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Every struggle becomes an opportunity to help those around you.

It’s easy to look through a screen at our favorite athletes and be filled with awe and envy. We tend to tell ourselves that if only we had their genes, or their athletic upbringing, or their sponsors and coaches and facilities, we could be that badass, too. But of course, this is a gross oversimplification of the person on the other side of the glass. Everybody struggles in their own way, fights their own demons, and overcomes their own measure of adversity.
 

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Unless there’s money on the line, position, execution, and range of motion always govern weight.


Day 266 of 360

Pendlay row:

 

Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).

 

Note: Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution and range of motion always govern weight.

 

Then:

 

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Me Too

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https://www.girlsgonestrong.com/

As women, it’s sadly unsurprising to learn that another woman we know has experienced sexual harassment, assault or violence — after all, most of us have. Sharing our stories can be as comforting as it is horrifying: while it helps to know that we are not alone, thinking about how widespread these experiences are can leave us feeling discouraged, especially in a culture that has taught us to minimize them, or better yet, remain silent about them altogether.

In October 2017, stories broke in the New York Times and the New Yorker in which multiple women spoke out about the abuse of power, sexual harassment, and in some cases assault, they endured at the hands of Harvey Weinstein and some of his associates. These articles opened the door to a growing wave of allegations as more survivors started coming forward to speak about their experiences, not just with Weinstein, and not just in Hollywood.

In a matter of days, the hashtag #MeToo was trending across social media as women — and men — from all walks of life bravely talked about their own experiences with sexual harassment and assault, some for the very first time. This flood of stories began with a tweet. On October 15, actor Alyssa Milano asked her Twitter followers to respond with “me too” if they had ever been sexually harassed or assaulted, The response was overwhelming, taking over social media news feeds with stories, long and short, or simply the words “Me too.”What many people did not immediately realize was that the Me Too movement had been supporting survivors for a decade, long before that tweet. Started in 2006 by Tarana Burke, Me Too aims to help “survivors of sexual violence, particularly young women of color from low-wealth communities, find pathways to healing.” While Milano was briefly credited with starting the viral movement, those familiar with the origin of Me Too were quick to credit Burke and introduced her to a broader audience who were not yet aware of her work and activism.

As Burke told Ebony Magazine in a recent interview, “It wasn’t built to be a viral campaign or a hashtag that is here today and forgotten tomorrow… It was a catchphrase to be used from survivor to survivor to let folks know that they were not alone and that a movement for radical healing was happening and possible.” About the current use of #metoo she said to Ebony: “What’s happening now is powerful and I salute it and the women who have disclosed but the power of using ‘me too’ has always been in the fact that it can be a conversation starter or the whole conversation – but it was us talking to us.”

In the wake this movement and the conversations that have started taking place more frequently and more openly, many people are reflecting on their own experience, sometimes seeing it in a new light. Many have also chosen to break the silence and share their personal stories. I choose to share mine.

Yes, Me Too

When I was five years old, as I was climbing a pole at recess one day, a boy poked my vulva with a pencil. I felt upset and confused, but I never told the teacher.

When I was 11 years old, two men in their thirties followed me around the mall until I alerted security that I was scared. I was told that I shouldn’t have worn such short shorts.

When I was around 18 or 19 years old, I was dancing at a bar on spring break, when a guy walked by and stuck his hand up the front of my dress and grabbed me. I pushed him away, and he punched me in the face, almost breaking my jaw. The police were called. I was told I should leave town as quickly as possible because his friends saw what I looked like and the police were afraid his friends would come after me for reporting him.

Very recently, I was at the airport waiting in line at security and saw a man I’ve known for close to a decade. He’s probably in his 60s, was my Dad’s friend, and I used to wait on him and his friends at a bar where I worked for years. We started chatting casually, and throughout our conversation he made multiple comments about how “in shape” I am and how “great I look.” I wasn’t comfortable, but I brushed it off. Then he made he a comment regarding how much money I used to make waiting tables. He leaned in close and said:

“You know it’s because we were all chasing that tail, right?”

I was stunned. All I could manage to blurt out in that moment was, “Actually, I think it’s because I was really, really good at my job.”

