Stronger Than You Think: Dianne Rideout

 

By Jill Farr

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Career woman and single mom Dianne Rideout has a very clear answer when asked the standard GORGO interview question, “What do you believe sets you apart? What’s your source of empowerment?”

“I have never been handed anything in my life,” Dianne says. “I have worked for every single thing I have.”

While achieving goals as the result of hard work certainly builds a certain amount of fortitude, it’s also not something born in a vacuum; the mindset of success has to be there, too. It’s something Dianne has cultivated carefully, over the years.

Dianne was not fitness minded as a child, or particularly athletic. In fact it wasn’t until after her second pregnancy when she turned to fitness for weight loss that she discovered its secondary benefits. 

“I started my fitness journey with Sisters in Shape after I had my second child,” Dianne says.

“I was heavier than I had ever been in my life--almost 200 pounds and I am 5’2.”

“I had my daughter in May 2014 and was heading back to work in January 2015.  I started searching the internet and stumbled onto Sisters in Shape. I did a 6 week challenge and lost some weight but I still wasn’t where I wanted to be so I contacted Erica Willick and she started coaching me one on one.”

The newly found fitness focus ultimately helped Dianne with more that just physical strength.

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“I was having a lot of troubles in my marriage and personal life,” Dianne says. “I turned to working out as a way to work through those issues. I lost weight and became fitter than I had been before, but more importantly I really gained mental strength and clarity from working out.”

As it happens so often with women, Dianne’s foray into strength training brought to light a need for the coalescence of strength and assurance from other areas into the places where it was lacking.

“I’m a lawyer by trade,” Dianne says, “And I feel that in that realm I portray myself as strong and confident.”  

“In my personal life I was anything but that.”

“I had been beaten down a lot and I felt like I was far from the person that everyone saw in my professional life, and on the surface.”

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In the summer of 2016, just as she had amped up her fitness journey by going from a program to personal training, Dianne went a step further and traveled to Camp Gorgo for the first time.  

“It was very much out of my comfort zone to go to something like this where I didn’t know anyone,” Dianne says. “But it really changed my life.”  

Dianne credits meeting strong and inspirational women at the camp with challenging her to make another jump, and transform her life even more.

“After meeting women who had overcome many difficulties in their life,  it really made me realize that I needed to take action to life a live that made me happy,” Dianne explains. “I set out to start living an authentic life. I wanted to be strong and happy, and show my daughters a strong female role model.”

While the courage to strike out and change the aspects of her life that were unhealthy--both physically and situationally--is something she advocates for, Dianne also shares that realistically, the choice to make even positive changes isn’t without struggle, itself.

“Single mom life is so hard,” Dianne relates. “Some days I feel like superwoman. Some days I’m hiding in my bedroom just to escape my kids and cry. But I keep trudging on. Ultimately I want my kids to know that I did not put up with an unhappy or unhealthy situation. I stood up for myself and ultimately for them. I don’t think they see it at the moment, but I hope one day they will appreciate it.”

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Fitness competition became the next tangible marker for Dianne’s strength journey.

“I never wanted to compete, initially,” Dianne says, “But I found that once I started to build physical strength my emotional strength also grew. I felt empowered and decided that I would challenge myself to compete in a competition to prove to myself that I was strong.”

“Competing really wasn’t about winning or losing. It was about showing myself I had the dedication it takes to do it.  When I stepped on the stage I felt like a different person. It was so empowering. It turned out to be more that I had hoped for because I ended up winning two first place trophies and one second place trophy.”

Fitness became an integral part of Dianne’s life, one that helped her make strong moves in order to pursue happiness and health, and realize the depths of her inner strength.

That inner strength was tested when tragedy struck for Dianne, but ultimately her fitness provided a solid foundation for her to move forward.

“Last year, I lost my biggest support, my best friend and the love of my life in a tragic accident,” Dianne shares.

“It’s hard to put into words how traumatic his death was for me. He was my constant and biggest support. During the times that I wanted to give up, he reminded me of how strong I was and told me how much he admired my strength.  When he died, my life was shattered. The strength that I had worked so hard for seemed to suddenly disappear. Now I am trying to pick up the pieces and rebuild my life. I don’t think you ever get over something like that. I know that once the pieces are together I will be a very different lady - and a much stronger one.”

“It is ironic – I remember thinking that 2017 was the hardest year of my life.  Entering 2018 I thought to myself that 2018 was going to be “my year”. After all my struggles and all the work I had put in, I was finally going to be happy. I had no idea then what life had in store for me.  Even though I felt I had already come back from “rock bottom”, I had no idea at the time what rock bottom was.”

“Even with all of the other challenges I’ve had these past few years, attending his funeral was the hardest thing I have ever done.  So, in the end, 2018 ended up being the worst year of my life.”

“It is so hard to put into words what I felt. The best example that I can think of is that for many years I was in a dark hole. I worked very hard to dig myself out.  At the end of 2017 I felt like I could finally see the light. I was just at the surface of the hole, but before I actually climb out fully, someone grabbed my hands and threw me back down in that hole again. Only this time, the hole was deeper and darker than it had been before. I didn’t really know how to process my grief so I turned to my workouts to help get me through the days. It gave me time to think and reflect on everything that had happened.”  

“Despite everything, I survived.  I am still standing and slowly I’m picking up the pieces. My goal for 2019 is to start rebuilding my life.”

Research has shown correlations between improving physical fitness and enhanced mental states, and that can extend to coping with grief. Dianne’s fitness foundation provided a great outlet to help her cope with her grief. While it’s still a work in progress, she’s focused on moving forward.

“I definitely am not out of the woods yet,” Dianne says. “But I have come a long way since last year.”

When asked what she would tell other women who are struggling to leave unhealthy situations, or what advice she would give the grief-stricken woman who is fighting to just get out of bed, much less to the gym, Dianne adds her own dimension to a favorite quote from a book she loves…

“Never ignore your inner voice. Listen to yourself and believe in yourself because you are stronger than you think. I love this quote from Glennon Doyle Melton’s book Love Warrior, and it sums up what I believe…

“I will not betray myself. I will trust the wisdom of the still small voice. I will not let fear drown her out. I will trust her and I will trust myself. Love, Pain, Life: I am not afraid. I was born to do this.”







 

Embracing Imperfectly Perfect

 

By Crystal Seaver  

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Why strive for perfect when we should just embrace imperfectly perfect?

No, really --- WHY?

I don’t have the best answer, because, well, I’m guilty as charged. I all too often play this overly self-criticizing game too. And, it’s silly!

Let’s be real. Everyone’s thighs touch. Stomachs fold or roll [or do whatever it is that we so desperately don’t want them to do]. Weight fluctuates. Arms, butts, things – they all jiggle. Skin breaks out. Curves exist.

These things, they are all just things. But, here’s the difference. For a short while we go about acknowledging them and then the perspective switches. These things – somehow transform to define us.

So when did we stop playing nice? When did we shift from an uninhibited state where we did the things we wanted to do, said the things we wanted to say, and didn’t necessarily care about what others thought?

Was it the point where our world became increasingly visual? When we started striving for the next perfect selfie? Or was it something else entirely?

We get so caught up in what we are today, or yesterday, or should be. We really need to stop and just be. Be happy. Be imperfectly perfect. Be proud of our bodies and who we are. Bodies will change; they are what you make them. Sometimes they are lean, sometimes they are fluffy, sometimes they are pregnant, sometimes they are struggling, sometimes they are not what you want them to be.

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Bodies are always changing, but they are always beautiful. That’s a constant. We have to embrace that. We have to believe that. We have to go one step further and whole-heartedly convince ourselves of that too.

So, go ahead. Name off your laundry list of imperfections – all the things that are outtake worthy. Then make a choice. Will you embrace them? Loving your body will get you much further than hating it.

You can manipulate your body, you can make it healthier and stronger and the most important tool you own. That’s normal. It’s entirely possible to recognize so-called imperfections [no one else is as critical as you] and work with them – this will help you maintain a healthy body image in all too “fitspiration” allured world.

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I’ll leave you with this – you probably all too easily name your imperfections. So now set yourself up for this challenge. Stay present and name all the things you love about YOU, practice positive talk, remember that perfection is elusive, learn to feel versus look good, and maybe, just maybe limit that social media addiction.

Finally, take those so-called imperfections – and remember those are the things that are imperfectly perfect.

