(Re)Gaining Ground: Carissa Johnson on How Setbacks Reveal Strength

By Jill Farr

A “fit life” isn’t something that one achieves and then just sits back and enjoys; fitness is an ongoing pursuit, something that has to be maintained and cultivated. Setbacks occur, both large and small, and sometimes ground is lost, and has to be regained…and then surpassed, if we’re committed to progress.

“Setback” seems too small of a word to describe what happened to Carissa Johnson in May, 2011; she was struck head on by an SUV going full speed and pinned against a steel rail fence while working a promotional modeling gig in downtown Denver, CO.

She sustained bilateral tib/fib fractures and a compound left ankle fracture, and underwent surgery immediately; doctors inserted rods in both legs.

Carissa had just competed in her first NPC show the previous fall, and fallen in love with fitness competitions, winning 1st place in the Short Fitness Model class just a month before, at the WBFF Fitness Atlantic Championships. Before the accident, she had started training for the World Championships taking place in Toronto that August.

Although relieved to be alive, Carissa says that immediately, her thoughts went to how her world had changed.

“Not only were my legs destroyed,” Carissa says, “But my heart was broken. I wasn’t sure at the time if I’d ever be able to bounce back from this terrible experience.”

And she didn’t just “bounce back”. Progress was slow, and painful.

“My life post-accident consisted of 3 months on the couch,” Carissa says. “I was in a constant state of excruciating pain, even with medication. Even making it from the couch to the bathroom was an extremely difficult task. With both legs broken, even using a walker was challenging and painful as it felt as if I was crushing each leg with every step. I was essentially helpless, and never felt so low in all my life. I relied on my mom for assistance nearly 24/7.”

Despite the debilitating pain and the effects it produced on her outlook, Carissa was still able to break through the depressing circumstances by resolving to do whatever she could, whenever she could.

“Even though most of the time on the couch I ended up sleeping time away because being awake felt too difficult to handle at times,” Carissa says, “I had to do something. My solution became doing arm exercises with dumbbells off the side of the couch. Every morning I would spend 1 – 1 ½ hours simply lifting weights off the side of the couch and doing ab exercises. Even though my legs were smashed, and I wrestled with the idea of not having any hope of furthering a career in the fitness industry, I couldn’t accept defeat. I knew there was a possibility I’d be disabled, but for some reason I could never let go of my passion.”

The drive to maintain the level of physical fitness that she still had, coupled with the determination to do what was possible to do helped Carissa’s recovery, both mentally and physically, as did having health care professionals who were sympathetic. (Going back to the gym after physical injury should always be cleared with your doctor first, with an eye towards protecting your long term health.)

“Thankfully my PT at the time was a former bodybuilder and competitor,” Carissa says, “So he understood my undying drive to get back to normalcy. Even while my bones were broken, and I was still limping, I begged the PT to allow me to go back to the gym. I couldn’t move much, but I had to get back for my sanity.”

It was a slow process, but Carissa’s determination paid off; she finally made her Pro debut at the WBFF World Championships in 2012, just a little more than one year post accident.

“It's been a journey of epic proportions,” Carissa says.

And it’s a journey that’s still ongoing. Carissa underwent two additional surgeries at the end of 2013 to remove my hardware in each leg, and has struggled with PTSD, a battle that she says has been more difficult and paralyzing than she could have imagined.

As anyone facing a setback will discover, Carissa insists that maintaining her momentum came out of a desire to keep her dream going.

“In spite of the numerous challenges,” Carissa says, “I could never fully let go of my love and passion for fitness.”

Carissa also offers the viewpoint that we can embrace setbacks as challenges to our inner strength—similar to the way our physical muscles are broken down and built back up even stronger—and that we can not only overcome them, but look at them with gratitude, ultimately, as opportunities to see just what we’re made of.

“I’m so thankful for my journey,” Carissa says. “God has blessed me and strengthened me more than I could ever ask or imagine!”

“We all have our individual strengths that make us unique. We have no idea what we're capable of until we actually try - we are stronger than we think.”

“It's rewarding and incredibly empowering when you see how strong you really are.”

carissajfitness.com

Leah Brouwers: The Power of Failure

By Jill Farr

35 year old mom of two Leah Brouwers has a history of starting things young, and sticking with them.

Now a managing partner in her dad’s investment financial services firm, Leah began working at the company during her first year of university, and went full time in her second, working during the day and attending classes at night to finish her degree.

“We help people retire,” Leah explains. “It’s a goal-oriented pursuit. You could say it’s similar to fitness, in a way.”

Leah’s fitness pursuit of choice--rock climbing--was also something that came into her life early, and made a lasting impact.

“The first chapter of my fitness life was just being active as a kid,” Leah says. “At about 16 I fell in love with rock climbing. My brother took me to a rock climbing gym and I absolutely loved it. I think it kept me out of a lot of the trouble that girls can get into as teenagers.”

“I met my husband rock climbing, we’ve traveled the world doing it...it’s something I loved and trained for, but it didn’t help me understand fitness in general.”

Leah’s love for rock climbing was temporarily sidelined by another big life event...motherhood.

“I thought I knew the meaning of perseverance and hard work prior to children,” Leah says. “I thought I understood what sacrifice was, what self-discipline was...I felt like I was always moving forward, life was good, and I had it on lock.”

“My husband and I were travelling the world rock climbing and enjoying time together – I wanted for nothing. We decided early on that we wanted to have children, and agreed to take the plunge.” 

“We were fortunate to get pregnant quickly. I had this ignorant view that since I was really healthy and strong this was going to be a breeze. I miscarried.” 

“I spun it in the most positive way I could, went on a climbing trip and tried to move on quickly.  What a mistake. I played the ‘I’m okay’ card and didn’t sit in my emotions long enough to heal –I stapled up my wound and tried again. Within a couple of months, I was pregnant with my first son Elijah and announced it to my hubby on Christmas morning –an awesome memory.”

“I subscribed to an app that gave me several workouts for pregnant women and it was supposed to take me through my pregnancy. I had no idea; the next 8 months were about to be a marathon that I hadn’t trained for.”

“I have suffered from chronic migraines since I was 13, but they went to another level while pregnant. No intense movement allowed, a walk, anything; it all brought pain. I refused to medicate for fear of repercussions so I would spend 8 hours in a chair in a dark room waiting for it to be over. It was lonely, painful, and exhausting. Time in the office was choppy and my team was nothing short of incredible in supporting me through my pregnancies. I work with my father and he rescued me more times than I can count. (My mom, too.)”

“To me, regardless of actual reality, I felt that I had failed. Cue labour. We all have our experiences, they say the joys of meeting your baby essentially ‘wipe-out’ any traumas of childbirth, but I can bring myself right back to the delivery room and it wasn’t rainbows and unicorns.  Meeting my son Elijah was incredible and amazing, let’s not confuse the two...but why we are expected to pretend and/or forget?”

 “Now the pregnancy was over and I was excited for healing, going back to being active, and getting on with it. Fail #4! Nothing came naturally to me. I had done all the reading, the listening, the choosing of the best approach and nothing seemed to click. I was a complete zombie and unhappy mama. Time allowed me to heal quite a bit, but not without a ton of work. I thought I had brought myself through the fire when I started to feel like myself again. I hooked up with an online trainer 4 months post-partum and began to stitch my mind and body back together. And I did – I didn’t know at the time but it was just the warm up for round two.”  

“At just over 1 year postpartum I became pregnant with my second son, Asher. I knew I was pregnant by the return of the horrible migraines and thought; here we go again.”

“If the first pregnancy felt like a marathon, the second one was the Ultimate Ironman.”

 “3 days on, 4 days off on repeat for 9 months. Many women have their struggles, this was mine. I spent so much time in a dark room. My coping mechanism was to pray for others; to try and take the focus off my struggle and to apply this time to something better. It didn’t always work, I often cried, I sat there sad, but I’m convinced that it saved a whole lot of me that I needed for later. Major changes were occurring in our office – new location, new vision and growth were happening and to this day I do not know how we managed to make it all happen.”

“I am abundantly blessed; with the arrival of Asher we had two healthy boys. Done and done.” 

“Unfortunately, my woes with feeding were repeated, personal and outer pressures of ‘breast-milk only’ were pushed even though my little guy proved to just not be a candidate; I was beginning to fall apart. No sleep. No rest. No healing. I was completely stuck.”

“I usually have an incredibly positive attitude, it’s something that I really like about myself; I do not sit in the negative too long, I just refuse. There is way too much good in the world. But at that point in time, I felt completely defeated. I had never felt like I was in a place of purgatory before; this was new.”

Leah credits an intervention by her perceptive doctor with turning this dark time around.

 “After a regular check-up with little Asher, I got a call from my doctors office to book me in, just me. Just me? Okay. My doctor sat me down and we just chatted.  She said “Leah, I’d like to chat a bit about postpartum depression, I’ve been watching you carefully and the Leah I have known since you were 14 is not the Leah that is sitting next to me. Let’s talk about how you are feeling, and what we are going to do about it.””

 “I thought…”Huh? Me and postpartum depression do not belong in the same sentence, you’ve got the wrong mama, I’ll be fine.” Failure #5.  We chatted about feeding and my incessant need to find the answers to my failing breastmilk and many other things. She then whispered something so wise, that so spoke deeply to me that I refer to it often… “Leah there is nothing natural about an unhappy mama, how can you possibly give Asher and Eli what they truly need from their mother if you do not heal yourself?” She was so right, on every level. It would take me a long time to unpack it all but this was my lowest moment and I needed to choose what to do.”

The savvy doc didn’t stop there, Leah relates.  

“She wrote me a script for 3 nights’ sleep without Asher. I needed to press pause. My doctor’s intervention on behalf of my well-being was the mental game changer; the actual full nights’ rest was secondary.”

“Coming to grips with it was hard but I now know that it has served me well, and I can look back and revel in the personal growth, the new woman I am to my children, to my husband, in my office and most importantly to me. I often think about what made the difference in my journey back to feeling in control again.”