Rather than apologize, he was dismissive and said, “Oh don’t make me sound like a chauvinist.”

These are just a few of my many personal experiences where boys and men felt entitled to my time, my attention, or my body in some way.

I Am Not Alone — We Are Not Alone

Every woman I know has experienced harassment or assault, or has felt unsafe in her body in some way. EVERY. SINGLE. ONE.

These have been my experiences as a white, straight, cis woman. Women of color, trans women, and non-binary individuals who present as feminine, are even more likely to be harassed or assaulted and less likely to be believed; and men, trans men, and non-binary individuals who present as masculine also have #MeToo stories.

Just because someone hasn’t said “me too” doesn’t mean they haven’t experienced harassment or assault.

For all of those who do speak up and share our stories, there are others who are thinking “me too,” but not saying it. If this is you, I understand, and you don’t owe anyone that sacred information.

There are men who feel strongly about this topic because they have a wife, sister, mother, or daughter whom they love dearly. If this is you, I understand that this may be a valid starting point for you, but please recognize that we need you to care about all women, not just those to whom you have a personal connection —  and we need you to take action.

There are men who want to “protect” us. If this is you, understand that we don’t need your  protection. We need your respect, and we need you to take action.

There are people who are surprised by all of the “me too” stories being shared. If you are surprised, there’s a good chance you’re complicit in this behavior.

There are people who needed to see a certain number of “me too” stories before they got it. If you’re still doubting, I don’t think you’ll ever get it.

There are people who still don’t think harassment, assault, patriarchy, and rape culture are real. If this is you, please take a very close look in the mirror and ask yourself if maybe, just maybe, you’re part of the problem.

There’s No Turning Back — And That’s A Good Thing

We’re at a crossroads of sorts. It is equal parts sad and infuriating that it has taken this long for so many survivors’ voices to be heard and their stories to be taken seriously, there is no denying that something has shifted. Recognizing the situation is an important and necessary first step, and we have the power to go further. We can all take actions, every single day, to create a safe, empowering, and equal environment for everyone.

How to Take Action

When #MeToo went viral and I shared my own stories along with so many of you, thanks to the Girls Gone Strong community I also came across a great Facebook post from Toronto-based director, writer, and actor, Nicole Stamp. She noticed, as many of us did, that many men in her life were asking, “How can I help?” In response, she outlined a long list of concrete ways to help, which she originally wrote it with those men in mind, but everyone can use the suggestions she laid out.

Stamp’s suggested actions align closely with our values at Girls Gone Strong, and inspired us to highlight a few actions you can take. (You can check out her original Facebook post for her full list of suggestions.)

Speak Up and Be a Role Model

Don’t let it slide when you hear someone saying something disrespectful to or about women, and lead by example. Refrain from using (or condoning the use of) gendered words such as bitch, slut, pussy, etc. The implications these words carry only serve to keep gender stereotypes in place and diminish the value of other human beings.

Dr. Larissa Mercado Lopez discusses various ways to address harassment in this article, and Erica Smith talks about creating a welcoming environment for trans and gender nonconforming individuals here.

On a related note, it’s important to role-model that the feminine is not less-than. Challenge stereotypes and ideas about what is gender specific. If you’re raising boys, Stamp’s Facebook posts suggests, “Do something that’s coded as traditionally ‘feminine’ in a way that embraces the feminine as a valid way of being, not in a way that mocks femininity.”

Amplify Women’s Voices

Do your part to make sure women’s contributions aren’t being dismissed at work (or anywhere, really). Lend support to their ideas and suggestions. If you notice someone has dismissed or spoken over a woman, interject and create a space for her to continue and be heard. Another way to amplify female voices, and the voices of those who are often dismissed or ignored — namely indigenous, biracial, and people of color, and people with disabilities — is to seek out articles and content created by them. As Stamp points out in her post, “Nothing about us, without us.”

Compliment Girls on Something Other Than Their Appearance

As Fabienne Marier writes in her article on speaking to kids about body diversity, “Too often, as a society, we tend to praise children for one-dimensional qualities: we compliment little girls on their appearance, and little boys on their strength… By extolling superficial aspects, we’re showing kids to look at the world and at themselves through a single, extremely limited lens. Furthermore, these types of comments reinforce arbitrary gender constructs which aren’t beneficial for anyone.”

