Thursday, March 23, 2017

Why Normal People Can’t Have Abs

Did that title catch you attention? Did it make you feel a little smug and justified as to why you don’t have abs? I mean, of course you don’t have abs! You don’t have the genetics of those supermodels or CrossFit athletes. #notfair

Or did it irritate you a little bit because now you think you can never have abs? Like maybe you’ve always wanted abs, but now you realize you can never have them because you are, after all, a normal person.

Well, I’m sorry to tell you, but you are right. If you are a ‘normal’ person, you will never have abs. Think about the average person in the United States. You know the ‘normal’ person. Does he have abs?

The normal person has habits and excuses that they resort to day after day that keep a layer of fluff around their midsections. ABnormal people have a set of rules and regulations that govern their healthy habits and keep those beautiful 6 packs on display.

Abs don’t magically appear because you wish for them. But you can become ABnormal and adopt the habits of those 6 Packers. Once you decide to no longer be normal, you can become ABnormal!

Take a look at these habits and see where you fall.

Normal folks
ABnormal folks
Go to the gym when it is convenient or when they have a spare moment
Fitness is non-negotiable. They have a workout routine and they schedule their lives to incorporate that
Exercise regularly, but don’t track food intake
Know that abs are made in the kitchen
Eat out for lunch daily
Bring their lunch and snacks with them wherever they go
Throw all healthy eating plans out the window on the weekend
Realize that the weekends are just as important to their goals as weekdays
Don’t weigh, measure and/or track foods eaten
Know their macro goals and consistently track & monitor each bite of food
Don’t eat enough protein
Realize that abs are muscles and you need to fuel them with protein to keep them strong
Don’t eat enough/cut calories excessively
To fuel their workouts and keep their muscles strong, ABnormal folks make sure to fuel their bodies every day.
Do 100 sit ups every day
Know you cannot spot train. To have strong, prominent abs, you have to eat right, have low enough body fat for abs to show and strength train.
Run for hours
Realize that cardio is important for fitness, but don’t do so much that they cannibalize the muscle they have.
Have kids/family/job and use them as an excuse
Objectively look at their obligations and schedule time for themselves. They set a good example for their family of self-care and health.
Treats every meal as a celebration and/or last supper
Treats every meal as an opportunity to get closer to their goals or to move away from them.
Dietary compliance is all over the place.
90% + diet compliance. People with abs do enjoy food and treats, but it is savored and enjoyed with the bigger picture in mind.
Eat a diet full of highly processed carbohydraes
Acquires most all carbs from veggies and fruits
Whip into a fast food place because they are starving
Whip the car off the road and dig through their stash of healthy snacks they keep with them at all times.
Gives up after 15 days because rewards aren’t coming fast enough
Knows that this isn’t a diet. It’s a lifestyle. There is no end point.

Now, I’m not saying normal is wrong. Normal is normal. Normal is fine! But if you really want abs, you have to reject normal and accept the ABnormal mindset. You have to adopt the ABnormal habits. You can no longer sit around and wonder why you work so hard, but don’t have abs.

If the ABnormal list looks a little weird and hard, trust me, it is! That’s why most people don’t have 6 packs! But it's not un-doable. It's just a mindset.

And don’t confuse ABnormal with neglecting your other life responsibilities. All of the things ABnormal people do can be done by anyone while still leading a full, balanced life.

DISCIPLINE IS JUST CHOOSING BETWEEN WHAT YOU WANT MOST AND WHAT YOU WANT RIGHT NOW.

Got thoughts or questions? Let me know below.

STAY STRONG Y’ALL!

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Thursday, March 16, 2017

The Problem Of Getting A Bad Ass New Shirt...

A few Friday's ago, LiveSore Nashville came to the box for 17.2 and I went home with this sweet "Traps & Tats" tank.

I frickin' love it. I feel so boss and bad ass when I rock it.

However, I also feel like a fraud. A hypocrite.

You see, the shirt says, "Tats".

As in plural.

As in more than one.

I only have one tat.

Can I wear this shirt honestly?

Should I get another tat?

I want another tat.

But I'm trying to save money.

And I want a big tat.

Hand drawn by my daughter.

Seriously, it's already drawn up.

Or maybe just a little tat.

A small, minimal something that is actually really deep and metaphorical.

Do tattoos go on sale?

Do you want a tat that was on sale?

Can J do it? He's artsy.

Do they sell tattoo guns on Amazon?

Oh wow, they do.

Hmmmm....what all else would we need?

Is it cheaper just to get the tat at my shop?

Wait, can I say, "my shop" since I only have one tattoo?

Hang on. Since my current tat is actually a cover up...do I indeed have 'tats', plural?

The circle of life.

Oh man, two gym buds just brought up the 'let's get tats' discussion.

#want

Random conversations I have with myself.

Stay Strong Y'all!


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Saturday, March 11, 2017

Gooood morning, good morning! Good morning routines!

Good morning! 

I enjoy reading and learning about other people’s lives. Especially really successful, driven people. I want to know what they eat, how they sleep, what they do for fun, how they schedule their day, how they handle email, how they prioritize stuff, how they avoid burn out…..how do they do it??


One thing I have found that successful people have in common is morning routines. They all start their day very intentionally with the idea of starting off calm, focused and centered. 

Most of them do some form of these things.

Meditation
Journaling
Exercise

Most of them do NOT do these things.