Imperfectly perfect simply means: you define your body; your body does not define you.

 

Pre and Post Workout Nutrition: And How (Un)Important It May Be To You

 

Author: Stephaney Theobald, with preface by Erica Willick

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As a diet coach, I get a lot of questions every day, but perhaps two of the most common I hear are “Should I eat before I workout?” and “What’s the best thing to eat after a workout?”.

This article will answer that question.  However, in typical Gorgo-fashion we fill you in on the bigger picture so you can decide how important, or unimportant this question actually is for you.

Asking about pre and post workout nutrition, especially as you get started with diet,  is like someone asking you “What do you want from the menu?” before you determined what night you were going to go out for dinner (are you even available?), what style of restaurant is of interest to you (mexican, fast food, cafe, etc.), and what restaurant are you going to.  To have a great dinner out, there are a number of much more important items that need to be address before you dive into figuring out what to order off a menu!

One of the best representations of how important, or unimportant pre/post workout nutrition may be for you was developed by Eric Helms in his “Muscle and Strength Pyramids” books.

In the pyramid below, Eric Helms takes the aspects of diet and stacks them into order of importance as they relate to your overall dietary success.  The items at the base of the pyramid are most important, and the items at the top of the pyramid least important.  You’ll notice “Nutrient Timing”, which pre and post workout nutrition falls into, is close to the top of the pyramid.  This means pre/post workout nutrition is less important than overall Energy Balance (total calories in/out), Macros (your ratio of protein/carbs/fats), and the Micronutrients (vitamins and minerals).  

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So before you get bogged down with what to eat before/after a workout, you’re better off to master the items below Nutrient Timing in the pyramid.  Priorities in nutrition are like priorities in life!  Put your focus where it really matters, and only add to your priorities when you have a good handle on the really important stuff!

OK, SO YOU’RE ACTUALLY READY FOR PRE AND POST NUTRITION

If you’re rocking the other (more important) parts of your diet, then let’s dive into what to eat before and after a workout.

As with most things, there is really no ONE right answer, as it heavily depends on factors such as the individual’s body type, goals, workout style, fitness level, schedule, etc. – however in this article I will attempt to address these questions in a general sense that applies to a broad audience.

SIMPLIFIED: Eat protein and carbohydrates before and after workouts.

But, let’s get more specific:

PRE-WORKOUT

First, let me clarify that when I say “workout” in this article, I am referring to any high intensity activity such as heavy weight-training or any cardio that gets your heart rate above 65% max.

The most important rule of thumb I tell most people who are looking to build muscle or lean out while preserving muscle is that it’s VERY important to eat before a workout.  Working out on an empty stomach is more likely to encourage the body to break down its nutrient-dense muscle for the fuel it needs to get through a tough workout, which is the opposite of what most people are trying to accomplish.

Updated research supports this showing that fasted cardio is not effective for fat loss, although this used to be a commonly held belief.  If you hear a trainer or coach telling you to workout on an empty stomach for better results, they need to do some updating to their research.

Pre-workout, I find that a good strategy is to eat some kind of lean protein with a low-fiber carbohydrate.

  • The lean protein will provide the amino acids your body will need to protect the muscle during an intense workout. Generally, I prefer a slower digesting protein before a workout, but even a fast-acting protein such as whey isolate is better than having no protein.

  • The carbs will provide the fuel needed to get through the workout.  For pre-workout carbs, I typically like ones that are lower in fat and fiber because I find that foods too high in fat or fiber can tend to sit in the gut and make you feel too full or uncomfortable during an intense workout.  You may find that you feel better during a workout with slower digesting carbs like oats.  Give both a try and see how you feel.

  • Pre-workout meal timing is 1-1.5 hrs before working out (maybe 20-30 min if just eating a fast digesting shake).

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POST-WORKOUT

A strategy I’ve found to be effective with most people post-workout is eating a fast-acting protein and a higher glycemic carbohydrate.  After an intense workout your muscles have been broken down and are essentially looking for nutrients to aid in recovery and rebuilding.

  • Eating or drinking a fast-acting protein, such as whey isolate, will allow the amino acids to get to work more quickly, and

  • A higher glycemic carb will better spike the insulin and help shuttle nutrients to the muscle more quickly and efficiently.

It’s not BAD to eat a slower digesting/high fiber carb post workout. But the faster the carb can be digested, the more your insulin will spike and you get better shuttling of nutrients to recovering muscles.  I don’t promote eating SUPER high glycemic carbs like Skittles, PopTarts, etc. as a general rule (because I prefer cleaner eating), but of course, truth be told, there are times I’ve had candy with my post workout meal.  If you have committed to a healthy diet, and you are craving a little something sweet, the post workout meal can be a good place to slip it in.

A great example of a post-workout meal is a whey isolate protein shake with a white potato.  Plus, I like to add greens for their anti-inflammatory effect (can be whole veggies or a greens supplement), sea salt since it has 26 minerals to help the protein and carbs cross the cell membrane, and a fish oil supplement for more anti-inflammatory effect.

These are a few of many options:

  • whey isolate & white potato

  • egg whites & white bread

  • whey isolate & banana

  • egg whites & grapes

As with anything each individual should experiment and learn what works best for their situation, body type and goals. However starting with the tips above may help you get more out of your workouts and further in your journey towards a fit and sexy body!

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New Year, New You…OR not

 

By Val Solomon

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I like you the way you are.  Really.  

Maybe I don’t know you, exactly.  But I know this:  You have subscribed to this magazine about fitness and real women and empowerment… and you are reading it.  That tells me something.  

It tells me that you have this yearning somewhere deep inside to be strong.  Not just physically strong, but empowered.

It tells me that you love leaning on other strong women for support.  It tells me you are in #mytribe....this group of women that lifts up other women.

It tells me you want to keep learning.  You aren’t so set in your ways.  A GORGO Girl knows every person has a story she can learn from.

It tells me that you have some badass in you.  Maybe just a tiny tiny bit.  Maybe a whole lot.  

You are sitting here reading something for yourself.  So I like you.  Just like this.  The girl with the spark of curiosity and goals and dreams and that attitude you have.

I just want YOU this New Year.  100% you.  Not a new you.  Just the authentic you.  

 

Love and Lifting: Angela Stevenson on the Inspirational Power of Strength

 

By Jill Farr

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Seven years ago, Angela Stevenson was newly divorced, broke, and still 3 months away from receiving her Bachelor’s Degree, with four little boys to support.

Desperate to make ends meet, she turned to fitness as a way to bring in money while she finished her education.

“I began teaching Zumba classes,” Angela says, “Spin classes, any classes I could to make extra money.”

“My life was literally falling apart, but I managed to find the strength to finish school, graduate with honors, and get a job teaching kindergarten.”

With her career headed in a different direction, fitness still had a big place in Angela’s life, and the rewards that she began reaping from that time went beyond financial ones.

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“I felt as if I had been a victim,” Angela says, “And I never wanted to be a victim again. That’s when I took an interest in bodybuilding. I trained for my first figure show, and found that body building made me feel as strong as I felt inside. I felt I needed an "extreme makeover", and even though my outside body was changing, the real change took place on the inside. I found my strength and inner peace through weight training.”

Although Zumba remains Angela’s first love—she still teaches classes in the evenings—preparing for that first figure show instilled a love of strength training that has grown into a desire to share the power of weights with the world.

“My interests grew broader when I began training to do my first figure show 3 years ago,” Angela says.

“I worked with a diet coach, and trainers, and through that journey, I decided to study to become a trainer. I wanted to help people reach their goals. Today, I teach bootcamps, train clients…I want to share this with women as much as I can.”

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“I feel it is a kind of "pay it forward"--helping people reach their goal, and empowering them to find their strength. I had a weightlifting seminar, and as I shared my story of how and why fitness became so important in my life, I realized that many other women had their own demons to conquer as well. My story wasn't so unique after all.  Many other women had their own stories, and needed an outlet. Weight lifting seem to be their outlet too.”

The inner strength and peace that Angela found through building her body led not only to an increased love for herself, it served as the medium for finding another kind of love, as well.

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Angela met her current husband, Glen, in the gym, he proposed to her while she was teaching a Zumba class. They were even married in the gym…with their wedding photos featuring the bride and groom both holding weights.