Proceed in Your Sexual Encounters Only If There Is Mutual Enthusiastic Consent

If one of you is not into it, stop. In fact, to take it a step further — unless both of you are really, super, obviously, enthusiastically into it, stop. Be aware of nonverbal communication, yours and theirs, and remember that nobody owes anyone anything, no matter how far an intimate situation has gotten. If one of you wants to stop there, you both need to stop there.

Listen More

If you haven’t experienced harassment, assault, or a type of oppression that someone else is talking about, listen to that person and believe them when they speak of their own experience.

Don’t dismiss someone else’s experience, or the collective experience of people in a demographic with which you don’t identify.

Listen, and if you’re having trouble believing someone, go a step further and look for other stories shared by others in that group. Stamp states, “You’ll find that these ideas aren’t weird, militant, fringe notions. Oppression is a widely accepted and statistically supported phenomenon, and a lot of insightful people are talking about it. Avoid the hot takes and go to the source: the people who experience the issue firsthand.”

While you’re listening, if you start to feel uncomfortable, work to de-center yourself and your feelings. Focus on the issue and on understanding the other person’s experience. Ask the other person how you can best support them. As Erin Brown reminds us in her letter to fellow survivors of sexual assault, they’ll be best placed to tell you what they need.

Thanks to Ivonne Ward and Fabi Marier for their help on this article.


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Originally Posted At: https://breakingmuscle.com/feed/rss

Each set should be difficult, violent, and positionally sound.


Day 265 of 360

 

Back squat: 5 x 5 @ (up to) 85% of 2RM

 

Rest as needed between sets. If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed and complete the next uninterrupted and at full-range. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Sound position always governs weight.

 

Then:

 

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Happy Holidays

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http://www.marksdailyapple.com/

The staff and I are taking the day off to be with family and friends, but I wanted to wish each and every one of you the very best today. This community has been so important to me and to my family. It’s been the center of my passion and profession for over eleven years now, and it’s a privilege every day to see people change their lives through the message and support here. To you and yours this season, thank you—and Happy Holidays, everyone.

The post Happy Holidays appeared first on Mark’s Daily Apple.

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The stage is set for a glorious Christmas dinner. The table positively groans with mountains of meat, piles of potatoes, scores of salads and bucketloads of beverages. The obligatory piece de resistance, that organic turkey you forked out for to impress the health-conscious rallies, is glistening invitingly at 12 o’clock. Surely nothing could get in […]

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The cannabis industry has been reaching new highs as scores of herbal products — hemp-based soaps, CBD oils and weed edibles — go mainstream. Now a new item is coming along and it’s sure to generate a lot of buzz. It’s a cannabis wine that will get you tipsy, but without the hangover. A cannabis […]

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weekend_linklove in-lineResearch of the Week

Interval training before an all-nighter mitigates the sleep deprivation-induced insulin resistance.

Early retirees may increase their risk of early death.

The size of wine glasses in England has increased about six-fold since the 1700s.

Daily leafy greens linked to lower cognitive decline.

Poorer women are heavier than richer women. Both poorer and richer men are equally obese.

New Primal Blueprint Podcasts


Episode 203: Dave Scott: Host Brad Kearns chats with 6-time Kona Ironman champion Dave Scott about keto for endurance athletes, balancing volume and intensity, strength training, training longevity, and much, much more. Many people have knowledge. Dave Scott has wisdom.

Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.

Interesting Blog Posts

The 70 year-old Belarussian using strength training to fight aging. The quotes are gold.

Media, Schmedia

What happens when a registered dietitian goes keto.

Everything Else

Did you know Santa Claus used to be diabetic? It’s true, and a low-carb, high-fat diet fixed him right up.

Look into the eyes of a chicken and you will see real stupidity. It is a kind of bottomless stupidity, a fiendish stupidity. They are the most horrifying, cannibalistic and nightmarish creatures in the world.”

We’re having an effect.

How our relentless pursuit of happiness is taking us further from it.

Things I’m Up to and Interested In

I enjoyed reading this: A doctor skeptical of statin safety and effectiveness rebuts his critics.

