your life will be better.

• You view your day, week, and life through the lens of food and you judge yourself as having a good day or bad day based on how well you stayed on track with your diet.

• You feel obsessed and addicted to food.

• You constantly check yourself in the mirror for body flaws or you avoid mirrors at all costs.

• You believe that other people are focused on your “fat” or body concerns just like you are.

• You get highly anxious and stressed when you get invited out for social gatherings because you fear you will not stay in control of your diet, and you might even sacrifice spending time with friends so you do not lose control.

These are just a few of the “symptoms” that occur as a result of disordered eating. The diet mentality sets us up to view life from the lens of food, and to be quite preoccupied with food. The real reason why we feel like we have “no willpower” or we are “weak” is because we are restricting ourselves. Our biology is not meant to restrict. What happens when we are told “No, no, no” repeatedly? Most of us want to rebel! It’s just human nature.

So what are some things you could do if a friend, is suffering from disordered eating or an eating disorder?

Always, always, always be non-judgemental! Stay curious about their intentions of dieting – the reasons are always deeper than the food behaviors.

Approach them with love, sensitivity and support and mention that you notice they seem a bit sad/preoccupied these days, and that you are there to listen (and truly listen without interruptions or jumping into fix them!) Remember, it is never truly about the food or their body image!

Gently make suggestions to build their support system with resources such as a therapist, doctor, programs about healthy, normal eating, group therapy for body image and food concerns, and offer to go with them.

The bottom line is that your best approach has to be of genuine concern, curiosity, and love.  When your loved one who’s suffering can genuinely feel your love and concern, the chances of them opening up increase. Love from others is a vehicle to start the healing journey towards developing a healthy relationship with food, body image and Self-Love.

So, you may wonder, how do I answer people now if they ask me if I have lost weight? I simply smile, say I don’t know and I don’t really care, but what I do know and care about is that I feel great from the inside out, and that’s what really matters.

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References:

American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders: DSM-5. Washington, D.C: American Psychiatric Association.

Bellos, M. Why I am a Body Image Activist. Retrieved on October 23, 2015. https://youtu.be/EyJwlk8wJHg

Kratina, K. Orthorexia Nervosa. Retrieved November 19, 2015. https://www.nationaleatingdisorders.org/