Beets are one of those divisive vegetables — either you love them or hate them. I happen to love them. I’m a sucker for that sweet flesh and gorgeous fuschia color, but I know plenty of people who play for the other team. Beet-haters, I ask that you suspend your disbelief for one moment. Try not to discount the chocolate-beet cupcake based on your feelings for the vegetable alone. Open your heart to beet cake because the final product is far better than the sum of its parts.
Last week we shared a video on Facebook that created more excitement and controversy than anything we’ve ever posted:A video of Daisy Ridley (Rey from Star Wars Ep VII) deadlifting with great form, 176 lbs/80 kilos:
A video posted by @daisyridley on Aug 21, 2015 at 9:20am PDT
This post exploded, with 1000+ likes and a few hundred comments. What we saw as the most “Nerd + Fitness” ever, combining two of our favorite things (Star Wars and Deadlifts), soon became a fascinating look into the psyche of society.
The wide reach of the post pulled in people outside of the Nerd Fitness community, and we ended up with responses that fell into a few distinct categories:
“Good for her! That’s awesome and it’s great to see a role model like that not afraid to strength train.”
“Hey I lift more than that, good for me!”
“Why are we celebrating mediocrity? She should be able to lift more than that. Anybody should.”
“That’s amazing and I hope I can get there some day.”
Obviously a HUGE majority of people fell into the first category, but a number of responses fell into categories 2, 3, 4. And that’s okay – we all have gut-reactions to things and it doesn’t make us bad people.
I bet you instantly had a reaction that fit into one of the above categories, good or bad. Let’s talk about these reactions, and challenge ourselves to fight back against them when they are counterproductive.
We All Start Somewhere
Good or bad, it’s almost impossible not to instantly compare ourselves to the people around us: in line at Starbucks, at the gym, on the subway, at the office, and so on.
We are social creatures. Our brains excel at managing our reputation and navigating animal kingdom concepts like status and hierarchy.
In the case of the Daisy Ridley video, and other fitness media, this can lead to two unfortunate reactions:
At least I don’t look like that. Good for me!
Why can’t I look like that person? I suck.
Here’s the problem with the first one (aka any variation of “hey look I can deadlift more than Daisy Ridley, I’m awesome!”) – If we aren’t taking care of ourselves, it’s easy to find somebody else who is bigger, fatter, weaker, slower, or more unhealthy than us and say “at least I don’t look like that person! Phew!” That person you’re comparing yourself to in the gym? They might be there for their FIRST TIME.
Conversely, we can always find someone who is a level higher than us – faster, stronger, more healthy, etc. They might have professional chefs at their disposal, or a day job as a trainer.
Daisy Ridley who is only deadlifting 176 pounds? That might be her new personal best, and has been deadlifting for just a month. It might be a 6-month journey where she’s only going up 5 pounds a month, and will continue to do so for the next two years. She might only weigh 100 pounds, which would be the equivalent of a 200 pound male deadlifting 380 lbs. The truth is: we don’t know!
And here’s the problem with the second one (aka “Why can’t I do what that person is doing? I suck.”). We have NO IDEA how long somebody has been training, how hard they work, or what their genetics are. I find that I often compare myself to other people in my gym and wish I was looking like them or why it’s taking me “so long” to get stronger in certain lifts compared to others. But this is silly: we all play this game of life as different characters with different difficulty modes.
We have no clue just how hard somebody has been training, how long they have been training, if they used to be a competitive athlete, what their genetics look like, or what other challenges or advantages they had. We also don’t know how miserable they might be for comparing themselves to somebody else.
When we see a video like this, we just see one moment. That’s it. Remember that we compare our behind-the-scenes journey with everyone else’s high reels.
Comparisons Lead to the Dark Side
Years ago when I started exercising, I wanted to look like somebody else because I wasn’t comfortable and confident in my own skin. I figured if I could train, bulk, and get stronger, I would look like the guys in the gym or the guys in movies, and my life would be complete.
I spent every day comparing myself to others and impatiently asking myself “when will I get there?”
It’s a losing battle. When you spend your time comparing your achievements to others, the comparison makes you feel either better or worse than them, but neither are productive:
“He might be able to squat that much, but I can do way more pull ups.”
“I bet she can’t even touch her toes.”
“Why is that person celebrating so much over a 5k? I ran a marathon last week!”
“I just hit a PR. And then the person next to me lifted 100 pounds more. I’m so weak!”
This comparison business is an exercise that will only drive us mad.
And the same can be said when we incorrectly compare ourselves to our past selves that existed under different circumstances. For example, if you get hurt, or need to have surgery, or you have a child and suddenly all of your free time is zapped from you, it’s really depressing when you think about where you are compared to where you used to be.
“I used to lift way more than this. Ugh.”
“How did I take a million steps back? This sucks.”
When we think this way, it’s easy to get derailed and depressed and give up because we ask: “What’s the point? I’m so far behind where I used to be and it’s going to take forever to get back there.”
Instead, I want you to embody a new philosophy. I’d like to think it’s one Master Yoda would teach if he were here:
You do You.