Leah’s gratitude is reflected in her attitude.

“So, this chapter of my fitness life  is about having a much better appreciation of what it means to be fit. I was strong before, but now...I’m really damn strong. Training for climbing in the early 2000s looked a lot different--now people lift and cross train, but back then it wasn’t like that. There used to be negativity about lifting with climbers because of a (mistaken) idea that lifting will bulk you and make it harder to lift yourself. I mean, a bulked up lifter might struggle, but now we understand that strength is strength.”

Leah considers fitness imperative, not simply something that’s optional.

“Fitness for me is a lifestyle. Awareness of how you’re thinking, how you’re eating...not just fixing your muscles but your gut, and other areas. I suffer from migraines and a lot of my journey is just taking care of my body, my temple.”

“The job that I do, it’s focused on data, on numbers, and your mind just functions in a certain way, so I track lots of stuff. So, I know that as soon as I stop moving my body, my migraines flare up. It might be due to stress, which can cause me to stop being as active, but my physical body is saying, “Help”...everything goes off the rails when my activity level is low. When I exercise, everything  works better. I sleep better...it’s like nutrition and sleep and activity are all holding hands.”

Armed with an understanding of the importance of good nutrition and exercise for her physical health, and a knowledge of how positively it also impacts her favorite pursuit, Leah chooses activity that enhances both.

“My workout schedule now includes HIIT style workouts or lifting, and doing climbing specific workouts, using a hangboard.”

If Sisters in Shape helped Leah develop  a consciousness about fitness, Leah credits GORGO with assisting her in realizing the power of other women as her tribe. “Being in a male dominated industry--although we have lots of women in our office--you don’t realize how much you’re missing until you submerge yourself with a group of women from diverse backgrounds,” Leah says.

“It’s amazing to realize that these women are there to support you, in your pursuits. My attitude towards women in general was changed by attending the GORGO camps. I had past hurts that probably shouldn’t have defined my thinking about other women, but they had--the GORGO women changed my outlook. It’s sad to say that I had negative views about women, but I did.”

Leah believes that finding the company of good women is magical, and something she encourages.

“You get to be a better version of yourself because other women are like you, but different. Especially If you get to be with good, solid women who will call you out when you need it, it’s amazing. It’s been a blessing. I have my close girlfriends, but GORGO showed me a wider view.”

Leah has had rousing success in the business world, and was fortunate to find a fitness niche she loved relatively early, but something that caught her by surprise was her difficulty in dealing with another major life area...motherhood.

“My challenge was fitting into motherhood,” Leah admits. “I’ve done so many other things, I have so many accomplishments, but becoming a mom was the biggest struggle. It was tough on me. I thought I would kill it, but pregnancy is tough. Becoming a mom is tough. I have two awesome boys, 4 and 2. Elijah and Asher, and I’m so grateful for them, but it really did challenge me.”

As she’s adjusted to becoming a mom, Leah has realized that her GORGO girl power is a two-edged sword; positivity and endurance.

“What sets me apart is that I’m not a quitter and I love being positive,” Leah says. “That’s my emotional home--I look for the positive spin. So, motherhood has been a struggle, but I believe I’m better now because of it.”

“When you start working in a financial services company at the age of 21, you feel small. There have been a lot of times where clients have suggested I’m too young, too female...and instead of backing down, I thought, “Wow. Okay, I understand why you’re nervous, but I’m going to show you why you don’t need to be.” 

Although Leah doesn’t give up, she doesn’t equate that with never accepting failure, in fact...she espouses the opposite. Using it.

Just as “failure” has a purpose in workout routines, Leah believes it also serves us in other areas of life.

“My piece of advice is that we all fail,” Leah says. “Get used to it, use it to fuel your flame, not extinguish it. Most of the time I’m good with failure and I think it of it as a stepping stone. Now I know what I’m made of--I’m okay with getting slapped around a little, with sweating, with searching out what I need to do to improve. It’s a painful process, but be okay with failure. Just get back up..”

“Everyone fails. The people you see on Instagram with the filtered lives...they’re failing too. All of the GORGO women you see, they’re inspiring, but they’ll tell you that they’ve had failures. But they’re failing and improving, failing and improving.”

“Your pursuits should be filled with so much growth that you’re renewing every year. There’s this negative connotation when someone said, “Wow, you’ve changed.” But when someone says that to me, I just say, “Thank you!”

“Be okay with failure. It can be a good thing.”

Lessons from Leah:

• The right moment to make change in your life is now.  I could have thought – things will get better once my children get older, I’ll figure it out then. Trade beauty for ashes, joy for mourning, and happiness for your heavy heart. It’s a choice, not a life sentence. 

• Forgive. Forgive. Forgive. Forgiveness is not about them, it’s about you. Most importantly – forgive yourself, you are going to mess up, fail, make all the wrong choices.  We all do. Promise to learn and do better, forgive and move forward.

• Stop blaming others for your current state. You are the keeper of your own life. 

• Stop caring about what others think.  This is your life, not theirs. Period.  Be okay with others not understanding your choices. You have not chosen to have a mediocre life. 

• Make goals! Create a vision for your life (personal, professional, health, mamahood, relationships), and hold yourself accountable.  I read an awesome concept once that a lack of self-esteem and self-confidence is directly related to dishonouring yourself; if your word doesn’t matter, you don’t matter. Honour yourself first and see what happens.  There is no ending to the pursuit, the magic happens in the journey, and there are things being prepared for you in the distance, you won’t get there by standing still.

• Be mindful of your inputs. Friends, family, social inputs, health, etc… you are who you surround yourself with.

• Be willing to ask for help and show your struggle.  I had to learn this the hard way. If it wasn’t for my safety net of support, I’d be dead in the water.

• Sweating is good. Going through hard stuff is necessary for progression.  Get comfortable with being uncomfortable (this is a great insight from Rachel Hollis).

• Read! I have opened myself to a lot of personal growth books (a new approach for me), trying to gain perspective, to learn and grow. 

• BE grateful.  BE kind. BE positive. You will have ebbs and flows, mountains and valleys – if you train yourself to see the good on the regular, you will have a better chance for survival when things get tough, you will have more tools to use in times of trouble.  Give others the benefit of the doubt, stop judging, everyone has crosses to bear, we know so little about their story, be kind and pull only the good (leave the stuff you don’t understand). 

“I am so grateful for my life and those in it; I am just getting started and I cannot wait for more.” 

Hack Your Way to Healthy Habits

By Emily Kund

If you’re like me, there always seems to be a new goal out there you haven’t yet achieved. Maybe it’s drinking a gallon of water a day, eating your fruits and vegetables, or doing your mobility exercises.  When faced with this challenge, I turned to the Tiny Habits® method to help hack my way to better health. Dr. BJ Fogg of Stanford University has developed a method whereby focusing on tiny tasks can lead to big behavior changes.

Below are five easy steps to hack your way to healthy habits:

Step 1: Get out of the Grind

A lot of people rely on willpower to establish healthy habits. For some, when the willpower starts to run out, it seems like focusing on habits becomes a grind and the good progress slowly fades away. In his work, Dr. Fogg developed a model, which shows that behaviors are created when three elements - motivation, ability, and trigger - exist at the same time.

When a desired behavior is hard to do, even though we may be highly motivated, we rely on willpower or ‘grinding it out’ to try to affect change.  Rather than rely on willpower, which requires a large amount of motivation and ability, Dr. Fogg found that by adding a specific trigger and making the desired action very easy, people found success.

Step 2: Get Tiny

One of the keys to successful behavior change is to make the action really easy to do. That means we must get tiny. A tiny action is one that takes less than thirty seconds to do, requires little effort, and is done at least once a day. For example, instead of flossing all of our teeth, we floss one tooth.  When we pair the desired action with a specific routine, the new habit is manageable.  Taking small, specific actions is easy and does not take a lot of time.  A lot of clients say this is one reason why they are successful, because they feel like they can take that first small step.  Some clients do more than the Tiny Habit (i.e. they floss more than one tooth), but the goal is to take the tiny action and celebrate it. Additional actions are like extra credit!

Step 3: Find what works for you

Sometimes the recipes we develop to make a change are not successful at first. This is where we practice and revise the habit recipe.  If after practicing for a few days we still aren’t successful, the habit may need to be revised.  Let me share my personal example.  My goal was to drink a gallon of water every day.  My Tiny Habits® recipe was this: After I step off the elevator, I will fill my water bottle. But I was unsuccessful with this recipe! When I asked myself why, I found that when I got to work, I was sometimes delayed because of traffic, and I just wanted to get started working.  I still had this goal, so I looked at other ways I could create a habit around it. What worked for me in the end? Using the following recipe: After I pack my lunch, I will fill my water bottle.  Now I have a full water bottle and I can get started working without disruption.  Revision is part of the process and is totally normal.  The objective is to find what works well for you!

Step 4: Visualize Success and Celebrate

Another tool to help people be successful at establishing and maintaining healthy habits is to mentally rehearse the habits.  Celebrating is another key factor in developing good behaviors. When people mentally rehearse the Tiny Habit, including a celebration, this helps to make the habit more automatic in their daily routines. The positive emotion associated with doing the new habits each day makes us feel good, and this reframes our mindset and sets us up for long-term success.  What’s one way to celebrate? Say, “I’m awesome!” You can also fist pump or do whatever feels natural for you.

Step 5: Grow

Whether it’s flossing one tooth or packing a piece of fruit in your lunch, this Tiny Habit is the first step towards change.  Once the new tiny habit becomes automatic, you can start building on it by increasing the frequency in which you perform them.  Examples of high frequency routines include:

· Washing hands
· Flushing the toilet
· Checking email or social media

Small actions can lead to sustainable behavior change, so take the first step by trying out a Tiny Habit tonight!