“We competed in a bodybuilding show together,” Angela says, “And after dieting together and not killing one another, we thought we should get married!”

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As Angela pursues her dreams of continuing to compete, train, and coach, she believes that her singular spin on fitness comes from the example she sets; of a normal, everyday woman setting out to maintain personal fitness despite the obstacles that everyday life throws at us.

“I think women can relate to me, because I am an average working, busy mom,” Angela says. (She and Glen have seven—yes, that’s right, seven—children between the two of them).  

“I’m a kindergarten teacher, and I train and teach classes at night. I also just completed my Master's degree! I still find the time to work out, even when I have every excuse not to. I am passionate about being healthy in mind, body and soul. It is all about balance. I don't always do a perfect job at this, but I try every day.”

More than just a word, “strength” is a mantra to Angela; it’s emblazoned on both her car—as the phrase, “Where there is no struggle, there is no strength”—and on her body.

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“After a long, hard journey in my life,” Angela says, “I had the strength symbol tattooed on my foot as a reminder of how far I’ve come in life.”

“I love what GORGO stands for, motivating women to be strong, to encourage and lift each other, and to love yourself.  Strength is a powerful word to me.”

Finding that self love through strength starts with choosing your activity, Angela believes. She maintains that jump starting your fitness journey starts with finding the pursuit that makes your heart beat faster, not just literally, but figuratively.

“My advice to women,” Angela says, “Would be find your passion in fitness. Everyone is different, maybe it’s running or Zumba, crossfit, or weight training, but whatever inspires you, do it! Exercise is not just for the body, but for the mind as well.”

“Inspire, love and lift each other always!”

(You can find Angela on Facebook as Angela Stevenson and on Instagram as ANGELA_FIT4LIFE.)

 

Slow-Cooker Turkey Chili

 
This meal is perfect to let simmer away while you’re at work; the longer the flavours cook together, the better it tastes. It can also be made on the stove-top if you don’t have access to a slow-cooker - the benefit to the slow cooker is the bigger the batch, the better as this freezes well for later use, and is great for meal planning for your week.  Topped with freshly cut green onions and a sprinkle of low-fat cheddar cheese, this chilli is perfect healthy comfort food.

This meal is perfect to let simmer away while you’re at work; the longer the flavours cook together, the better it tastes. It can also be made on the stove-top if you don’t have access to a slow-cooker - the benefit to the slow cooker is the bigger the batch, the better as this freezes well for later use, and is great for meal planning for your week.

Topped with freshly cut green onions and a sprinkle of low-fat cheddar cheese, this chilli is perfect healthy comfort food.

By Aleshia Pint, Less With Bread

Imagine walking through your door, kicking your winter boots off and shaking off the chill from the frigid weather outside, and having a warm bowl to wrap your hands around - a bowl filled with comforting and filling chili.

Packed with protein from lean ground turkey and a variety of beans, one bowl for lunch or dinner will keep you feeling satisfied but not heavy. Be generous with the vegetables you add; a couple multi-coloured bell peppers, red onions, corn - it’s all to your personal taste. This chili has a spicy kick from jalapenos that are coarsely chopped and added with their seeds, but serrano peppers would work well too if you can get your hands on them! Don’t be shy with the spices either, the key to a flavourful sauce is all about building the flavour - smoky paprika, cayenne pepper, chili pepper and oregano all blend together to create that distinct and familiar chili taste.

Ingredients

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  • 1 package lean ground turkey

  • 1 tablespoon olive oil

  • 1 can of low salt black beans, rinsed

  • 1 can of low salt mixed beans, rinsed

  • 1 can corn (frozen works as well if that’s what you have on hand)

  • 3 tablespoons tomato paste

  • 1 can diced tomatoes and their juice

  • 1 can pureed tomatoes

  • 1 green pepper, chopped

  • 1 medium sized white onion, minced

  • 3 cloves of garlic, minced

  • 1 celery stalk, minced

  • 2 jalapenos, chopped (use one for a more mild kick)

  • 2 teaspoons cumin

  • 1 tablespoon cayenne pepper

  • 1 tablespoon smoked paprika

  • fresh ground salt and pepper, to taste

  • additional (optional): green onions, shredded cheese, avocado, plain greek yogurt

Directions:

1. Heat olive oil in a pan over medium heat. Add ground turkey and brown, breaking into small bits. Drain turkey and pour into slow cooker.

2. In the same pan, sauté onions, garlic, celery and spices until fragrant. (This step is optional - if you are short on time, go ahead and skip to step 3 - this just builds a more complex flavour).

3. Add onion, celery and spice mixture to slow cooker, along with all remaining ingredients.

4. Cover and cook on high for 4 hours or low for 6 hours.

5. Top with optional ingredients.

*if just using the stove, follow above ingredients using a large pot, and simmer for 1-2 hours.



 

#GORGOGIRL Ashley Meyer

 

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

TELL US ABOUT YOUR FITNESS LIFE

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Growing up, I was the furthest from being interested in anything related to exercise.  The most I remember doing was playing volleyball my sophomore year of high school.  Fast forward to 2014 – I vividly remember going clothes shopping (which I still to this day loathe doing ) and realizing that if I wanted to buy the jeans I wanted, they would have to be a size 20 and I was not about to buy them. 

That pushed me into starting out on a new journey in life that will hopefully one day, not only make me look better, but feel better about myself as well.  I started going to the gym and found a whole new focus in life – myself.  Going to Camp GORGO for the first time in 2016 really lit a spark in me and I found an entirely new love for the gym and learning to become comfortable in my own skin.

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TELL US ABOUT YOUR NON-FITNESS LIFE.

This part of my life is far less interesting, but here it goes!

For the past 7 years, I have worked for the State of Missouri.  During the summer, I love to be outside, so for the past few summers I have been hitting up all the state parks around Missouri for short hiking trips.  If I had the funds, I would travel the world in a heartbeat.  In March 2018, I went to see Havasu Falls in Supai, AZ with a couple fellow GORGO Girls.

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WHAT DO YOU LOVE ABOUT GORGO?

I first heard about Camp GORGO in 2015 and instantly thought it was not for me.  A couple of friends went for their first time that year and came back convincing me that I had to go in 2016.  I thought “Why not? It’s a year away and I have plenty of time to prepare myself.”  Little did I know how much I would love everything Camp has to offer. 

The inspiration, motivation and acceptance all of the girls have for everyone there is incredible.  Most people would think that this big of a group of girls all together for an entire weekend, there would be all kinds of drama and judgements and cliques.  GORGO Girls are total opposite.  The amount of love and support you get from each and every one of them is unbelievably amazing and you will leave Camp with lifelong friendships that you will forever cherish.  We all laugh together, cry together and make some of the most amazing memories.  Camp GORGO 2019 will be my fourth Camp and I cannot wait to squeeze everyone’s necks!!

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The “Here and Now”: Stephanie Dane

“Live for today. I’m not saying don’t think about your future or fly by the seat of your pants for everything…. but stop wishing today away. We are so accustomed to wishing time forward. I’m such a planner, but I try my hardest to live in the present. Thinking about tomorrow, but savoring today and truly taking in what the moment has to offer.”

Read More

Are Your Goals Authentic?

 

By Chivon John

As Danielle Laporte says “Everything we do is driven by the desire to feel a certain way.”

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When you think about your fitness goals and more importantly your pursuit of them, how do you feel?

Behind the desire for a healthier life, to look great naked or feel stronger, there is a burning desire for something more.  

No matter how much time you invest in your workouts, eating clean or the vision boards that you create, without a strong connection to your why you’ll always be yearning for more.

Goals should be a tool of liberation rather than imprison you in feelings of fear and self-doubt.

Although it’s difficult to believe that the pursuit of a wellness goal could be unhealthy, they can be if you’re chasing something that leaves you feeling enslaved with negative thinking instead of feeling empowered.

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Curious about whether your goals are authentic?  Here are 3 warning signs that you’re out of alignment:

1. You’re driven by a desire to ‘fit in’

Behind the desire to fit in, is the desire to belong. But ‘fitting in’ shouldn’t require you to change who you are.

According to shame and vulnerability researcher Dr. Brene Brown, belonging only comes with self-acceptance, specifically the courage to be vulnerable, authentic, imperfect, and the belief that you are enough.  

In the absence of self-acceptance, you’ll find yourself hustling for worthiness where you constantly seek and search for self worth.  