Like Luke in The Empire Strikes Back, our biggest battle in this journey to a healthier life will be with ourselves. Our largest hurdle? The Dark Side that pulls our brain in a direction that keeps us from the goal:
To be better today than you were yesterday.
That’s it.
Not the “you” before you were injured. No the “you” when you were 18 and had all the time in the world. Not the girl who posted on Facebook or the guy who’s blowing up your Instagram with perfectly framed photos. Just the “you” from yesterday.
No matter what you are training or how you are trying to change yourself, there will be people behind you, and ahead of you. They live a completely different life, they have different goals, different genetics, different insecurities, different time constraints, different lives.
Instead, stay in the moment.
Can you be better today than you were yesterday in a way that lines up with your goals? Can you run a second faster than your personal best? Can you touch one inch further down your shins? Can you deadlift one single pound more?
I’d love to hear about the internal battle you struggle with, and be honest.
Here’s me: I compare myself unfavorably against guys 50-100 lbs heavier than me in the gym and what they can lift, and I compare myself a bit too favorably against people who haven’t been training as long as I have been. Conversely, I get jealous when I see people make rapid progress on their squats. My squat is my weakest lift for sure, so I have to constantly remind myself that every day I squat I’m stronger than I have EVER been before, and this has been true every week for the past six months.
The truth is, I’m stronger and more fit than I was yesterday. I’ll try to do the same tomorrow.
Your turn. May the Force, and the Gains, be with you.
-Steve
PS: THOUSANDS of people have already picked up Level Up Your Life! If you’ve gotten a chance to read through it, you’d be my hero if you took 2 minutes to leave an honest review over on Amazon.com.
Originally Posted At: https://breakingmuscle.com/feed/rss
Weightlifting is more well-known than ever before, so now is a good time to actually understand the term.
We’ve been running the Takano Weightlifting coaching internship program since July of 2014 and have had 23 interns graduate. I get inquiries and resumes all the time from prospective internship candidates. And whenever I present at courses or seminars, I end up discussing weightlifting with plenty of newcomers.
Originally Posted At: https://breakingmuscle.com/feed/rss
What I’ve come to discover is an entirely new dimension of training, with profound value for those who pursue and coach performance.
“Movement training” is a becoming popular buzz phrase within the fitness industry, especially as an increasing number of “average” people are becoming aware of the link between exercise and health. As a classically trained strength coach and former Division I athlete, I understand the effectiveness of traditional performance training and its direct link to physical health and well being.
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Being a Girl Gone Strong means I was strong enough to stop what I was doing before and change my thinking. Lifting heavy amounts of iron has been a life-changing experience for me. I spent so many years being like so many other women out there: doing what we thought was right and trying every diet; believing that cardio was the only way to lose weight. I was on the path to letting my daughters start seeing the negative side effects to all of it. I had poor self-esteem when it came to my body. I always thought I was too fat. Now I am strong enough and confident enough to lead by example for my daughters and hopefully be a positive role model to others.
How long have you been training?
I have been doing heavy strength training for a little over a year. I was probably “doing it wrong” for about 6 years before that.
How did you get introduced to strength training, and how has it changed your life?
A friend from college introduced me to Tosca Reno and the Eat Clean Diet about seven years ago. I finally felt like I was on the right track. I got some dumbbells and a Jillian Michael’s video and tried to stay motivated. I lived along a gravel road and walked and ran my little heart out. However, I was a single mom at the time and motivation was hard to come by. As a result, I was never consistent on my progress.
In 2010, I met Scott who had been lifting weights for over 20 years. Even though he tried to help me see what I was doing wasn’t working, I refused to listen. I kept doing it my way and putting a lot more emphasis on cardio. I was definitely a “Cardio Queen!” In January 2013, I had our son, and I weighed in at over 180 pounds. I was on a weight loss roller coaster. I was still obsessed with cardio, and I was eating a lot of carbs. I was miserable.
Finally Scott had enough of my whining. I stomped my feet and crossed my arms in August 2014 and started listening to him. I started full-body-compound movement-I-will-learn-to-love-squats training. Darn it! Would you believe it? It worked! I learned to eat carbs in a way that worked for me, not against me. I learned that lifting heavy weights burned fat right off of me. I am definitely hooked. I can’t believe how much I love lifting. I have lost over 20 pounds, and I have no idea how much muscle I have gained. I am in the best shape of my life. And the mental shift is more than I ever bargained for. Eating crow wasn’t that bad.
What does a sample workout look like for you?
We had been doing an “Old School” workout similar to Paul Anderson, Ernie Franz and Reg Park-style workouts: compound movements, three days a week.
Squat, Bench, Deadlift, Repeat. We started using Jim Wendler’s 5/3/1 program at the beginning of November, and so far we are loving it!
Favorite Lift:
Love to Bench!
Most memorable PR:
135 pound Bench Press. Having a plate on each side and seeing it coming up from my chest was awesome!