Habit Hack

Motivation + Existing Routine + Tiny New Habit = Healthy Habit Hack

Try a few of the Tiny Habits® below to help you start your journey to better health.

❶ After I brush my teeth, I will floss one tooth.

❷ After I change into my PJs, I will do two stretches.

❸ After I wash my hands, I will say, “I’m awesome!”

❹ After I start the coffee, I will take a sip of water.

❺ After I flush the toilet, I will do two air squats.

❻ After I pack my kids’ lunches, I will grab one piece of fruit.

❼ After I start the dishwasher, I will set out my vitamins.

❽ After I hear a phone ring, I will exhale and relax for two breaths.

❾ After I put my head on my pillow, I will think of one thing I’m grateful for.

❿ After I clear dinner dishes, I will set out my lunch container for the next day.

You can find more information about Tiny Habits at www.tinyhabitsacademy.org at www.emilykund.com.

Peanut Butter Energy Bites

By Aleshia Pinto

We all need something a little sweet once in a while, but processed sugary snacks are high in calories and can leave you with a crash. These little bite are the perfect dessert or after work-out treat!

Loaded with healthy fats from a variety of nuts, they give a satisfying crunch and dried apricots and honey provide natural sweetness without any added refined sugar. Creamy, smooth peanut butter and a little added dark chocolate give these bites the taste of a healthy version of a crunchy peanut butter cup - one you don’t have to feel guilty for indulging in!

Need a protein boost? Add in 1 scoop of chocolate protein powder.

Ingredients:

1 cup toasted oats (use gluten free if gluten intolerant)
2/3 cup unsweetened coconut flakes
1/4 cup pepitas
1/2 cup raw almonds, pulsed 3-4 times in food processor
1/2 cup unsalted, roasted sunflower seeds
1/4 cup honey
3/4 cup natural peanut butter
1 teaspoon pure vanilla extract
1/3 cup chopped dried apricots
2 tablespoons coconut oil
About 1/4 cup dark chocolate, chopped (or more!)
1/4 cup chia seeds (optional)

Directions:

• Melt peanut butter, honey and coconut oil in small sauce pan, stirring until smooth.

• Toss well with remaining ingredients. Refrigerate until cold or cool enough to handle.

• Roll into bite-sized balls and place on parchment paper.

• Melt chocolate in microwave in 10 second increments, stirring well after each time until chocolate is melted. Drizzle over top of prepared balls.

• Store in the fridge or freezer in tupperware containers separated by parchment paper to prevent from sticking.

#GORGOgirl: Kim Thomas

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

Tell us about yourself!

Currently, I am the owner of K. Thomas Enterprise, LLC. Prior to that, I was an Assistant to the President and CEO of a Fortune 500 Company for 29 years. I have 3 boys: Tyler (25), Jacob (21) and Aaron (21) and reside in Michigan.

Tell us about your fitness life.

I’ve literally tried it all when it comes to fitness from Zumba to running and every other cardio craze.  My latest attempt was at power lifting. I quickly figured out that wasn’t my niche either. So, I’ve decided to stick to what I love which is spinning and weight training.

Do you have any specific goals you’re working on?

At this point, my goal is to be the best version of myself that I can for my health. If I decide to compete again in May, my goals will change to prep for a short term achievement.

Any struggles?

Self-esteem has been a major struggle for quite a few years.

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

My favorite quote right now has to be, “Progress over perfection!”
I feel like as women, we are way too hard on ourselves to be “perfect” when in reality there is no such thing.

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?

I have been a single mom for the past 16 years. After my divorce, I was left with extremely low self -esteem and the feeling that I was not good enough. After my divorce, my main concentration was completely on my boys- first as toddlers, then on their travel hockey schedule as they got older. I lost myself and my identity by literally getting through each day in a robotic fashion. Between work, sports schedules and keeping up with a home, I began to gain weight leading me to literally every fad diet on the market from pills, shakes, medial weight loss and weight watchers. I was very active in high school playing basketball and softball so gaining unwanted pounds was a frustration for me. I knew I needed to be in the gym but literally had no time for myself. I would do classes at work or at various gyms here and there but nothing of any consistency. In 2012, my oldest son left for the Marine Corps at age 17. I told him if he could do 13 weeks in bootcamp, then I should at least commit to a program while he was there. I went through an extreme bikini bootcamp and had great success. A few days after that camp, I suffered a mini stroke due to afib and a blood clot in my heart.

BAM………..huge set back.

Again feeling sorry for myself, I was reluctant to head back to the gym. However, my squad of women at my gym kept me encouraged. Still not being consistent, I got hit with another set back in late 2017. I lost my job of over 29 years without explanation.

That was my turning point. Instead of having it be a set back in my life, I used it as a comeback!  I literally ran back to my home gym the next day and began spinning as often as I could to release my anger. I then completed another extreme bootcamp and decided to really go after it and compete in a bikini competition. At age 50, I was finally doing something for me and me only.

I have learned a lot in my fitness and life journey which is where my new mantra comes from “progress over perfection”. I try to take each day to be thankful that I am healthy enough to do what I love and keep in mind what one of my trainers told me years ago: “Slow and steady wins the race”. Life is a journey, not a sprint.

What do you love most about the GORGO community?

I love the GORGO community because I now have a tribe, my tribe of like-minded, non-judgmental, loving women that support each other in so many aspects of life both from a fitness standpoint to every day issues.

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

My story is a funny way that I attended camp. One of my friends had been following Val on social media and called me to tell me about a camp she had always wanted to attend. Without hesitation or any knowledge of Gorgo, I simply said “Let’s book it.” I think I had it paid for before we hung up. Once I signed up and actually looked up where we were going, I began to get excited. Walking in the door Friday night solidified that we had made a great decision. Everyone was so warm and friendly and I immediately felt like I belonged. I was surprised that it was as much as an emotional weekend as physical. We laughed, cried, lifted weights and danced with some amazing women from all walks of life that I am happy to now call friends! I can’t wait to come back next year with my new Queens.  

Amy Evert: You are Worthy

Amy Evert is the proud owner of a fitness studio that bears her name (Amy Evert Fitness), and provides training and nutrition guidance to a vast and varied clientele.

You’d never guess that her initial foray into fitness just took place less than ten years ago.

“I wasn’t athletic, didn’t play sports,” Amy says. “I was in chorus. I was just one of those kids…kind of a goth,” she laughs. “I probably could have been more active, but just didn’t think I could.”

 “But after I had my first child, I wanted to be healthier,” Amy explains. “I was still in college, I was young...I didn’t know how to do that, or what that meant. I had no idea what fitness entailed!”

Amy laughs again. “But we had a Curves nearby, and I thought, ‘I don’t know exactly what I’m supposed to do, but I think that’s the place I need to go!”

The mom of two utilized the onsite daycare, went on her lunch break, and did whatever she had to do to get to Curves on a regular basis...and then she ramped up.

“A friend invited me to Zumba,” Amy says. “I’d never been to a group exercise class, but I went. And I loved it. That was in 2010.”

Her newfound fitness pursuit preceded a few other life changes; Amy got divorced, and decided to go back to school.

Many of the stories about women that are featured in GORGO have a track that’s similar to Amy’s; a woman decides after giving birth, or encountering a difficult life change like a divorce that she needs to make healthier choices, and then life alters course.

For Amy, however...this was only the beginning of the story.

“I decided to go back to work, as a Montessori preschool teacher,” Amy says. “I loved Zumba so much, I’d started other fitness classes--bootcamps, things like that.”

“Then the seizures started.”

It was discovered that Amy had a tumor in her front temporal lobe.

“Because of the seizures, I had to stop driving,” Amy explains. “I couldn’t work...I became really depressed.”

But after the depression came a turning point.

“For all of my life, I’d felt so powerless over everything that happened to me. I didn’t want to feel like that anymore. When the brain tumor happened--I’d just gotten divorced, lost my house--and everyone was like, “Are you going to move back home?” I said, “No! I’m not! I’m not doing any of that! I’m stronger than that.”

She couldn’t drive, but Amy didn’t stop the fitness trajectory she’d started. “I couldn’t drive to the gym, so I got rides,” she says. “I took everything into my own hands, for the first time in my life. I went back to school, became stronger, more healthy, physically and mentally, on my own. All by getting ill.”

Amy studied exercise science online, and got rides to the gym until the tumor was taken care of and she had her ability to drive back. “I didn’t have a license for a year and a half,” she says.

After receiving certification, she worked as a trainer for other entities before opening her own 4,000 square foot fitness center outside of Lexington, Kentucky, Amy Evert Fitness, and she has a vibrant online presence and coaching business.

Amy also has certification in nutrition, and encourages clients to see the importance of the relationship between food and exercise.

“So many people don’t understand it,” Amy says. “And that was me, too--I’m from a small town in Kentucky! We grew up on pork chops, Hamburger Helper, stuff like that!”

“We just started a program focused on nutrition, in fact,” Amy states. “It’s focused on eating whole foods and learning about fats, proteins and carbs. Once clients get to where they understand those things, and get a healthy grasp on those, then we get into macronutrient tracking.”

Amy credits her experience with bringing something out in her--a drive to continue, which emphasized her own personal power.

“Most of my life, I did not feel very powerful,” Amy admits. “I’d ‘gotten by’. I got pregnant young, and I thought that meant I had to get married, so I did. Many decisions like that. I did what I thought I had to.”

“When this tumor came along, I decided I was done with that.”

In addition to her experience and inner fortitude, Amy is grateful for the GORGO community and the camaraderie and moral support she received there.

“I’m so, so thankful for GORGO, and Val Solomon,” Amy says.

When people contract a fitness coach, they’re often at a low point. Their lack of direction in a fitness sense may be impacting how they feel, or excess weight may be impacting their quality of life. Often they’ve gone through a major life change like pregnancy, birth, or divorce, and are addressing physical issues that have an effect on psychological ones.

Amy has a mission when it comes to women in that position, and it extends beyond simply “getting in shape”.