No amount of physical training can fix the mental fitness that needs to occur before you hit the gym.

2. You’re striving for perfection instead of progress

No matter what the images on your instagram feed tell you, there is no perfect or right way to live a healthy life.

Inspiration is a beautiful way to kick-start your journey but don’t let your tools of inspiration become the same tools that fuel your self-doubt. When in doubt remember this:

You have permission to create meal plans that work for your lifestyle and body.

You have permission to track your progress in a way that feels good to you.

You have permission to create a sustainable wellness plan that makes you feel alive.

You don’t have to follow what everyone else is doing, and there is no prize for trying to be perfect.  

Celebrate the journey, enjoy the bumps and choose progress over perfection.

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3. You’re focused on pleasing others instead of yourself

In the same way that we try to fit in, setting goals to please others will keep you stuck in the cycle of searching for worthiness.  

There is nothing wrong with wanting toned legs or capped shoulders, but are your goals conditions for feeling acceptable in the eyes of others?

Behind the feeling to please others is a desire for someone to affirm who you are.  

But here’s the problem, if you don’t show love for yourself in the present, you’ll have difficulty loving the future you.  

Be mindful of the judgments on yourself and others and realize that a healthy you begins from the inside out. More importantly, the people in your corner should be your biggest cheerleaders and not your biggest critics.  

In words of Rumi-“Be suspicious of what you want and remember that your goals should start and end with you.

According to Danielle Laporte,  

“when it comes to goal pursuit, we’re either avoiding pain or seeking pleasure”.

Only YOU can decide which one it will be.

 

Powerlifting: BENEFITS, HOW-TO START & MORE

 

By Steph Puddicome

A frequent reaction that I receive when people find out that I’m a world level competitive powerlifter is, “but you’re too small,” “that seems impossible,” or “females don’t lift heavy.”

There are a lot of misconceptions around what powerlifting actually is. Powerlifting is not just a sport for males. Powerlifting does not make women bulky, and powerlifting is not a drug-ridden sport. Powerlifters come in all shapes and sizes. The sport of powerlifting is packed with competitive athletes with lean athletic physiques because optimal nutrition and an intense training regime is a big part of the game.

Powerlifting is a sport of passion, a sport of inner fortitude, a sport of determination and commitment, and a sport of true strength.

Powerlifting is combined of a series of three lifts: squat, bench-press, and deadlift. Competitors attempt to lift as much weight as possible for their max one repetition over three attempts. Each lifter is placed into a specific division based on age and weight class. Competitors compete for the highest total within their weight class but also compete for the best overall lifter title against all weight classes by using the Wilks formula. The Wilks formula is analogous to a “pound-for- pound” comparison that can be used to measure the strength of a powerlifter against other powerlifters despite the different weights of the lifters.

BENEFITS

Having the capacity to lift heavy weights and increase your strength has significant psychological benefits, such as enhanced confidence and feelings of empowerment. This translates and enhances all other areas of life.

Powerlifting is a primal rush and signing up to compete is one of the best things you can do to amp up your training intensity and progress.

People often ask me how I got into powerlifting, however they never ask what I get out of it. I think this is because they can clearly see this. I have grown from a shy girl to confident elite lifter and fitness professional. I am not afraid to show what I have accomplished and I am not afraid to go after my dreams.

There is nothing that can compare to the empowerment one feels when lifting a lot of weight. Not only will you feel physically stronger (and bad ass!), you will also become stronger in every
other aspect of your life. It is hard to imagine how a heavy squat can translate to a happier home life or better performance at work, but it happens. There is just something transformative about being able to do something that once seemed impossible. Once you realize the strength your body contains, you start to realize that just about anything seems achievable.

WHAT TO EXPECT

Do not expect it to be easy. Expect it to challenge every aspect of your mental and physical strength, expect it to push you to your limits, expect it to knock you down, expect it to pick you up, and expect it to bring out something in yourself you never thought possible.

From Your Body

When training is focused on strength with heavy weight and lower reps, you build dense muscle mass. I don’t mean you will get bulky, however you will gain some size. If you really want that “toned” fit looking physique in your legs, stomach, and arms, heavy lifting will get you there.

From Food

Another thing to expect is the ability to eat a lot of food! Overloading the body with fuel increases your lifting capacity. Nourishing yourself properly is not only healthy but causes increased lifts. The body goes into overdrive with heavy lifting and you will feel constantly hungry. However, increased muscle means the ability to eat and not gain excessive weight. Bring on the carbs!

From Training

Training for powerlifting is time consuming and requires true dedication to the sport. You will need to set aside at least 4 training days a week. Missing training sessions is missing opportunities for self-improvements. In this sport you need to check your ego at the door; it isn’t always about getting a record lift every time you step under the bar. Training happens in cycles, sometimes you are de-loading, other times doing volume work, and then there are times you are hitting max lifts.

A lifter cannot have longevity in this sport with maxing out lifts every session. Strength gains and muscle building come from the ups and downs in a periodized training cycle. Trust the process and trust your coach.

Some people ask what they need to do to get stronger as a powerlifter. DO THE LIFTS! Don’t spend too much time doing accessory exercises: If you want to be a good squatter, squat more. Work on form, work on volume, and work on increasing weight. Follow a training plan and listen to people with experience in the sport.

How to Get Started

The best thing to do is train with people much stronger than you, people who know more than you, and people who you aspire to become. You will learn from these people, be motivated, and rise to their level. Iron sharpens Iron; a solid training group is important for any competitive athlete.

As a female lifter, the dynamic can be different. Train hard… harder than anyone else around you. Earn your spot at the powerlifting rack and train with people who admire strength.

Finding a group of dedicated training partners who view you as an equal opposed to some sort of fitness sex symbol is imperative. My training group is comprised of all males; as the only female, I have earned my spot on the team. I hold my own and do my share. I get treated like one of the “bros” and I contribute to the training team just as they do. This includes spotting, loading the bar, and encouraging teammates. I do what they do; I push like they do. I do not need to be handled with kid gloves or treated differently.

Powerlifting is an extraordinary sport, and with each competition, it allows for a true measure of strength. There isn’t any lying, cheating, or blaming someone else. You either lift the weight or you don’t. It’s as simple as that. It is not a subjective sport. It is not a sport of favoritism. Powerlifting is a sport of fairness and strength.

With every training cycle, every session, and every rep, there is always room for improvement. Setting out on a mission in powerlifting can be life long journey. Once you reach your goals, you set higher ones.

Welcome to the sport of powerlifting! Train hard, eat to perform, and live for the lift. You have to truly love the sport to excel; the questions now become do you have what it takes to stay? Are you willing to do what you have to do to achieve greatness?

 

Canteen Inspired Broccomole Dip

 

By Christal Sczebel, C.H.N., Nutritionist in the Kitch

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“What the heck is broccomole?!” were the exact words that came out of my mouth as I was reading the brunch menu of a restaurant I went to recently with some friends. It’s a neat little place in Edmonton called Canteen and their brunch is delicious to say the least. I ordered the “Smoked Sablefish, Fontina Egg Scramble, Seeded Rye, Broccomole, Roast Tomatoes” entree (sans fontina)…and was very intrigued with this Broccomole item.

My hubby, being the little smarty pants that he is, looked at me and said “it’s obviously guacamole…made from broccoli”, and I thought to myself, what? for real? no… it’s got to be some other kind of sauce or garnish or some kind of vegetable I’ve never heard of. But, after a quick google search, I realized my hubby was right! Darn!

Looking into this whole Broccomole thing a little more I happened to come across this recipe by Domestic Fits and wondered why I had never heard of this interesting little concoction before!

When I got my entree at Canteen and ate every little morsel (had the restaurant not been packed with people I may have even licked the plate) I made the decision right then and there that I… was a fan… of broccomole.

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So I used the Domestic Fits recipe as inspiration and got mixing! In my food processor I added steamed broccoli, spinach (for a little extra green and nutrients), tomato, spices, silken tofu, and lemon juice!

A few blends and scrapes with the spatula later – this smooth, creamy, rich and dreamy guacamole-looking dip was created! Considering I’m not the hugest fan of broccoli to begin with, I was surprised how it had transformed into this yummy looking and very nutritious dip!

A couple dunks of my crackers and I was sold! Don’t get me wrong, I’m still a HUGE fan of traditional avocado guacamole, but for a lower calorie, nutrient dense, something-different-dip, this one is definitely worth a try!