Top 5 songs on your training playlist:
Pour Some Sugar on Me –Def Leppard
Turn Down for What – DJ Snake and Little John
Fight Song – Rachel Platten
Not Ready to Make Nice – Dixie Chicks
I Hate Myself for Loving You – Joan Jett
Top 3 things you must have with you at the gym or in your gym bag:
Our gym is right outside our back door. So I wouldn’t know what to do without…
Our son playing in his sandbox right beside us.
Our 2 Great Pyrenes puppies hanging out with us.
The weather never cooperates! The wind never blows hard enough (sarcasm!)
Do you prefer to train alone or with a training partner? Why?
We are a family that trains together! I am honestly not sure how I would begin to train alone. Scott and I train with our daughters. Addison, our 11-year-old, competes with us. Allison, our oldest at 13, is into basketball. She just finished her ball season and is back to training with us. Even our 2-year-old son, Coyer, grabs a broomstick handle, puts it on his shoulders and starts squatting! It is hard to whine and want to quit when your family is out there being awesome! Even with all the distractions we seem to endure, I love our family training time.
Best compliment you’ve received lately:
“I love your hair!” a random lady said to me at one of my daughter’s ballgames.
Most recent compliment you gave someone else:
One of my co-teachers is expecting a baby any day. I think she looks awesome, and I try to tell her that often!
Most embarrassing gym moment:
I hate when I end up grunting when I lift, especially at a competition. I feel like I am back in the delivery room when I delivered my kids naturally.
Favorite meal:
Healthy answer –Steak, baked potato and a good salad.
Honest answer – Biscuits and gravy, bacon, fried eggs and hash browns.
Favorite way to treat yourself:
A cinnamon crunch bagel from Panera
Favorite quote:
“The real things haven’t changed…it is still best to be honest and truthful, to make the most of what we have; to be happy with simple pleasures and have courage when things go wrong.” Laura Ingalls Wilder
Favorite book:
Eat Pray Love by Elizabeth Gilbert. I could read it every year and get something new out of it.
What inspires and motivates you?
My family! My husband, Scott is passionate about lifting and he is passing that love on to us. He is 51 years old and squats over 600 pounds! He is setting World Records in the American Powerlifing Association. I am fascinated watching strong people! My daughters do the same thing. At our first meet, Addison set World Records in her division. She was a little beast. Allison has a dedication to school work and sports that just floors me. She always tries to do her best. Coyer is not quite three, but he is pretty big motivation to be a fit mom. I may never set any world records, but my family is amazing.
What do you do?
I teach 4th grade in my hometown at the same school I attended!
What else do you do?
I am getting ready to take my final exam to become a Certified Personal Trainer! I am continuing on after that to earn an Associate’s Degree in Exercise Science. I love teaching, but I want to keep my options open and be able to help other people.
What does a typical day look like for you, from waking up to bedtime?
5:00 Up and enjoy quiet time with Scott and coffee.
6:00 Get kids get up and start on morning chores.
7:30 Out the door and headed to work.
8:00 Teach tomorrow’s future.
4:30 Leave work and pick up Coyer at daycare.
5:00 Training
6:30 Fix dinner and hanging out with the family
9:00 Lights out!
What’s the coolest “side effect” you’ve noticed from lifting heavy?
I used to hate looking in the mirror. It was a reminder of all my flaws. Now it is cool to look in the mirror and notice all the changes my body is going through. I find more muscles coming out in my arms, back and legs. It is fascinating to see what training does to your body.
Your next training goal:
I am going to have a 600-pound+ total at a competition—soon!
Here’s Mandy deadlifting 225 pounds at a recent powerlifting competition:
What are you most grateful for you in your life?
I am most grateful for my husband. Scott is truly my best friend and has changed my life in a way I can’t describe. I think I spent a majority of my life trying to please everyone but myself. He helped me see something different. He showed me how to put myself first. This has made us very strong partners in marriage, in training, and in work. Life is hard sometimes. I am just thankful that I have someone to help me see through the drama of everyday life.
What life accomplishment are you most proud of thus far?
My three children. I could not be more proud to be their mother. I work in a job where you see kids growing up in some pretty bad situations. I try hard to be a good mother to my kids and not be their friend. I am so glad they are training with us because I want them to learn how to be strong young women and help prepare them for a great future. Coyer is just a blessing. He has helped me to slow down and appreciate how fast life goes. He has a great role model in his daddy and I am excited for the young man he will become (and the weight he is going to lift).
Three words that best describe you:
Optimistic, Nurturing
Tell us about a time when you overcame fear or self-doubt, and how it turned out.
Learning to squat. There were several times that I wasn’t sure if I would be able to get low enough. The weight intimidated me horribly. It took a lot patience and perseverance to get through it. I am squatting around 170 pounds now—double the weight I started with.
What do you want to say to other women who might be nervous to start strength training?
Believe in yourself that you can do it! I think we tend to forget as women how strong we are and what we are capable of. We owe ourselves the healthiest life possible. I know how hard it is to feel that you have to take care of everyone first and yourself last. I just wish women understood how worth it they are and to stop being so hard themselves. Put yourself first and put some weight on your back!
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