“I want women to know how important they are.”

“They have all these things going on around them. And I know the first concern for many women is about  looks, but in my fitness challenges, I say, ‘If you just focus on your health, you’ll lose weight and look different. But you have to be healthy. To take care of your children, do all the things you need to do, so you can sleep well, just live a healthy life and feel good. If you get those things in order, you’ll lose weight and look good.”

Her experience has also put her in the unique place of being able to encourage others when it looks almost impossible to keep going.

 “There are always things that are going to happen,” Amy says. “I’ve had lots of things happen to me--and I’m not saying that to be like, “Oh, big pity party”--just to say, something’s always going to be happening. You can’t let that stop you from taking care of yourself.”

“When you’re on a journey, you don’t always start at the top of the mountain. But you have to start, and you have to keep going. When I first started teaching fitness classes, it was at a church, and there were about three people there! I stepped up to subcontracting with a gym, and finally, I have my own studio, with about 300 women taking part. I would have never imagined that this is where I would be, and that this is what I’d be doing, ten years ago.”

Every GORGO feature includes one question that’s the same for every interviewee; “What do you want to say to the women reading this? What is your message?”

When Amy Evert is asked, she doesn’t hesitate for a second.

“I want women to know they’re important, and that it’s important for them to take care of themselves.”

“My message is…’You are worthy.’”

#GORGOgirl: Tiffany Sylvester

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

TELL US ABOUT YOURSELF!

I am a 37 year old single mom raising four boys all by myself, whose ages range from 14-3. I was born in KY but raised in Maryland and currently reside in Annapolis, Md. I have always had a passion for making people look and feel their best. So 17 years ago I decided to become a hairstylist. For the past 8 years I have owned Frederick David Salon in Severna Park, MD with one of my best friends, Geri.

TELL US ABOUT YOUR FITNESS LIFE!

I have definitely been a lover of fitness my whole life. I am a firm believer in the mind/body/spirit connection. Fitness for me is a big part of not only my physical health, but mental and emotional health, as well. It’s become a fantastic coping mechanism to healthfully handle all the stress in my life. As the saying goes, “strong body, strong mind.” Crossfit is my new love in life! Like, I love love it!!!

DO YOU HAVE ANY SPECIFIC GOALS YOU’RE WORKING ON?

My goals are simple, to be the best mother, friend, and person I can be. To live a full life with a tremendous amount of peace and happiness. To wake up every morning and make the conscious decision to be better and do better than the day before. Never make the same mistake twice. Live authentically and transparently with everything I do. Finally, to honor myself and my journey. Sometimes I think it’s really easy to forget about the source that holds it all together—me. I am good to no one if I am not good to myself first and foremost.

Any Struggles?

My struggles are having too high of expectations in others to be decent and respectful humans. It’s very hard for me to understand why people can’t act with integrity and character in all they do in life.

I love the quote: Don’t talk, act. Don’t say, show. Don’t promise, prove.

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?

My message goes along with another quote I love: She needed a hero, so that’s what she became.

It’s really hard being everything to everyone all the time. I wanted so desperately for the right people to step up and do what they were supposed to do. Or if I were really lucky Superman would come along to lift me up and take me anywhere—show me the love I desperately longed for—and save me before it was too late. But the reality is, no man, woman, or superhero will ever do that for me or any of us. It has been me all along that possesses everything I have always needed to be my own hero, I just couldn’t see it—or didn’t want to. But now I do and that is one of the most beautiful lessons I have learned in recent months.

WHAT DO YOU LOVE MOST ABOUT THE GORGO COMMUNITY?

What I love most about the GORGO community is how much love and acceptance the entire community emanates. Everyone wants to see everyone else persevere and achieve their hearts desires. In today’s world where most attempt to tear another down in order to lift themselves up, this community does just the opposite. They all attempt to lift one another up to the highest level. They share the belief that life becomes limitless when one becomes fearless. With women like this by my side, it is a lot easier to let go of the fear and limiting beliefs. For that, I am eternally grateful.

CAMP GORGO: THOUGHTS ABOUT YOUR EXPERIENCE? FAV PART? WHAT MADE YOU WANT TO ATTEND?

*CAMP GORGO was one of the most phenomenal experiences I have been blessed to be a part of. I knew no one; however, didn’t feel as though I met a single stranger. Everyone was so warm, loving, and welcoming plus beautiful! My favorite part was getting to know all these beautiful and inspiring women that I wouldn’t have had the opportunity to encounter in my day to day life—all in one place—sharing a common goal of betterment of ourselves and others. I wanted to attend because I have never done anything like it before and was excited to experience something new that was totally outside my comfort zone.

Gym BFFs

by Katy L.

When I was young, I played on lots of sports teams. I was surrounded by girls who loved to sweat, eat, and spend way too much time together, so it came as no surprise that I grew up and became a Phys Ed teacher, trainer, and yoga instructor. As I matured (somewhat) and began replacing sports with fitness, I had a harder time finding those like-minded girls who loved to sweat. Apparently, not everyone's idea of having a good time involves getting the shit kicked out of them. I was confused. Didn't everyone think squatting to failure was fun? Who doesn't love comparing sweat stains and smelling each other's armpits? Wasn't running past the point of nausea everyone's favourite pastime? 

It will come as no surprise that I don't have many gym friends. Some would argue I don't have many friends in general, but I digress. I remember how often I'd tell people that I wanted a workout buddy. I wanted someone to hang out with at the gym instead of the 20-year old receptionist at the front desk who felt obligated to laugh at my horrible jokes. The other personal trainers were crazy jacked and only talked about protein powder, and the other yogis would just laugh at (not with) me when I tried to speak vegan. Really, I'd tell anyone in hopes that someone would take me up on it. The guy on the subway, a server, my taxi driver, my mom...

I got lucky when I finally met my gym BFF at age 30. Number one, she didn't run in the other direction when I called her my gym BFF after knowing her for one day. We started out as running buddies, and after only a few runs in, I discovered I was pregnant. I was terrified of losing my only gym friend, but didn't want to tell anybody I was expecting just yet. Our next run together, I swear I nearly died. I was beet red, drenched with sweat and panting while trying to keep up to our regular pace. My gym BFF was supportive and caring about my disgusting exterior and inability to run more than 100 meters. While on a walk break, she confided in me that she was pregnant! I jumped for joy (and believe I wet myself) and exclaimed that I was, too! We were at the exact same point in our lives, and both enjoyed active pregnancies by continuing to run, strength train (she would come to my fitness classes... Unforced!) and by taking prenatal yoga.

I won't lie, having a workout BFF made me up my game. I'm competitive in nature, so it helped having someone push me harder than I would push myself. She wanted me to do three sets of stairs, I'd do five, then pretend to take a drink while gasping for air. We liked coming up with new workouts for each other, whether we were tandem on the treadmill or supersetting. I'd try to impress her by sprinting a little faster or lifting a little heavier, all while trying to keep my sweat to a glow and not let out a fart.

My workout partner kept me accountable. Knowing she was going to be meeting me at the gym or on the trail forced me to keep driving even when my senses smelled McDonald's fries, and helped me get my ass off the couch even if the Bachelor was on. My workouts became so much more enjoyable!  I had a partner in crime to carry out some of my favorite hobbies: bitch about people, rate the guys at the gym, and people watch.

I don't know about you, but I'd think about my workout BFF when I picked my gym outfit. "Awe, man- Emily is soooo going to notice how small my gunt looks in these compression tights!" "Haha, Emily doesn't need an XS sports bra to hold up her non-existent boobs!" "I wonder what Emily will think of my lashes in this waterproof mascara?" "I'll just use a little bronzer to make it look like I woke up like this."

Emily has since moved away (reading this, it makes perfect sense) and I am left without a gym BFF. We talk a ton, still share workouts and have signed up for a half marathon together. I'm not sure she is replaceable, but I have hopes that I can find another gym BFF.

It just may take me another 30 years.

#GORGOgirl: Teri Richardson

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

Tell us about yourself!

I own and operate a Garbage disposal business in Texas with my husband of 16 years, Jack. Due to endometriosis I am unable to have children. However, I am a mom to several furr babies!

Tell us about your fitness life.

The majority of my fitness comes from my job which is hard manual labor almost 16 hours a day, 6 days a week.

Do you have any specific goals you’re working on?

My personal goals are to make more time for myself and those I love. My professional goals are to continue building a strong, trustworthy business. A business to be proud of and that allows us to continue to give back to the communities in which we provide service.

Any Struggles?

My largest personal struggle is that I need to learn to stop buying people's love and friendship. My largest business struggle would be to learn to accept the fact that I can not please everyone and not everyone is worthy of my time and effort.

Fav Quote that inspires you right now in your life?

"Let them sleep while you grind. Let them party while you work. The difference will show."

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?

In the past I battled some depression. I felt I wasn't good enough. I let toxic people and their opinions of me dictate the way I felt about myself. I am very grateful for God and my husband and the unconditional love they have shown me. No matter the situation or the stress you're under, don't ever let temporary feelings lead you to making a permanent decision. Reach out. If you're someone who doesn't struggle with or understand depression, be a friend and really listen to those who may be reaching out. Today, I find myself stronger and more motivated than ever. I work hard doing a job that most people aren't capable of doing and that is considered the 5th most dangerous job in the United States. Being a garbage collector is an underestimated, under-appreciated, thankless job - and a deadly one. In 2017 there were 132 recorded fatalities. It is a labor intensive, nasty and disease-ridden job but is an absolute necessity for our communities and environment. Women only make up 1% of the workers in this industry. Being such an asset to what is considered a man's industry is very empowering. You can do anything you set your mind to. Believe in yourself. Dig deep. Take control of your power. Dust off your crown and make things happen.

What do you love most about the GORGO community?

I love the FACT that you become part of a tribe. You meet and bond with women from all different walks of life, all religious beliefs and different political beliefs. This is a loving group of non-judgmental strong beautiful women.