Serves: 2

INGREDIENTS

  • 3 cups chopped broccoli

  • 1 cup spinach

  • 1 tablespoon lemon juice

  • 5 cherry tomatoes

  • 2 tbs green onions

  • 1 tsp olive oil

  • 2 ounces silken tofu

  • ¼ tsp chili powder

  • 1 tbs cilantro

  • ¼ tsp salt

  • ¼ tsp black pepper

  • ¼ tsp garlic powder

INSTRUCTIONS

1. Cook the broccoli in lightly salted water until very soft. Overcook the broccoli in comparison to the al dente cooking that most recipes recommend.

2. Drain broccoli very well.

3. Transfer to a food processor. Add the remaining ingredients and process until smooth, add additional olive oil for a smoother texture.

4. Serve warm or chill and serve cold.

 

 

#GORGOGirl Morgan Green

 

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

Tell us about your fitness life.

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I have been pretty active since I was little. I played soccer growing up, then moved to competitive cheerleading, cheered all through middle and high school and competed with those squads, and then moved into the typical cardio queen mentality after having my first baby at 17. I have always loved to lift, training legs was always my favorite on our weight room days, but it was probably when we moved to Kentucky with the military that I really learned to love lifting....ever since I just love to feel strong as a woman...and I love to push myself.

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Tell us about your non-fitness life.

It’s really hard to put all that you do as a wife/mom into words...but I’ll try! My husband and I have been married for almost 11 years, he was a combat medic in the army for 8 years, and is now a firefighter and serves in the national guard. I’m blessed to be a mom to three incredible children. Wyatt is 12, Amie Rhea is 10, and Joshua is 3. I work full time as a receptionist for a busy pediatric doctors office in my hometown of Granbury, TX. My greatest passion is to sing, and thankfully God gave me the ability to do it well! I have been blessed to be able to use my gift on my church’s worship team for several years. I also love to read and learn....if someone would pay me to be a full time student...I would do it in a heartbeat! #nerdalert

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What do you love about GORGO?

This was my first year to attend Camp GORGO, and I have been so jealous every year before as I saw all these women posting pictures and sharing of what camp did for them. GORGO is the first place that I felt 100% free and safe to be myself. That sounds silly....but for that weekend my identity wasn’t solely based around being a wife, mom, sister, daughter, etc I just got to be ME! I got to be in the first women centered weekend without the catty cliques, without the judgements or comparison, and without the fear of fitting in. It was a weekend of encouragement for all victories, full of growth and self discoveries. There’s not another place on earth you will learn about your innermost self, where you’re free to dream for yourself without holding back and where you learn how to make those dreams come true! There’s nothing more beautiful than a woman who believes in who and what she is.

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Anything about camp GORGO you'd like to mention?

My favorite part of Gorgo was becoming part of this incredible tribe of women. It is the only group of women that I have EVER encountered where there is truly nothing negative going on. There’s no inside cliques, there’s just total inclusion. We are all women, who love and celebrate being a woman and love and celebrate other women. We encourage each other unconditionally. The giggles, belly laughs, competitions, tears, dancing, meals, it was all perfect....and I can’t wait to do it again!!!!

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Competition Without Comparison: Anna Earley

By Jill Farr

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Anna Earley grew up as an athlete, swimming and playing competitive volleyball and soccer in high school, and was a nurse for almost twenty years, mostly in pediatrics doing case management or coordinating services. She and her husband still play and coach volleyball as adults.

So when Anna says that she believes her online Isagenix business is a more empowered and helpful pursuit than nursing...it’s worth hearing her explanation.

“I feel like a lot of my nursing career was spent in “Band Aid” fixes--after the fact measures that really didn’t address the underlying problem, or promote wellness,” Anna says. “Nursing and healthcare isn’t really focused on prevention, in my opinion and experience. When I looked at Isagenix, though, they were addressing preventative health. Helping people get healthy on their own.”

Anna co-parents her 14 year-old daughter and 16 year-old son along with her ex-husband and current husband, in addition to running her online business, and their extended familial cooperation is right up there with her contribution to those seeking health, when it comes to life philosophies that she feels are essential.

“I have a great relationship with their dad,” Anna relates. “We’re probably not the norm when it comes to blended families--we all get along. My current husband has two kids and I’m good friends with his former wife...it’s a very rare thing, but it works well and everyone gets along.”

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“It’s one of the things I think I’m most proud of...I’m not proud of being divorced, but I’m proud of how we handled it. My mantra has always been, “Be the change.” In every sense, if you want a calm life, if you want fun fitness...be what you want.”

Forgoing the mindset of “Us Against Them”, and dropping comparisons isn’t just a tactic that Anna advocates for getting the best out of family relationships; it’s also a key to success in feeling your own worth in the age of social media, and doing your best for yourself.

“I have always found--especially with social media--there’s this huge comparison pressure,” Anna says. “To be on par with this person getting all this attention on Facebook, or a certain number of likes on Instagram, but for me...I’ve always loved fitness when it’s doing something I’m passionate about. I’d rather be on a volleyball court than in a gym lifting weights. But there’s a lot of pressure to do things other people are doing.”

A shoulder injury necessitated a break from Anna’s passion--volleyball--for a period of time, and that led to her discovery of weight lifting. While that progressed into a time of bodybuilding--and even competing--Anna admits that volleyball and yoga are the things that she loves...and therefore does.

“When I play volleyball, I get excited to go. I lift weights because I know the benefits, I like how it makes me feel, and I love yoga because I like being flexible. I think you have to love what you do to get the consistency you need. To get into a routine.”

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“Yoga is so underrated. Especially as we get older, we need it more. We need our brains to stop, we need to be grounded...yoga is great for flexibility and strength, but it’s good for those things, too.”

In addition to the love and excitement for a particular pursuit, Anna believes that taking the time pressure off will help with developing and maintaining a regular workout routine.

“People are also always looking for the perfect timing, or amount of time to work out,” she says. “They think you need an hour set aside to go to the gym. But especially for new moms, or people on the go, you need to just take that ten minutes or whatever you have to do it now. Because if you love it, that ten minutes will naturally grow.”

Lessons from Anna:

Drop Comparisons...Do What You Love. “My belief is that you’re going to be happiest, you’re going to be most consistent, when you’re doing an activity that you love,” Anna says. “If you go into weight training because someone told you to do it, you might stick with it for a while, but if you don’t love it...it won’t last.”

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Competition and Play Aren’t Just for Kids. Anna plays volleyball weekly--sand and court, depending on the season. If you’re thinking, “I thought comparison was bad...isn’t that the same thing as competition?”, the answer is “No”. Taking part in games where there are “winners” doesn’t mean you’re a “loser” if you don’t take it all at the end...the idea is to focus on challenge. Challenge encourages growth, and can be an important part of an enjoyable physical endeavor.

Any Amount of Time Can Grow. Ten minutes doing something you love will leave you hungry for more, not wishing you weren’t there. When you find your passion, or at the very least, something fun, you’ll find the time. And make more of it.




10 Ideas to Develop a Happy & Healthy Relationship with Yourself

 
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By Rosalyn Fung

1. Breathe into a positive intention every morning.

Before you get up from bed, take deep breaths to take in a positive intention to start your day from an empowering mindset. For example, “I can show gratitude for whatever comes my way today”. Keep this intention at the forefront through your day.

2. Check in with yourself. Every three hours, ask yourself, “On a scale 1-5 (1=no stress, 5=extreme stress) where am I?” Take 5-10 deep breathes to shift gears, relax your mind and body no matter your number, and take a break if you’re at a 3 or higher (e.g., go for a walk outside, listen to music).

3. Work on having compassion for your inner critic. We all have an inner critic! Notice how much self-talk is positive vs. negative. Catch yourself when you engage in negative self-talk and interrupt it by saying, “Be kind to myself”.

4. Renew your relationships with others. List the people in your life that drain your energy - this is not a judgment about them, rather it is a recognition that the dynamics of these relationships may no longer be a fit for you. Then decide to either work on changing the dynamics in these relationships or find a way to end these relationships respectfully. Create a new normal by surrounding yourself with people who are positive, uplifting, and believe in you. Their energy is contagious.