I’m just glad I ordered mine in time: Amazon reconsiders its DIY circumcision kits.

Concept I’m pondering: The reverse bucket list.

Yet another refutation of “gelatin is a useless protein, bro”: Gelatin makes exercise even more protective against bone loss.

Productivity hack that works: 10 minute training session.

Recipe Corner

Time Capsule

One year ago (Dec 24– Dec 30)

Comment of the Week

The best tech-based mood adjuster I’ve found is a little app called WeCroak. Five times a day, it reminds you that you’re going to die and gives you some lovely quote to ponder. Wonderful for maintaining perspective.

– That’s genius, Kevin.

phc_webinar_640x80

The post Weekend Link Love — Edition 483 appeared first on Mark’s Daily Apple.

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Name: Nicole “Nikki” Anita McKeon
Age: 43
Location: Locust Valley, NY

How did you find out about Girls Gone Strong?
I believe it was when I read an article in STRONG Fitness Magazine two years ago. I was impressed by the message and vibe Molly Galbraith had, and I had to find out more about who she was.

What does being a Girl Gone Strong mean to you?
It is about breaking free from the past mindset of not being ever (good) enough to be happy in my own skin. My life has completely taken a different track since I found GGS. It is about pure, solid intention to empower all other women with love and support. It feeds the soul and heart, and great for the muscles too!

What do you do?
I am an ER and Army Nurse, as well as a CPT.

What else do you do?
I love being outdoors, running and playing sports. I have an interest in nature and animals. My favorite hobby though, is people: I love connecting with others, forming and nurturing friendships, and meeting new people from all different walks of life — I am fascinated by their stories.

How were you introduced to strength training, and how long have you been training?
When I was stationed at Fort Bragg in North Carolina, I met a fantastic trainer, who also became a close friend. Lila is a very dedicated CPT who devotes a lot of time doing research and making very individualized plans with her clients. That was eight years ago, and I have been hooked on weights since.

Favorite lift:
I love the deadlift!

Top 3 things you must have with you at the gym or in your gym bag:
Water, music, and a positive attitude.

Do you prefer to train alone or with others? Why?
I like both; to mix it up. The past three years, due to time constraints and the need to have more flexibility, I have been working out in my garage gym. I enjoy going on my runs solo because I like to feel in the moment and enjoy the movement. Ultimately, I prefer training with others — I like that team feeling.

Best compliment you’ve received lately:
My husband Tom thanked me for doing such a great job taking care of the family while he was gone for work. He has to travel a lot, and he let me know what a good mom I am and how lucky he felt to have me.

Most recent compliment you gave someone else:
When I found out one of the moms from my son’s preschool was pregnant, I felt moved to tell her what wonderful parents I feel she and her husband are, and that God knows exactly what He is doing. I had been thinking about her recently; she has three small girls who are all so sweet and kind; just like their parents. When we moved into the area last year, she and her family made us feel really welcome. I wanted her to know how special I think she is.

Favorite way to treat yourself:
Being outdoors; listening to the sound of the wind rustling the trees, being in nature. Anything with purple glitter is also guaranteed happiness!

Favorite quote:
First things first…

Three words that best describe you:
Thankful. Curious. Compassionate.

Favorite book:
The Lord of The Rings trilogy by J.R.R. Tolkien.

What inspires and motivates you?
I love hearing about other people’s stories: their struggles, what they have been through and what they have worked for. I am often inspired by my children, and how they take the time to notice the things in their presence and appreciate them. They remind me to be humble, and to slow down.

Describe a typical day in your life, from waking up to bedtime:
Oh boy! The funny thing about it, between my husband’s and my work schedule, is that a lot of times we don’t know what is going to happen day to day! He is a pilot and in the Marine Corps, so he can be gone at a moment’s notice.

What we have learned to do is to be very flexible. We keep the kids and dogs on as regular as a routine as possible, while also helping them build up that inner peace and staying grounded. Relying on each other for support when needed is the common denominator that gets us through all of the changes we encounter. Certain parts of our day don’t change, like saying I love you, saying our prayers, and talking to each other.