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

I originally started following Christie Nix and her journey which led me to following Gorgo. Every year I've always watched the camp come and go with hopes to one day attend. After the 2019 New Year I jumped in on the early bird registration. I knew if I went ahead and paid for it, I would have to do it. I met some absolutely amazing women who brought me out of the shell that I had buried myself in and because of them I sang again for the first time in years. I look forward to a lifelong friendship with these amazing women. The Gorgo workshops were not only informative but motivational. I was pushed but not to the point of feeling defeated. In the last 3 years, I have maybe had 3 weekends off. I'm so happy Camp Gorgo was one of those!

#GORGOgirl: Jennifer Hawley

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

Tell us about yourself!

I’ve been an Ultrasound Technologist for 20 years. My husband Scott and I have been married for 23 years and have 2 boys: Nathan (age 17) and Zach (age 14).

Tell us about your fitness life.

I’m at the gym by 5 am to either teach a group training class or participate in one, everyday.  My favorite style of training includes group training, lifting heavy things, and metabolic conditioning.

What are your goals?

My goal is to inspire other women to have positive body image, be active and strong.

Do you have any struggles?

I struggle with hypothyroidism and premature menopause, resulting in major hormonal imbalances.  Managing stress and fatigue, body image. I work hard to manage stress by continuing a fitness schedule, making sure to get enough seep and proper nutrition. Body image is a bit rougher, but focusing on the things I am great at and the strength and power I have helps.

Fav Quote that inspires you right now in your life?

“When it feels scary to jump, that is exactly when you jump, otherwise you end up staying in the same place your whole life.”   Why? So many good things can happen when you trust in yourself and go after your dreams.

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? 

Keep moving forward no matter how small the steps or how many obstacles you face.  

What do you love most about the GORGO community?

I love to see that it is possible for women to support women.

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

I’ve always loved the pictures of Camp Gorgo posted by friends who attend each year. The women looked like they were having so much fun. 2019 was my first year and I had a fantastic time connecting with so many women and learning so much from them. It was a weekend of learning, growing and fun.

Any Advice for someone interested in attending but unsure if it’s for them?

I would tell anyone who is contemplating it to just go. The love on acceptance you feel there is greater than your fear.

-

Chapin Schnick: Honoring Your Body Through Life's Ebb and Flow

By Jill Farr

To say that Chapin Schnick was “active” growing up is an understatement.

“In high school, I played volleyball, soccer, basketball, and softball, and I swam,” Chapin says. “And then I played college softball.”

For many people who are athletes in high school and college, finding the time and energy to be the level of active they were in their youth is difficult; the pressure of getting a job and maintaining an adult life takes a big chunk out of the time formerly devoted to sports. But Chapin stayed athletic.

“I dabbled in things after college, CrossFit, running.” Chapin says. “I stayed active. Even during a time when I was overweight, I was still running marathons.”

Some big events altered that trajectory, however.

“After two consecutive miscarriages and a debilitating wreck,” Chapin says, “I took an extended break from the gym and enjoyed a few years where I just focused on being a rainbow-wearing, donut-eating art teacher my students loved.” 

“In a sense, this was excellent, because it helped my career. I came out of it with a few important grants, including the inaugural InstaGrant from the Indiana Arts Commission, I presented at national conferences, and was named the 2018 Indiana Art Educator of the Year.  My mental and physical health suffered, though.”

This time, Chapin took a different route back to fitness. 

“In the spring of 2018, I began taking weekly hot yoga classes and going on backpacking trips with DNK Presents, a women-owned adventure company, which led into a summer of camping road trips. Coupled with a focus on intermittent fasting, I finally felt like me again. In addition to now working for the Indiana Arts Commission (IAC), I’m training to be a guide with DNK Presents.”

Instead of an intense, regimented workout schedule, Chapin’s fitness life is more organic.

“I focus on yoga and hiking, and natural movement in general,” Chapin relates. “Along with metabolic conditioning. If I have an upcoming hike, I’m preparing for it. I’m usually just focused on trying to get 30 minutes of activity, whether it’s weights, kettlebell exercises, or whatever. Today I did double unders..it varies.”

Another shot in the arm for Chapin’s fitness life has been Camp GORGO.

“I had been following Val Solomon on social media, along with Christie NIx, about six years ago, when it came up on FB that they were going to do a lifting workshop, and it was at my parents' gym. I was so excited to see it happening, and then after that they announced that Camp GORGO was happening in the same area. I’ve gone to every single camp since.”

“It’s not even so much the workout experience for me, anymore...I came out of the first camp with friendships and more of a holistic view of fitness. Every summer since has been about catching up with these women, setting new goals...I literally can’t imagine my year without a Camp GORGO in it.”

Chapin gives yoga a lot of credit for bringing her back into the fitness fold. 

“For about six months,” Chapin explains, “After the accident, I did nothing aside from the occasional walk. Yoga was what brought me back to the point of being able to get active again.”

Yoga is deceptively simple, and good exercise for someone who needs a gentle fitness beginning...but it’s also a very intense workout that can level up as your strength and ability increases. Studies have shown that there are several reasons why it has such a positive impact on the people who practice it, but Chapin has her own opinion.

“The reason I think it appealed to me so much--after having basically destroyed my shoulder in this car accident--was the notion that it’s infinitely accessible. People following the same flow can have very different abilities. I may not be able to do this intense version someone else is, but I can do it where I am, and get benefit.”

In addition to its gentle on ramp for beginners, yoga has the potential to build incredible strength, and Chapin has seen that, too.

“For the last two summers of Camp GORGO,” she says, “I’d only done yoga and hiking, going in, but was keeping up with everyone. I hadn’t picked up a weight for two years. It blew my mind.”

The mind/body connection can be experienced with any activity, but yoga’s origins give it a leg up, since it was designed with that symbiosis in mind.

“I always come out feeling relaxed,” Chapin says. “I prefer hot yoga and one of the reasons is that I just feel cleansed. It’s about more than the activity. Being into yoga for the last couple of years has gotten me into understanding chakras and things like Reiki. I always thought Reiki was crazy stuff, and now I participate in Reiki massage. It’s opened my eyes to more.”

Chapin’s love for hiking developed out of necessity, and is fed by the meditative quality of having the great outdoors as your gym.

“The hiking focus came about when I was prepping for some camping trips,” Chapin shares. 

“I knew we were going to be carrying 60lb backpacks, so I got into it. I’d avoided the outdoors for a while, but this got me back outside. As with yoga, I feel renewed afterwards. Now I’m an assistant backpacking guide for a women’s outdoors company. In October we’re going to Tennessee, we’ll have a bunch of beginner backpackers --women--and we’ll teach them about no trace ethics, safety, and how to poop in the woods!”

“I had always felt like, coming out of being a competitive athlete, that I need to keep up with running, I need to keep up with lifting, but I don’t feel the stress of needing to have a certain type of movement any more. I’m trying to honor my body, and if I feel like moving my body a certain way, I do. I don’t feel the need to have a certain structure with having to have four lifting workouts that last a minimum of an hour...my only focus is four days with 30 minutes of activity.”

When you look at the pattern of Chapin’s activity, going from the highly competitive mindset of organized sports, to the Zen end of the spectrum, with hiking and yoga, you might wonder if a part of her misses the competition. She wondered about that, herself, and the answer might not be what you’d expect.

“I thought I would feel lost, not having competitions coming up. When I had the wreck, I was training for a powerlifting competition. That hasn’t interested me since. And it’s freeing in a way. I spent probably 25 ish years always trying to focus on being the best at some pursuit, or supporting other team members, and now I just feel like...I’m just trying to be good to my body.”

And as far as the team aspect of sports being gone, Chapin says that she’s found the fix for that in Camp GORGO, with even more of the support, and none of the competition.

“I feel like a lot of folks coming to Camp Gorgo believe it’s going to be the opposite of what it is. They think, “Oh, it’s a fitness camp with all of these influencer types...everyone’s going to be catty...it’s going to be competitive, focused on looks...it’s the opposite. I actually feel so relaxed at Camp GORGO. We’re all trying to be the healthiest versions of ourselves. It’s freeing to be around women who have similar goals.”

The ability to listen to what your body needs and honor it as life changes those needs is the big message that Chapin believes her story holds. And that adaptability has served her well in finding happiness and contentment with the changes she’s had to navigate.

“I spent more than 25 years thinking being a mother was the one thing I was certain I was meant to be,” Chapin says.

“But as I close in on 34, I am happily content with my handsome hubby and our three furry boys, my goal of 30-min. of movement most days of the week, and supporting fellow artists and arts organizations in Indiana through my position at the IAC.”

Dig, and Push Through: Joyce Harrison

By Jill Farr

Joyce Harrison wasn’t athletic growing up, and carried some extra weight as a result, not unlike many kids who aren’t particularly active.

However, not many people have a clear idea about the “why” behind childhood habits...and Joyce does.

“I survived being raped and molested as a child,” Joyce explains. “So, from a young age, I already felt unworthy, broken and dirty. Looking back I think I kept my body hidden under layers of fat, ate my feelings, then hated myself even more in that vicious cycle.” 

“As an adult I worked through those feelings, or so I thought, and went on about my life and got married to an amazing man and started a family.”

While the trauma of her early years had posed a significant challenge, Joyce had no idea that an even greater one lay ahead.

“When our second child Olivia was 11 months old,” Joyce says, “She died of a very rare condition. We were devastated.”

The loss of a child is one of the most horrible things most parents can imagine, and Joyce and her husband Terrance faced it, and carried on.

But the heartbreak wasn’t over.

“Three years and three days later,” Joyce explains, “Our third child, 18 month old Samuel died of the very same rare condition.”

“I fell into a pit of grief so deep and dark and terrifying. Losing one child is tragic, but losing two? I begged God to help me understand. I was in a constant state of fear that something else bad would happen. The toll that grief and stress takes on the body, mind and soul is immeasurable.”