5. Allow yourself to be imperfect. There is no such thing as perfect and always on the other side of perfectionism is self-abuse. Learn to let go and laugh at yourself.

6. Slow down. Choose one to two activities in your day to be present with, whether that’s eating a meal slowly and mindfully, take your time to walk/drive to your next destination (instead of rushing). Slow your thinking down and be in the moment with whatever you are doing. Just because we live in a fast paced society, does not mean we always have to mirror it.

7. Engage in play time. Playing is not just for kids! Color in a coloring book, draw something, finger paint (these are great de-stressors, by the way), build a sand/rock castle, or play a board game.  Play catalyzes our pleasure response.

8. Feel into your feelings, no matter how uncomfortable they are. Acknowledge your feelings and honor them by engaging in self-care activities that will help those feelings shift. Journal your negative feelings and journal the positive shifts too!

9. Have a daily relaxation ritual. Many of us feel vulnerable to engage in emotionally driven eating or mindless eating at some point in our day. Replace this with a relaxation ritual. So instead of grabbing for food to soothe yourself when you’re not really hungry, try making yourself a cup of tea, going for a walk or reading a book instead.

10. Nourish your body. Feed your body with foods that give you sustaining energy. Move your body in ways that bring pleasure, and get enough sleep.

 

The 5 Realms of Holistic Body Love

 
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By Rosalyn Fung

Holistic Body Love to me, is about being in a healthy relationship with yourself in five important realms of life: mentally, emotionally, physically, spiritually & socially.

Let’s define these five areas:

1.  Mental: This is our self-talk, what it is we say to ourselves about ourselves. Ideally, we want to be engaging in positive self-talk significantly more than negative self-talk.

2.  Emotional: This is the way we feel about ourselves, and the ability to regulate one’s own emotions well. The way we think about ourselves leads to how we feel about ourselves.

3.  Physical: This involves our physical body, not in appearance, but rather with the health condition of our body. For example, a strong immune system, organs that function well, a body that’s well nourished with nutrients, a body that has abundant energy to thrive.

4. Spiritual: This area can have multiple meanings. For some, it would be one’s own ability to tune into their intuitive wisdom. For others, it may be their connection with a Higher Power. Essentially, it is the ability to see the bigger picture and connect with sacred aspects of life, so that life has fulfillment through deeper meaning and purpose.

5.  Social: We are social creatures at the very core of us, meaning we all need a connection with people to heal. We are influenced every day by relationships and dynamics in our home, work, school, and  life environments.

I see that having a balance in these five realms can help us feel more present, grounded, and empowered in who we are as an individual, and in the various roles we take on.

What Does It Mean to Have Holistic Body Love?

Holistic Body Love means to be kind to yourself, to treat yourself with love and respect, to have healthy and flexible boundaries so that you keep out things that do not serve you (drama anyone?! No thanks!), to feel gratitude for all that you have in your life and to feel enough abundance with what you have right now (rather than feeling deprived or believing that ‘the grass is always greener on the other side’). These are just some examples, and there are many more. Ultimately, it’s about being your own best friend.

My Journey to Finding Holistic Body Love

I did not always have an amazing relationship with me. In fact, I used to be my own worst enemy and beat myself up all the time because I wasn’t fit-looking enough, because I didn’t have six-pack abs, because my hips weren’t small enough, my arms were not defined enough, and because for goodness sake, that little piece of flesh on my upper back behind my armpit was too fleshy and soft! I used to restrict myself from eating certain kinds of foods because it’s what I thought would exacerbate my “problem areas”. So I stayed away from sugar, opting instead for the chemically enhanced sweeteners (but hey, at least they are calorie free!) and for the “fat-free” food products. And this made me feel good and feel (falsely) safe because I was eating perfectly. I would bring my own food to social gatherings because I was anxious about eating anything outside of my diet. I would take hours to try on clothes because nothing fit right or gave me the look I wanted, I would get so stressed out packing for vacation (okay I admit I still do but for different reasons now!) because I couldn’t decide what to wear since I couldn’t predict how my body would look each day I was away from home. And when I was alone, I binged. I ate, and ate and ate all the foods I deprived myself of – peanut butter, cookies, bread and anything high in sugar and carbs. I would feel guilt and shame for binging, so I would “erase” these feelings by over-exercising. It became a silent vicious cycle.

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This kind of relationship with myself went on for YEARS. And you know what? Even when I did achieve my then “ideal body” by competing in a bodybuilding competition, this didn’t bring me the happiness I was seeking. Nothing inside changed mentally, emotionally, or spiritually. Only on the outside did my capsule change.

Then I made a choice. I took the courage to go on a self-healing journey: through therapy; through my own professional training in a mindfulness-based therapy called Hakomi (in which I’m Certified now) and through exploring Eastern practices such as yoga, acupuncture, and naturopathy. I developed new practices to be kinder to myself, to slow down, to be more present, to learn how to shift out of limiting core beliefs and patterns, and to live in a new way. I decided to think, feel, and behave in my relationship with my new best friend- me.

It’s about serving me, so that I can serve the world from a deeper, loving, and authentic place. When I show love to me, the world benefits. I can give back ten fold because I’m happy right here in my mind, heart and body. I have stopped abandoning myself and I have returned home to a peaceful and happy body.

The struggles I was experiencing in my relationship with myself were expressed in the areas of food and body. However, these struggles may come out in other areas such as being in relationships that are unhealthy and even abusive. It can be a love relationship, a business partnership, family ties, or even friendships. These struggles with self could be related to feeling deprived, chronically stressed, tired or anxious, feeling low self-worth, or having judgmental thoughts about others. Oftentimes, these struggles are unconsciously deep-rooted.

YOU can change the story of your life by first being open to exploring your relationship with you. You can start by reading a self-help book that appeals to you, or you can talk to a therapist who can help guide you. Invite curiosity, courage, and hope to be with you.

 

3 Easy Dinners Transform Into Perfect Lunch Leftovers

 
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By Kelly Keltner, naturallynourishedkid.com

Asian Grilled Steak

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Dinner: serve with brown rice and pan blistered snow peas.

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Leftovers for Lunch: serve atop a salad with mandarin oranges, shredded carrots and sweet bell peppers.

Ingredients:

  • ½ cup tamari

  • ½ cup orange juice

  • ½ cup olive oil

  • ½ cup chopped green onions

  • ¼ cup crushed fresh ginger

  • ¼ cup chopped garlic

  • 1 tablespoon five spice powder

  • 1 tablespoon chili garlic sauce (optional- increase amount for more heat)

  • ½ tsp toasted sesame seeds

  • 2 lbs flank steak

Directions:

  1. Whisk together tamari, juice, oil, green onions, ginger, garlic, five spice powder and chili garlic sauce in a small bowl.

  2. Place steak in a large glass dish and pour the marinade over the steak. Refrigerate for 4-8 hours, turning halfway through.

  3. Remove the steak and discard the marinade.

  4. Grill steak on high heat for 3-5 minutes on each side.

  5. Let rest for 5 minutes. Slice and serve. Garnish with toasted sesame seeds.

For snow peas: Wash and trim 4 cups of snow peas. Dry well with a paper towel. Heat a sauté pan on med-high heat. Add ½ tabs of cooking oil. Add snow peas and season with salt and pepper. Let sit for a couple of minutes. Give the pan a good shake and let sit for another couple of minutes. Continue to cook peas until they are blistered and soft, but still green and crunchy, about 8 minutes. Turn off the heat and squeeze lemon juice over the peas and give the pan another shake. Serve hot.


Italian Meatballs with Tomato Sauce

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Dinner: serve with spiralized zoodles (zucchini noodles) and top with fresh basil and chili flakes.

Leftovers for Lunch: serve with simple blanched steamed greens such as tender broccoli.