When did you join Strongest You Coaching? Why did you decide to join and what helped you make the decision to join?
I filled out the form about being interested in SYC, and a few months later, I received an email from GGG asking if I would like a slot in the next group. It came at a perfect time, because I was in-between civilian jobs, trying to find employment and feeling down on myself for not doing so quickly enough.

It was in January, and I really needed a boost, so I felt like it was just what I needed at the time: something self-caring and that didn’t involve the kids, or anyone else. It made me excited and motivated. I was also training in my garage by myself, and wishing I had time to train with other people.

What has been your biggest challenge in the Strongest You Coaching program?
My biggest challenge was a goal I set for myself as part of the SYC goal-setting piece: I ditched my scale. That piece of metal with the numbers used to dictate what kind of day I would have, my self-worth, what I ate and did not, my mood, and how I treated my body.

The new world that opened up, just parallel to mine, was amazing! My coach was very supportive, and I thought that if she did it and was so positively affected by eliminating the scale, I could do it too, and so I was willing to give it a try, and trusted the process.

What has been your biggest success in the Strongest You Coaching program?
My biggest success is how I feel about my body today.

I spent many years in therapy working through an eating disorder, and even though I have been able to maintain a steady healthy weight and have been in recovery for years now, I was missing something. I knew it could be better, and I found it with SYC.

I’ve just had a baby in October, and love my body, extra belly and weight and all, for the miracle it just created. I feel thankful, connected and respectful of what it had went through. I don’t have that urge to “get my body back as fast as possible”, as I had with my previous pregnancies: challenging myself — and torturing myself — to see how fast I could lose the baby weight. Deprivation and overtraining, regardless of how little sleep I had, were my MO. I was so disconnected with myself: I only saw the outside and how to “look better.”

Today I love my body and am nice to it, celebrating the woman I am on the inside and out. And there is no scale in this postpartum journey!

What is your “BIG” goal you’d like to achieve by the end of Strongest You Coaching?
My big goal right now is to make this the best postpartum journey ever. I don’t want it to be about “losing that weight” (and I won’t step on a scale).

I want to treat my body with respect at every stage, and appreciate what it does for me. I want to let my body naturally go to the place it feels best, and let that happen mindfully. I believe there is a lot in store for me during this process, and I can’t wait to see what happens!

What is the habit you’re currently working on most?
Right now, that would be getting adequate rest. Having a newborn, plus three other small children under the age of eight, not to mention two dogs, is a lot to care for. In the past, I would sacrifice sleep for “perfection”: having a perfectly clean house, hitting all my workouts regardless of how tired I was or how they had to cut into what little sleep I already had. I’m learning to let some things go and prioritize rest, so I can show up for life and put my best foot forward into my day.

How has Strongest You Coaching changed your life?
It has allowed me to trust myself and listen to my body and what it needs. I feel that mind-body-spirit connection I didn’t have before.

I stress less about working out and focus on the quality of my life as a whole. I enjoy my workouts and look forward to them!

What do you like best about the Strongest You Coaching community?
I absolutely love the support, love, and lack of judgment.

Here is a place where every woman can feel welcome and recognized for how special she is. It’s the “other side of the fence” from the fitness industry. Worth the leap over!

What would you tell a woman who’s nervous about joining Strongest You Coaching?
I would let her know that it’s completely understandable to be nervous about making a commitment to something new, and I would reassure her that if she places her trust in her coach, teammates, and in the process, she will be guaranteed a change that will last a lifetime.

It’s exhilarating! It’s not a diet plan, or any other rigid “plan” that sets us up to feel “less than” if not followed to a T, or one that pulls us on a chain. It’s freedom, and has been the best thing I could have done for myself. The results will last forever. I want to help pass this message, and the Girls Gone Strong philosophy, on to other women, and to my daughters.

You can connect with Nicole on Facebook!

The post GGS Spotlight: Nicole McKeon appeared first on Girls Gone Strong.

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The holidays can be stressful for anyone, but doctors especially cringe at the thought of this season. That’s because at no other time during the year are people more likely to suffer from heart attacks as during the period from Thanksgiving Day through New Year’s Day. In fact, according to experts, Christmas Day and the […]

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