Joyce kept going forward, doing the things that needed to be done, and living, but finally the pressure of continually managing such a deep, underlying depression finally became unbearable.

“When my youngest son, Max was 6 months old,” Joyce shares, “My husband deployed for a year to Iraq. Within a month, I hit rock bottom. I felt isolated and alone. I didn’t want to die, but I didn’t want to live either.”

Friends and family stepped in, helping Joyce to take some initial steps.

“My mom took me to weight watchers and a friend took me to a spin class--my first ever.”

“Within a few weeks of lining up some nutrition and exercise, I saw some results,” Joyce says. 

“I also sought treatment for my depression and PTSD and started to feel like I was worth it. I felt like I was climbing out of the rubble and looking around at my life--in fact, the previous almost 10 years were a blur, I didn’t even remember how I got to that point exactly.”

Joyce decided that living her best life and being the best mom possible to her living children Gracie (now 18) and Max (now 9) would be a way of honoring Olivia and Samuel...not forgetting them.

The impact of exercise on a variety of types of depression is well studied and documented, and while those suffering should always consult a health professional for diagnosis and treatment, engaging in exercise is a meaningful way of helping your brain and body cope with trauma. Research has also indicated that the relief from depression that exercise can provide is long lasting, and Joyce is a believer. Once on the road of recovery, she made the decision to amp up her activity level.

“My primary fitness goal is to be healthy and strong,” Joyce shares. “Although losing weight seems to be all I can think about. The scale and clothing size has ruled me for as long as I can remember, but I’m trying to change that mindset and not focus on the numbers. One day I would love to walk across the stage in a fitness competition just to wear the sparkly bikini, but right now I’m still trying to learn my body and how to get it in the shape I want. Until then I will love it and honor it for giving me 4 amazing babies.”

“After I got started, I followed (stalked) some people on Facebook. People like Busy Mom Gets Fit, Sisters in Shape, Dani Get UR Guns, FitNix and my coach, Natalie, and then I read about this thing called Camp GORGO!”

Joyce’s initial excitement was temporarily derailed by old, negative thought patterns, though. 

“It was so close to my home! But I kept thinking things like, ‘Oh, but I couldn’t, I’m not fit, I’m not strong, I’m too fat. So I just sat and watched for two years as this amazing event was happening.”

But that didn’t last, and eventually Joyce’s desire to be a part of this event overcame her self-doubts...and the results were worth it.

“Camp Gorgo literally changed my life,” Joyce says. “Obviously from meeting these amazing women that I totally fangirl over in person, but also from them being transparent, open and vulnerable.”

“I connected with a tribe of women that are strong, fearless, full of grace and grit. I communicate regularly with my Camp GORGO roommates and even though it’s through text or Facebook, the strength, encouragement, and empowerment is palpable.”

In sharp contrast to the years of darkness and depression, Joyce now has joy in abundance.

“Sometimes I feel guilty for being so happy and sparkly,” Joyce says, “But God has restored my joy and I can find it anywhere! I have been an RN for about 20 years and I have just graduated from the University of Cincinnati with my BSN. I am very fortunate to have the support of a great husband and family.”

When asked what advice she would give other women, who are struggling with feelings of unworthiness, or crippling depression that feels as if it’s all-consuming, Joyce admits that it’s hard to share, but wants other women to know that they can take the reins of their mental and physical health.

“I struggle telling my story sometimes,” Joyce says, “Because I am not where I want to be; it’s messy and imperfect. But I have learned to take responsibility for my mental and physical health, become proactive and less reactive.”

“Have an honest discussion with yourself, ask yourself, what is the life you want to live, what does it look like and how would it make you feel? It is so liberating to discover your authentic self. Do one thing everyday that will get you to your goals. Change your inner dialogue, tell yourself how awesome you are and what a great butt you have! I was told that whatever you are going through, God has already put in you what you need to make it through, So dig and push through! It’s painful and it reveals parts of me I don’t like- but then I imagine the life I want to live to honor my children and it’s so worth it!”

How to Enjoy Your (Less) Healthy Vacation

By Erica Willick, Sisinshape.com @sisinshape

Summertime is in full swing and that means for many of you, vacations are part of your plans this month. If you have a vacation on the horizon, here’s a question to consider: How healthy do you plan to be on your vacation? This isn’t a trick question!

It may surprise you to find out that as a nutrition & fitness coach I don’t necessarily recommend you stick 100% to your healthiest plan on vacation. As you know, we believe in moderation and that also includes moderation on how strict you are with yourself. Unless you have a very special event that requires a top physique (you wedding day, competition etc.) coming up in a month to 6 weeks from your vacation, you don’t need to stick to your “plan” in order to still stay healthy.  I actually encourage my clients to be a bit (less) healthy on vacation!

When you go on vacation, one of the main benefits is rest, relaxation, and a time to get away for a while. Even with the best of intentions, if you decide to stick to your healthy plan in a regimented way, that won’t leave you as much time for spontaneous fun or the downtime that vacation is great for. Read on for my key tips on how to have a (less) healthy vacation this summer.

Should You Work Out?

The first question to ask yourself when trying to decide how healthy you need to be on vacation is often if you need to “workout”. While there’s no need to put pressure on yourself to follow your specific plan each and every day, getting movement and staying active is key to avoiding the ick factor that comes with being sedentary for a week. There’s no need to hit up the gym every day, instead think of doing active things like jogging along the beach, hiking, or swimming to keep your activity level up without throwing you off completely. As fit women, our lifestyle includes working out and eating healthy. If you completely throw that out the window during vacation you won’t feel good and it’s that the key to this whole lifestyle? But, if you don’t allow yourself to enjoy your vacation with less rules, you won’t experience the benefit of the vacation either. Plan to workout when you can, but don’t make any commitments to being in the gym every day if that won’t allow you to enjoy your time with friends and family.  

What To Eat

When it comes to eating on vacation there are two extremes to avoid. First of all, throwing all caution (and health) to the wind and indulging all-day-every-day is not going to be good for your health or wellbeing. When was the last time you over-indulged and felt great the next day? It just compounds if it’s a weeklong binge.  That doesn’t mean you can’t indulge in some things that you love though! In fact, we would recommend that you do splurge a little because it is a vacation after all! Here are a few thoughts on when to splurge and when to keep to your healthy routine.

Should you drink alcohol?

If you’re someone who enjoys an adult beverage here and there, your vacation is the perfect time to do so! There’s no reason why you can’t have a beer or glass of wine if you enjoy it, and it helps you relax. Of course, binge drinking for an entire night won’t help you feel good either. The key is to do an indulgence in moderation, so that you will feel good not only the day you’re partaking, but the next day as well (because who has a great day after a night of binge drinking?)

Determine your indulgences ahead of time

What is it that you just love? Is it ice cream? If so, plan to have it once or twice on your vacation. Do you crave a hamburger and fries? Make that part of your vacation plans. By setting your indulgences up in advance it will help you to say yes to healthier choices throughout the rest of the vacation. There’s no reason to deprive yourself of all the fun treats your family is enjoying throughout the vacation, but if you plan ahead, you won’t completely derail your progress either.

Have a kitchen available if possible

One of the greatest ways to set yourself up for success when on vacation (especially if you have little ones) is to have a kitchen available. This allows you to create healthy meals and have some of your staples available at all times, but doesn’t mean you can’t go out and enjoy a meal on the town when you feel like it. By having some staples like fresh fruits and veggies, and the ability to cook healthy meals, you won’t have as many situations where you need to indulge in less than healthy food when you may not even want to.

Breakfast can be your staple healthy meal

If you keep breakfast as your healthiest meal of the day, you will find that it sets a good for the rest of the day. Bring things like almonds, fruit, shakes and other items that are part of your healthy at-home routine to maintain some balance. Breakfast is a great choice for this healthy meal because it will set your day up to be a healthy one, instead of weighing you down with a lot of unhealthy carbs or sugars first thing in the morning.

Remember, a healthy breakfast includes: protein, carbs, healthy fats and fiber!

Have a “Recovery” Week Plan

When you get back from vacation it’s often a good idea to avoid indulgence completely for a week and get back to your “normal.” This can include having a cleanse day, avoiding all treats and alcohol, and getting back to your regular workout routine. By being a little strict with yourself the week you return from vacation you will be able to easily get back on track and back to your healthiest self.

What do you think? Will you have a (less) healthy vacation this summer and see it as all part of your amazing healthy life?

Joann Rivas: Finding Herself Through Many Facets of Fitness

By Jill Farr

For many women, the realization that fitness matters comes to them for the first time after they’ve experienced pregnancy and childbirth. Joann Rivas was one of those.

After her son was born in March 2012, Joann knew that her personal level of health was in question due to the weight gain she’d experienced during her pregnancy, but it wasn’t until she saw a family photo taken at an amusement park that she made the decision to make a change.

“I thought, ‘This is not me’”, Joann says. “This is not who I am.”

The journey to get back—or uncover—her true self ultimately led her to strength training with weights and competing in a figure competition, but that path was prepared with another pursuit; yoga.

“I started eating clean and making some weight loss goals in 2012,” Joann says. “After seeing some increased fitness and weight loss, I had a setback over the holidays, but made a New Year’s Resolution in January 2013 to get back in gear. A few months later, I began practicing yoga daily. I also began to incorporate a more plant-based diet into my life.”

Although you don’t hear “yoga” and “plant based” mentioned very often in the weight lifting world, Joann believes that both had a powerful impact on her fitness beginning.

“I definitely think it had an effect on my core,” Joann says. “After about two months of doing that and researching, I felt I was ready to start lifting weights.”

The flexibility that yoga practice brings is a positive, balancing force to weight lifting, Joann believes, and she points those who are curious to the Internet for inspiration.

“Instagram is great for yoga,” Joann says. “The monthly challenges you can find are great—some of my favorites are @beachyogagirl, @kinoyoga and @laurasykora—and you can get in contact with others easily.”