Ingredients:

For the sauce:

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  • 1 cup finely chopped onion

  • ½ cup chopped green pepper

  • 3 cloves garlic, minced

  • 1 tbs olive oil

  • 2 14.5-oz cans diced tomatoes, undrained

  • 1 6-oz can tomato paste

  • 2 tbs fresh parsley

  • 1 tsp dried basil

  • 1 tsp dried oregano

  • ½ tsp marjoram

  • 1 tsp sugar

For the meatballs:

  • 1 large egg

  • ¾ cup Italian seasoned bread crumbs

  • ¼ cup finely chopped onion

  • 2 tbs finely chopped green pepper

  • 1/4 tsp salt

  • 12 oz ground beef

Directions:

  1. Heat olive oil in a heavy pot over medium heat. Sauté onions, pepper and garlic until soft.

  2. Stir in diced tomatoes, tomato paste, 1/3 cup water, parsley, herbs, sugar, ½ tsp salt and ¼ tsp black pepper.

  3. Bring sauce to boil. Reduce heat and simmer, covered, for 30 minutes.

  4. Uncover and simmer for 10 minutes. Taste and adjust seasonings.

  5. While sauce simmers, preheat oven to 350 degrees Fahrenheit.

  6. Combine all ingredients for the meatballs in a large bowl and mix well.

  7. Shape mixture into 20-24 meatballs.

  8. Arrange meatballs on a baking pan and bake for about 20 minutes or until internal temperature reaches 160 degrees Fahrenheit.

  9. Stir meatballs into sauce. Serve over raw spiralized zucchini noodles. Garnish with fresh basil and chili flakes.

Mustard Grilled Chicken Breasts

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Dinner: serve with roasted rainbow carrots and wilted garlic baby spinach.

Leftovers for Lunch: make a wrap with sprouted whole grain tortilla and sautéed peppers and onions.

Ingredients:

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  • 2/3 cup chili powder

  • ½ cup sugar

  • 4 tbs salt

  • 4 tbs onion powder

  • 4 tbs garlic powder

  • 1 tsp cayenne pepper

  • 6 chicken breasts

  • ¼  cup yellow mustard

Directions:

  1. Combine the first 6 ingredients in a small bowl and mix well. This rub can be stored for several months in a cool and dry place.

  2. Brush chicken breasts with mustard and sprinkle rub on top. Repeat on the other side.

  3. Grill chicken until internal temperature reaches 165 degrees Fahrenheit.

For roasted rainbow carrots: chop 5-8 carrots at a diagonal. Place carrots in a mixing bowl and toss with olive oil, salt and pepper. Place carrots on a baking pan. Roast in the oven for 20 minutes at 400 degrees Fahrenheit, turning halfway through. Remove and garnish with fresh parsley.

For garlic wilted baby spinach: Heat a sauté pan over medium heat. Add olive oil. Sauté 6 cups of baby spinach until just wilted. Turn off heat and stir in minced garlic and season with salt and pepper and a squeeze of lemon juice.

 

#GORGOGirl Tiffany Penfield

 

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

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Tell us about your fitness life.

Over the years, I’ve realized that fitness doesn’t have to come in the form of just going to a gym. I use to believe that if I didn’t have time set aside for “working out”, then I wasn’t exercising. I constantly felt like a failure. I struggled finding time with all of my family’s extracurricular activities.

It wasn’t until recently that I really took a look at my life and realized I AM working out daily in my everyday activities. I have changed the way I view “fitness” and exercise in life, and that has helped me to find a place of contentment.

Because we move so much, family comes first over everything. It’s easier to me to get my workouts in through activities with my kids: boxing with my son, bike rides and neighborhood walks, helping my son practice basketball at night, practicing gymnastics with my daughter on the trampoline, dancing, running around with our high-energy dog, and so forth. My job also keeps me on my feet, so it’s very common to walk 20,000 steps while just at work.

Tell us about your non-fitness life.

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We are a military family, so we move a lot (this is our 10th move and 3rd country since we’ve been married). My husband and I have been married for 14 years. We have two children; our daughter is 11 and son is 8.

I work at a school with special needs children; we help integrate them into general population of school and get them included in regular classes.

My husband travels a lot for his job in the military and we are also getting ready for him leave for a 9-month deployment. I have instilled in them that fitness is a good thing, and how fitness can be an outlet for your emotions. So we are very active in our everyday life. My daughter is in competitive gymnastics. My son plays basketball and boxes. Boxing has been a great outlet for him to channel his emotions, as he has a hard find with how much my husband travels.

Tell us what you love about GORGO.

One of the many things I love about GORGO is, I love that the women come from all over in different fitness levels, into different fitness life- lifting, yoga, group fitness, runners and everyone cheers everyone one without judgment.

The first year I attended Camp GORGO, I genuinely didn’t know what to expect. I was really timid about going; I expected it to be all fitness competitors and lifting weight… but it wasn’t. Everyone loved everybody for their story. If people attended camp one year, and returned the following looking different… there was no judgement. I have never been around people that I don’t know that are strangers and felt so comfortable -- like they are life long friends that I hadn’t seen in awhile. I genuinely loved my experience.

Another thing I love about Camp GORGO is the variety of workshops that they offer (mindset, balance, fitness, self-love, etc). Every year, I become more comfortable and at peace with whatever was going on in my mind: my confidence, not being so scared to try new things that I thought were only for people in shape. And learning it’s OK to try new things.

This past summer was my 3rd year attending. Each year, I leave Camp GORGO feeling more confident in my life. I am reminded that women have the same struggles or are going through something worse than me and they are such an inspiration. Or I meet someone that has already gone through my current issue, has great advice or is just great at listening.

I discovered that my own problems and insecurities are more common than I realized, and I should open up more about it. Camp GORGO has helped me to realize that everyone has their own securities.

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Anything else you want to say?

I have finally realized it is not the number on the scale, but how I feel inside that matters the most.  Growing up thinner, I never really had to put a lot of effort into working out. For the longest time, I wanted to be the size I was before I was pregnant (11 years ago). After having my daughter, I went back to my prepregnancy size right away. Three years later when I had my son, my body didn’t bounce right back. I couldn’t do the quick fixes I did in my 20s; it took a long time to figure out what to do.

I am very active in my church and recently switched from reading self help books to reading christian books; both which helped me find a new perspective on life that I didn’t even know I needed.

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I stopped trying to fit into all my pre-pregnancy clothes. I went to a local boutique and bought a pant size I had never before owned. I let go of my fixation on the tag number and went for the rift leg jeans I had always wanted to own. Once I did it, I was liberated. That mind shift helped affirm that my mental health is just as important. I am more confident and have learned the practice of self-love.

It was important to shift my mindset for reasons beyond just me. My daughter is hitting the preteen age.  She has become very aware of her body and others, and is alway watching me. I want my daughter to know that life should not revolve around her size or how she looks on the outside.

I want my daughter to look at fitness for what it truly is: not a punishment… but rather, a reward.

 

Woman Up: Heather Burba

 

By Jill Farr

Connect with Heather: @babies_to_biceps

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The impetus for many women’s fitness lifestyle changes isn’t always positive. Often, it’s a dissatisfaction with our appearance or strength and energy levels that makes us realize we need to get back to the gym. (Or start going in the first place).

Sometimes, dealing with a curveball that life throws is what leads us to seek out physical strength.

When Heather Burba was pregnant with her third child, she found out her husband was cheating on her. To say it was devastating was, as anyone who has been in those shoes knows, an understatement. 

When it became apparent that the infidelity wasn’t going to stop, Heather packed up her three kids and moved across the country, to try and start over. With three small kids to support, she knew that she needed a stable long term career, so she took out loans, applied for all the assistance she could, and enrolled in nursing school.

The pain of a deep betrayal, the stress of nursing school and the pressure to build a career and suddenly become a breadwinner for a little family--not to mention the interim poverty while she got her degree--added up to a huge amount of stress.

“I was so angry,” Heather says.

“I was angry about buying Goodwill stuff for my kids, I was angry that my ex-husband was galavanting around, living the single life, while I was doing this.”

“So I started running. I had no clue about how to run, I just started, and I ran and I ran and I ran. I would walk until I caught my breath, then I’d run some more. I did that to stay sane. And I was a better mom because of it. Sometimes I would park in the daycare parking lot before picking up my kids, and go run in the neighborhood.”

“I had just spent 8 hours at school, now I have to go home and be a mom and do homework. It made me angry. So I would run, to get all that out.”

The running did its job, and Heather not only became stronger physically, but psychologically. She became a nurse, she bought a house...and she found love again.

After getting stood up for a date, she went to a friend’s house to vent and eat ice cream...and the friend’s younger brother happened to stop by. Fate conspired, a romance blossomed, and eventually she and the little brother (John) fell in love.

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Even in the midst of building their “happily ever after”, however, there were challenges. And once again, those hardships served as a springboard to Heathers strength. Heather discovered her boyfriend’s porn use, and without her realizing, it fed some unresolved insecurities she had about her own body.”