While yoga helped to create a foundation for her fitness, Joann credits weight lifting with the final result.

“The weight melted off,” Joann says. “When I started in May I weighed 150, and by July I had lost 20 pounds and was 10 pounds lighter than my pre-baby weight.”

Joann began charting her progress and sharing her research on a blog, (jox0fit.blogspot.com) and on Instagram (@jox0_fit). Her social media sites also became a way to chronicle her progress towards another goal she had set; competing in a figure competition.

“I did my first competition last year,” Joann says, “And I plan on competing again in February.”

While not for everyone, Joann says that the experience was an encouragement, and she thinks it can have specific benefits for those who are curious…and careful.

“I like the stage, I like the process,” Joann says. “I’d like to get in the habit of doing it once a year or so; I feel like it gives me an accountability, a reason to focus.”

For those who want to try it out, Joann cautions against getting too caught up in the competition itself, and extols the benefits of good coaching.

“I did have a coach for my first competition,” Joann says. “The first few weeks, I thought I could do it on my own, but there’s a lot of fine tuning beyond the basics. Find someone you trust, someone who either sees eye to eye with you on your goals, or respects them. If you want to do it naturally, if you want to not eat a lot of meat or use artificial means, find someone who will work with you, not against you.”

“You might get short term results if you neglect healthy choices for the sake of competition, but it’s not worth your overall health.”

When she’s not preparing for a competition, Joann still follows a predictable fitness schedule.

“I usually train two days, take a rest day, train two days, then take the weekend off to be with my son,” Joann says.

While that time to just relax and enjoy being a mom is important, Joann says that the workout time is just as crucial.

“It definitely helps my inner peace,” she says. “Taking that hour after he’s in bed or before he’s awake is beneficial. I’ve seen the benefits of it. As a mom, taking care of yourself benefits everyone in the long run.”

Joann also knows that the average woman will experience setbacks, and wants to be a realistic example of someone who takes life’s curveballs and still keeps going, and making choices that lead to good results.

“Take it one day at a time,” Joann says. “Don’t overthink the process. Fit it to your life. As long as you’re moving forward and doing the next thing right, you’re doing good.”

Top 3 #thatsogorgo Game of Thrones Finale Moments

By Erica Willick

The final episode of Game of Thrones aired this week.  As a GoT fan and a Gorgo girl, a few particular moments in the epic finale resonated with our inner queens.

While the unravelling of the badass mother of dragons Warrior Queen Daenerys could be seen as a let down to us Gorgo Girls, we know that everyone chooses her own path.  All the handsome heroes and wise friends in the world cannot choose our path for us.

The path Daenerys chose was definitely not gorgo-esque.  Empowerment is never about making the choice for someone else – no matter how ‘right’ and ‘good’ we view our perspective.

If not the Warrior Queen, then what were the top #thatsogorgo GoT finale moments?

#3 Queen of the North, Sansa Stark

We met Sansa Start as a girl who dreamed of being a princess and royalty.  Naïve, shallow, and a ‘helpless little bird’. Sansa believed that her betrothal to a prince was the fulfillment of her fairytale dreams.

Life delivered hard lessons.  Sansa’s betrothed prince was a sadist, and ‘rescue’ by men ended in manipulation and abuse.

Yet Sansa chose not to stay a victim in this story – her story – and became the Queen that liberated her people.  Not a Queen through marriage to a King but crowned in her own right, risen from the darkness and owning that darkness as forever part of her strength.

Sansa sitting on the throne in her final scene, a deep, powerful, wise and just woman.  A True Queen. #thatsogorgo

#2 Bran the Broken’s View of Failure

Before being banished to the Wall for life, Jon Snow says goodbye to his family.  Jon kneels before his brother Bran, the newly crowned King of Westeros.

Jon apologizes “Your Grace.  I’m sorry I wasn’t there when you needed me.”  Jon is referring to his failure to make it to Bran during the Night King’s attack on the living in the Winterfell godswood.

Bran, the wise all-knowing-being replies, “You were exactly where you were supposed to be.”

Knowing that our failures, especially the big ones, were exactly where we were supposed to be in those moments.  #thatsogorgo

#1 Arya Chooses to Be Who She Really Is

In the very first episode of Season 1, Bran a young boy and Arya’s younger brother, practices shooting arrows at a bullseye on a barrel (and misses repeatedly).  Bran is encouraged by the crowd of men watching to try again and given tips to improve. Meanwhile, Arya is stuck inside doing needlepoint with the other ‘young ladies’.

Arya hears the activity outside the window and sneaks out of her assigned activity.  As Bran misses another shot, Arya hits the bullseye over her brother’s shoulder.

Everyone watching laughs at the ‘cute’ scene of a sister showing up a little brother in a ‘male skill’.

And so begins the eight seasons long journey of Arya’s fight to be who she really is, and not accept to be what others want her to be, or think she ought to be.

It was far from an easy road – but in the closing scene, Arya chooses to sail West of Westeros because of the adventure it holds for her.

The peace, happiness, and freedom on Arya’s face as she pursues her truth. #thatsogorgo

Running Coach Heather Albright and the Power of Pushing Yourself

By Jill Farr

Sisters in Shape online trainer Heather Albright has a wealth of knowledge to offer as a trainer; nutrition guidance, strength training help...but her speciality, both personally and as a fitness coach, is running.

“I’m more of a running coach,” Heather explains. “And I personally do about one marathon a year and some shorter things in between.”

Many people love running, both for its entry level ease and because all you need are shoes and space. While many teach themselves the basics, or just start running and never look back, Heather advises that there is a point where specific coaching about your running is valuable.

“I think the toughest part for people is getting over the initial hump with running,” Heather says. While she loves her chosen pursuit, she agrees that it gets a bad rap from those who aren’t immersed in it already.

“Running just kind of sucks for a while,” Heather admits. “It’s not fun when you’re starting out. But once you get to where you can easily run three miles on your own, then you can start looking at, ‘Okay, I want to get faster. I want to add miles.’ That’s when it’s sometimes helpful to get a coach. And a plan. I can evaluate how things are going, help you build in cross training so that you don’t get injured.”

That last part--injury prevention--is another facet of running’s killer reputation. It’s true that there are a host of ways you can hurt yourself, but there are also some basic precepts that can prevent the most common injuries.

“The biggest challenge for runners is getting injured,” Heather says. “You have to pay attention to the little injuries so that they don’t become big deals. You also have to do all the things--the stretching, foam rolling, recovery, sleep...all those things that balance you out as an athlete. Not many people understand that or have been taught that.”

Anyone who has taken up running as a pursuit has probably encountered some joking about it, or heard lines like “I don’t run unless someone’s chasing me,” or, “You know we don’t HAVE to do that, right?”

Running’s perceived (and actual) difficulty may draw a certain personality type, Heather admits, but she also believes it’s a natural desire for humans to move...and sometimes move fast.

“I was just at a women’s running retreat and that came up. Why do we do this? A lot of us are competitive; we want to show the world our times, but that’s not the only reason for it. Most of it goes back to...we were never designed to be sedentary. Running was one of the original ways we moved.”

That primal drive may fuel the famous “Runner’s High” that gets so much press, and Heather acknowledges that both the exhilaration it brings and the intensity that running requires are key aspects of why she loves it.

“There is something just so incredibly freeing about it. It depends on the day, sure; some days my legs are heavy and it sucks. But when you’re flying and you feel like you’re walking on air...that’s the best. We’re just chasing feeling good.”

The fortitude required is also a positive, and Heather alludes to running’s unparalleled potential for cultivating tenacity.

“I believe you develop a mental toughness when you run. A lot of people in this day and age just don’t have that. I asked on a Facebook post recently…”When is the last time you really pushed yourself?””

“My last track workout, it wasn’t great, I didn’t get my fourth tempo mile, but I pushed myself. It’s money in the bank. Not enough people go there. They don't push themselves. I do think runners push like few other people do.”

Coaching is a passion for Heather, but her first love was running, and it’s a love she still holds.

“Running has been such a source of confidence for me. I got into it as a way to lose weight, but I hit that first goal by actually doing a 5k, so I got hooked on the race thing early on. Then the times got shorter and the distances got longer. I’ve surprised myself by getting out there and doing better than I thought I could. That has bled over into other areas of my life, like training women.”

Lessons from Heather:

Change the narrative.

“I like to ask people...what story are you telling yourself about yourself? What are your limiting beliefs? I asked someone the other day, “What’s your biggest struggle?” and she said “Getting to the gym.” I knew her schedule, that she didn’t go to work until around 10 a.m., so I asked when she was going. She said, ‘After work’, and I responded, “Why don’t you go in the morning, before work?” Her answer: “I’m not a morning person.” She’s telling herself that she isn’t a morning gym person. But it’s pretty easy, once you identify that, to tell yourself a different story. Start saying, “I am a morning gym person.” Say it for as long as you need until it’s true. We all like to say, “I’m not a runner”, but unless you have serious challenges, your body is able to do it. Just ask yourself which limiting beliefs you’re telling yourself, and change them.”

Ease in.

“I like run/walk methods; Couch to 5k, etc. Start there. When you get to where you can easily run 3 miles, think about a running coach. If you come to me before that, I would just have you do something similar to that. It’s solid. That’s what I started with. It’s a smart way to build up.”

Don’t ignore recovery and form.

“Recovery is tough because no one wants to take the time off--but recovery has to happen. You have to take care of your body. That’s why there are so many injured runners. Not listening to warning signs, not strengthening, foam rolling, and recovering are not great. Understanding common injuries is important, too, so that you can recognize them.”

“If your form isn’t great, it heightens injury risk. Strength training is important, too.”

You can connect with Heather Albright at @halbrightfit

#GORGOgirl: Katharine Millar

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

Tell us about your fitness life.

I am at the toughest part of my fitness journey again...GETTING STARTED!  After being in the best shape I have ever been in, I had my 4th and final child a year and a half ago.  I am starting over in terms of needing to lose weight, workout, eat better, and fitting in “me” time, etc.  It’s so hard to put yourself ahead of your children and family life. I love weights, group HIIT classes, and just about every sport out there. The nice thing this time around is that I know I can do it because I already have. I’ll get there eventually so I don’t stress about it or get down on myself at all. I just keep putting one foot in front of the other, and focus on making small changes knowing each one counts!

Tell us about your non-fitness life.

I am a wife and mama to 3 active boys (10, 8, 6) and a sweet baby girl (1 1/2).  I own and operate with my husband a successful moving company that my father in law started 50 years ago this year.  

What do you love about GORGO?

I love everything about GORGO and what it represents for so many different women.  Most of all, I love that I can be myself! I can be surrounded by women and never feel judged.  I am there to inspire and be inspired. Every year, I experience something different which leaves me feeling so incredibly empowered & motivated.

Any fun facts?

I love to travel! Cruising especially, and mainly because the food is fantastic and I love to eat.  I started taking piano lessons this year in a simple attempt to get back at doing something for me.

Anything else you want to say?

I want to tell all those struggling women out there who think they’re the only ones who find it difficult to make time for themselves or aren’t able to get or stay motivated to keep going.  Don’t give up, you’ll get there, you just have to keep trying!!! Even those that appear to have it all together, or have the body that you one day hope to have, experience their own struggles as well. We all have days, weeks, or months that we can’t seem to get our sh#%* together.  Everyone has to work hard for what they want whether you’re just starting out or been at it for years! Don’t give up on yourself... you’re worth it!

Anything about camp GORGO you'd like to mention? What made you want to attend this year, why do you look forward to it? Favorite part? Etc....

I look forward to it every year and it’s something in my life that is just for me.  Camp GORGO is a weekend of empowerment, a weekend to make new friends and connect with old ones.  It is a weekend to really fuel, inspire, and motivate one another. Everyone that attends contributes in some way even, if they don’t realize it. We are a family of like-minded women and I am so blessed to have found this tribe :)

Food Myth Busters: Debunking the Top 5 Food Fake Outs

By Shannon Liard

Not all nutrition advice is created equally. In fact, some of the nutrition advice that litters Internet searches, magazine pages, and social media posts is just that – created. Not scientifically founded, not medically based, just… created. More often than not some self-proclaimed expert crafted up some dietary tactic that worked some time for someone and slapped a sensationalistic headline on it and we’ve got the next trending dietary approach. Maybe it was pulled out of thin air, maybe it was nutrition advice someone gave us; maybe it is the truth, and maybe it is an untruth. When it comes down to the nitty gritty, it is regular exercise, consistently sleeping enough, and a balanced diet that are the three keys unlocking even the most far off health and fitness goals. Yet, still there are myths and misinformation in abundance when it comes to nutrition. Why? For most people excitement does not exist in regular exercise, sleeping enough, and eating a balanced diet.

When I was younger I learned the saying, “behind most lies is a sliver of truth.” Now, as an adult, I know that clearly there are many applications to that little nugget of wisdom. As a Dietitian Nutritionist, I know that nutrition advice and dietary approach are no exception.

So, Gorgo Girls, let’s take a hard look at the cold reality of the top 5 food myths I hear most often and debunk them once and for all.

1. Counting calories is good enough.

This is a myth that was started early in the century that has lingered around ever since. While counting calories can curb excessive eating or alert you of under eating (yes, that is a thing), it is certainly not the be-all and end-all of dietary intake. Not all calories are created equal; dietary fats and alcohol have a higher caloric energy load than carbohydrates and proteins. As important as caloric intake and calorie counting is, the split of macronutrients - carbs, protein, and fat - consumed is just as important.

Bottom line: Watch your macro split and your calorie intake for effective dietary control.

2. Eat less to lose weight.

This myth applies to long term, sustainable weight loss. Science has proven that burning off more calories than you consume leads to weight loss. However, the problem comes in that this only yields short-term results. The truth is that often times when we “eat less” we’re under cutting the amount of calories that our body needs to function in life + fitness, so over time we’re putting ourselves into cellular starvation mode without even knowing it. This then causes our body to start holding onto anything ingested, slowly increasing our body weight and changing our body composition to a higher body fat over time. To lose weight long-term we’ve got to build lean muscle, propelling our metabolism; to build muscle we’ve got to eat more than the bare minimum.

Bottom line: Don’t short yourself to an extreme on calories trying to lose weight and keep it off.

3. Alcohol stores as fat.

The large truth debunking this myth is in the science of the human body having no ability to store alcohol calories like it does food calories. However, drinking alcohol does put a hold on your body’s digestion of any consumed food calories, taking priority in digestion until it is all excreted out of your system. Remember learning the “1 drink, 1 hour” rule? That’s roughly how long it takes you to metabolize one standard alcoholic beverage and it’s also roughly how long your metabolism is on hold per drink that you consume. Drink a six-pack in a day at the beach? That’s six hours on metabolic hold from properly digesting food and using it as energy. While the alcohol calories themselves may not be stored as fat, the food calories that you ate while you were drinking may be, simply because they are not being metabolized for energy while there’s still booze in your body.

Bottom line: Limit your consumption to 1-2 drinks no more than 4 times a week for women, and 2-3 drinks no more than 4 times a week for men if you want to hit your goals.

4. Carbs are bad and I shouldn’t have ______________.

I’ll let you fill in the blank. Carbs are bad and I shouldn’t have: bread. pasta. rice. potatoes. fruit. The list of foods I’ve heard filling the blank on this myth could easily be a mile or more long. Let me debunk this myth for you now, at long last. Carbohydrates are the number one fuel source in your body. They are a critical part of cellular energy, muscular function, brainpower, and a well balanced diet. Without adequate carbohydrates in our diet we can quickly feel slugglish, hangry, fatigued, headaches, brain fog, irritability, leg cramps, constipation, heart palpitations, and drastically reduced physical and mental performance. This myth got started years ago when the belief arose that carbohydrates make people gain weight. The truth is that any macronutrient in excess can make people gain weight.

Bottom line: Choose healthy carbs that are fibrous like whole grains, fruits, and starchy vegetables as well as reduced fat dairy as a part of a balanced diet.

5. Consume 1 gram of protein per pound of body weight.

In recent years many diet approaches have left people over consuming protein in hopes of building or maintaining muscle. Eating excessive protein in amounts greater than the body needs can have negative effects including weight gain, extra body fat storage, extreme stress on your kidneys including excessive urine output, dehydration, and leaching of critical bone minerals. On average, Americans are consuming three to five times more protein than their body needs and can actually use. The truth? The body needs 0.8 grams of protein per kilogram of body weight for an average adult and up to 1.5-2.0 grams of protein per kilogram of body weight for those that are performing strenuous exercise most days of the week. To accurately calculate how much protein your body needs, take your bodyweight and multiply it by 0.454 to get your kilograms of body weight. Then multiply that by 0.8 to get your grams of protein needed if you’re not regularly exercising, and multiply your kilograms of bodyweight by 1.5-2.0 if you are regularly exercising to get your protein macro goals.

Bottom line: 1 gram of protein per pound of bodyweight is only acceptable for very short amounts of time to not strain your body and have negative effects. Your regular daily intake should be between 0.8 – 2.0 grams of protein per kilogram of body weight, dependent on your physical activity level.

I Cannot Even. No, Really You Can.

Written by Priscilla Tallman

I can’t.

I cannot even.

I just cannot even.

I mean. I can’t.

We’ve all heard these expressions. Goodness, we’ve all said them. Tiny little word jabs we use throughout the day to express our disbelief in someone, some thing or some event. Social media has made our ability to can or can’t such a toss away expression anymore, we’ve forgotten those two little words (and the extra ones we tag on for dramatic emphasis) are rooted deeply in our ability to accomplish something.

I mean, can you even? Can you just even?

Yeah, you can.

One of my favorite sayings from my competitive sports playing days is one I stole from my husband, and he stole from his college volleyball coach. It’s super simple. Say it with me:

“Can you?”

That’s it.

Any time a ball was out of play or shanked, his coach would yell “Can you? Can you?” In the middle of a heated game or intense practice, no one had time to answer. You either could, or you died trying. Once we get out of our 20’s or we stop playing something competitively or we stop training for a specific event or sport and begin training for life, we start making excuses about our ability. We start not being able to even – way too often these days.

I get that. I really do.

I have to scale or modify prescribed workouts on a very consistent basis. Some days my body tells me “no” all together. I have 20 years of competitive volleyball on this body and sometimes I wake up at the crack of dawn, peek at the workout and say to myself “I cannot even.” Three little words before the sun comes up that determine my ability in the gym and as a result, my ability and attitude all day.

So, I changed my husbands’ coach’s mantra a bit to fit my life. I switched the words around and took away the question mark – that left these two words: “You can.”

You can.

Imagine beginning your workout, your day with those two words. You can scale or modify the workout. You can do yoga instead if your body says “no” to the weight room. You can just walk up to the bar and lift it without telling yourself that you can’t a thousand times before you get there. You can take care of your body, your mind, your spirit and your emotions without sacrificing one for the other. You can use this phrase to encourage other women in your life without compromising your own ability.

You can.

This phrase is now officially my favorite sports (and life) phrase of all time. As a teammate, I love pushing my tennis partner to take a few more steps to get that stray tennis ball “you can, you can!” In coaching, I love encouraging young athletes to try another time when they are ready to throw in the towel “you can, you can.” When my kids tell me they can’t find anything to pack for their lunches, I say “you can, you can.”

Our days are a series of choices. Sure, there is some level of serendipity, spontaneity and even chaos to any twenty-four hour period, but we can still choose how we approach the day and how we speak to ourselves about what we are able to do. Choosing to say to ourselves “you can,” before the world has a chance to tell us otherwise is strategic and powerful.

Guess what? You can be strategic and powerful. Now what?

You can.