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Eventually, even though her initial reaction was to try and change to fit what she thought he wanted, Heather decided that this wasn’t about her--it was about them. She also decided that instead of starving herself for a man, she would get stronger. For herself.

Two things came from that moment; Heather had a heart-to-heart with John about how his porn use made her feel, and she had a talk with herself. “There’s no man on Earth that’s worth killing yourself for.” It turned her towards strength training.

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“Instead of being skinny, I wanted to be strong. I went in--didn’t know what I was doing--and just started lifting. Like with running...I just started. I’m a personal trainer now because I want to give that feeling to women--look how strong you are!”

That moment was a huge turning point for Heather and John, by tackling the issue of pornography and healing the residual emotional damage left over from her first marriage, they realized that together they could conquer anything and got married, on a Tuesday afternoon 3 years later.

In addition to being a personal trainer, Heather is also a doula--bringing the same empowerment mindset to birth experiences that she does to fitness training. As far as her own personal fitness goals, she doesn’t really have any end game in mind, other than the best fitness level possible.

“I basically just want to live forever--to see my grandbabies have babies and not have my children have to care for a sick, elderly mother.”

When asked about her message for other women, Heather doesn’t hesitate.

“I would tell them, ‘You have the power to create the life you deserve and are dreaming of.’  It doesn’t matter how long it takes. It doesn’t matter how many times you start over or try a new idea.  Slow deliberate movement forward will always keep you moving. You can do every single thing you put your mind to. I am living proof.”

“You just have to woman up.”

Lessons from Heather:

Make a 10 minute investment.

When Heather was at a low point, her dad gave her this advice: You can’t look at the end.

“I never looked at the end of nursing school,” Heather says. “I couldn’t look at it as “the next three years”...I had to look at it ten minutes at a time.” That same philosophy is her fitness mantra. “Just go to the gym/run/spin/whatever for 10 minutes.  If you still want to quit after 10 minutes, then quit. I can almost guarantee you that you won’t. If you do, then it’s still 10 minutes of something that you wouldn’t have gotten otherwise. Give yourself 10 minutes and see if it changes your day.”

Don’t stuff your emotions.

“Everyone tells women, don’t be angry,” Heather says. “I say...Eff that! Maybe that’s your fuel! You don’t have to live there forever...but you need to be able to remember where you came from.”

“I don’t live in the past, but I know the past can repeat itself, so you can’t forget. Those are the moments that built who you are--I would never know how strong I am and how resilient, if not for those moments.”

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Heather has some mindfulness backup in this area; while a lot of positive thinking teaching will have you only focus on happy thoughts, many mindfulness teachers advocate acknowledging your feelings as they come up--not stuffing them--and then finding ways to comfort those feelings. Heather’s system of pouring anger into a fitness pursuit is a healthy expenditure of physical energy--consider a meditation or relaxation practice, as well.

Just get up and do it.

It’s more than a sports slogan--just doing what needs to be done is a key part of success in physical fitness and overcoming heartbreak--both areas of expertise for Heather. And her spin on the traditional “Man up!” is a long overdue one.

“I was never late with my rent, but I did have the electricity cut off on one occasion,” Heather says. “I was in the midst of cooking dinner, and the power shut off. I thought maybe someone had knocked down a pole, but no...I had stretched it out too far and let the bill go too long. It was a low moment.”

“But again, it was one of those moments where, you have to be a woman. You have to woman up.”

“We lit candles, and I took the meatloaf outside and finished cooking it on the gas grill. We slept together in extra pajamas to stay warm, because it was December.”

“But in the middle of all that is where I found my fitness, where I found my power.”

“If I can do it, you can too.”

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#GORGOGirl Leah Brouwers

When you are part of a movement, a gathering of compassionate, direct yet gentle, all-kinds-of-strength women equipping one another in more ways than technique under the bar, you accept the challenge and choose to leverage on this opportunity for permanent personal growth. I can’t wait go back and re-connect with the amazing women that collectively make Camp Gorgo!

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Get Over Yourself: How your Mindset is Affecting Your Results (and your life)

 

By Ali Ludovici

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Having had the honour of successfully coaching many clients in health and wellness, in addition to my own experience as an athlete and weight-loss journey, I can tell you with certainty, that mindset is the single most important element of success. If you don’t have the right mindset it doesn’t matter how credentialed your coach is, what exercises you are doing or what diet you are on, success will be elusive.

What you perceive and believe creates your reality. Though you may be predisposed to a positive or negative mindset, you can choose your perception (how you interpret the world) and your attitude (your beliefs and reactions/interactions).

In the world of health and wellness, your mindset will determine whether you succeed in achieving good health and peace with your body and food. You can purchase all the nice workout gear, fancy gym memberships, coaching, and diet plans you want - if you don’t have the right mindset, you won’t achieve what you desire. So what exactly is the right mindset?

Believe in yourself

Your body and mind are intimately connected; if you believe you can, your body will find a way. Disbelief leads to self-sabotage as you will create your reality to prove your mindset correct. Set your goal and believe in your ability to achieve it. You are stronger and more capable than you give yourself credit. Just because you can’t do something today, doesn’t mean you won’t be able to in the future. Keep working and believe in yourself. In time, you will amaze yourself with what you have accomplished.

Focus on the solution

Your health and wellness journey will certainly have its ups and downs. There will be nights you don’t have the energy for a butt-kicking workout and the days where you just don’t have time to pack a healthy lunch, don’t beat yourself up. No road to success is straightforward or easy - but all good things are worth the effort. In fact, having to put in some challenging work and overcome a few obstacles, makes you value your success that much more. You can choose to focus on the obstacles, or you can choose to focus on the solutions. “Obstacles are what you see when you take your eyes off your goal”, Henry Ford.

Be positive in your self-talk

Many of our limitations are created within our own mind. You tell ourselves you aren’t good enough, strong enough, fast enough. You create excuses and barriers where there needn't be any. What you tell yourself, your mind believes. Change the way you talk to yourself and you infinitely increase your ability to succeed. Tell yourself it is possible, believe it is possible and you will be amazed at what you can accomplish. Challenge yourself to replace any and every negative thought, with a positive (and realistic) alternative.

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Seek pleasure and balance

Despite the “hustle harder” and “no pain, no gain” mentality perpetuated by some fitness personalities, exercise and good nutrition can be pleasurable. You can enjoy both health and, athleticism while having a fulfilling and joyful personal life. While I do encourage every woman to lift weights for the physical and mental benefits, I also encourage them to seek exercise they find pleasurable. Whether you enjoy swimming, yoga, running, kickboxing or pole fitness, find something that gets you sweaty and smiling. When it comes to nutrition, trust the innate wisdom of your body. As long as you are predominantly eating whole foods (healthy fats, proteins and carbohydrates) with a plant-based focus, you are welcome  to enjoy a treat now and again. Balance, pleasure and respecting your body and its wisdom, is how you will discover a fulfilling healthy lifestyle.

Focus on Abundance

When trying to achieve a specific fitness goal, you will likely need to be more diligent with your nutrition and fitness routine. You can choose to focus on the lack; of calories, indulgent foods, and changes to your social life.  Or you can focus on the positive; your improved aesthetic, all the delicious nutrient dense foods, and the pleasure in seeing results. If you perceive your journey as a punishment, you will have a negative experience that will work against you and increase your odds of rebounding. Choosing to see the positive, you will have a more pleasurable journey and be more likely to create a healthy lifestyle with life-long reward.

Your mindset is the single greatest influencer on your reality. You can choose to have a pleasurable journey towards achieving your goals; you can choose to see yourself as a strong, capable woman; you can choose pleasure and balance. You can also choose to see the opposite. Your reality, your success, is in your control.


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Ali Ludovici is a blogger at Charm and Grit, writing about fitness, nutrition and strategies for extraordinary living. As a wellness and mindset coach, she specializes in helping women create healthy and fulfilling lives they love. Ali promotes respecting the innate wisdom of your body, doing exercise that gets you sweaty and smiling, as well as recognizing the power of your mindset to create your desired reality. She is well known for her tough love attitude, no excuses mindset and her supportive positivity. She is a natural bodybuilder, who also enjoys yoga, running and trying new forms of fitness. Ali is on a mission to inform, inspire and empower women to live extraordinary lives.