Check email
Open social media
Hit the snooze button
Do work/occupation stuff

Their intentions are to spend the first part of their day focusing on their needs and making themselves an overall better person. Most of them emphasize this is not a long, drawn out routine. 5-10 minutes of meditation along with 5 minutes of journaling while drinking their morning breakfast beverage (most drink tea). And then another 5-10 minutes of stretching, yoga or mild calisthenics. Some of them do their daily workout in the morning, so of course, that takes longer.

Basically, one half hour to start their day on the right foot.

By opening email and social media first thing in the morning, you are letting other people determine how your day starts off. And if it is work email, you are letting others dictate your priorities for the day. These successful people choose not to let other people’s requests/needs affect their schedule or feelings right off the bat. Think about it. If something has happened overnight that is a true emergency, you would already know because someone would have actually called you.

The world won’t end if you don’t connect with the world within 30  minutes of waking up. I promise.

Knowing all that, let me share my routine(s).

When I was teaching my morning routine was routine, but there was nothing calm, focused or centered about it. I got up, fixed coffee, took a shower, made myself presentable, fixed a quick bite and drove to school. And that was on a good morning. It didn’t happen often, but I occasionally overslept or I couldn’t find the skirt I wanted or my hair just would not dry or I left the house only to turn around after three miles because I left my bag at home. Ya know, the stuff that happens to all of us.

It worked, but it didn’t necessarily start my day off in a Zen like state. And since I was already getting up at 4:50, getting up even earlier to do all these hippy- trippy- namaste things was just. not. happening.

Then, once I was no longer teaching and no longer having to get up at the butt crack of dawn, I decided to do a focused morning routine. I would get up, fix my coffee and go sit on our front porch swing. I would bring out three books. The book I was currently reading, a copy of The Secret and my journal. I would spend a few minutes reading and writing positive affirmations in my journal. On a super good day I’d even do a few sun salutations!

And get this, I didn’t even bring my phone outside at all!


Then we sold our house and life got way more interesting. I realized last week that I no longer have that morning routine and I miss it. Currently my morning looks like this.
Get up and fix coffee. Open email and read TheSkimm and The Morning Brew while drinking coffee. Nibble on breakfast #1. Open FB and look at notifications. If I see something important, I’ll read that. Then I get dressed and ready for work.

While there’s nothing terrible about that routine (and I do learn a lot with those two emails!), it doesn’t exactly fit with what I’d like to accomplish for myself in the mornings. As the weather gets nicer, I want to get back into that routine of reading, being thankful and sending out positive juju into the universe. Of course, I could totally do these things inside, but something about being outside just makes it better!

Y’all know I’m big on goal setting, so here we go. I’m setting a goal to get this morning routine back on track at least twice per week. I’ve got to go dig my copy of The Secret out of storage and get my journaling pen ready, but that part is easy. It just the part of dragging my lazy-non-morning-person butt up and at ‘em that is hard!


What does your morning look like? 

What could you do to make it a more positive experience?


Stay Strong Y'all!


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Wednesday, February 8, 2017

This or That?



How about a game of This or That? I came across this cute little idea over at CarrotsNCake and thought it looked like a fun way to share with you guys!


Chocolate or Vanilla

Chocolate, hands down. I used to be a vanilla only girl, but somewhere along the journey I discovered chocolate. Now the only thing better than chocolate is chocolate sauce and chocolate chips on the chocolate! Oh, and some peanut butter!


Innie or Outtie

Innie. But when I cut weight for a competition and then eat a big meal, it becomes a half outtie! It's bizzare!

Hot, hot summer or snowy winter

Snow is nice, but cold is awful so I'm going with a hot, hot summer! I know that people say you can always put on more clothes when you are cold, but no. Once I'm cold, I'm cold. I would much rather be sweating and dang near overheating than cold.


Save or spend
In general, save. However, I do have a problem with little trinkets that are under $10. I mean, it's only $9.99! And watch out if you give me time in the Target Dollar Spot!

Elliptical or treadmill
Treadmill. Something about the elliptical just doesn't agree with me. I'm constantly on the cusp of falling off and it makes my feet hurt. Of course, neither are really my jam, but ya know!

Banana or apple
Dang, these questions are hard! Apples taste better, but bananas fit my food laziness issues better. 

Morning or Night
Afternoon? I'm not a big morning person and I love to sleep.

Love or Money?
Love. However, in hindsite I recommend everyone marry for money first, love second. ROFL! JK JK! Love you J!

Butt or Boobs?
Butt. Can't squat 250 with boobs.

Lip Balm or Lipstick?
Neither, but if I have to pick lip balm. I always wind up looking like Hatchet from Cry Baby when I attempt to wear lipstick. But something in both tends to irritate my lips. I'm not sure if I'm allergic to something in them or what, but I tend to go bare.

Coffee or Tea?
Black coffee baby. 

Straight or Curly?
Duh.

Three Squares or Graze All Day?
If you catch me without food in my hand, it's pretty impressive. I eat all day long! Breakfast 1, breakfast 2, lunch 1, etc.

Right Handed or Left Handed?
Right handed.

Beach or Mountain?
No question. Beach all the way. I am currently trying to figure out how to relocate to the beach permanently.

Mac or PC?
Tough call. I love my iPhone and iPad, but hate the process of changing my technology. I'm afraid going full Mac might push me over the edge in the transition. However, I would love a new MacBook if anyone wanted to just send a freebie my way, lol!

Introvert or Extrovert?

It may come as a surprise to a lot of y'all, but I'm in introvert. I LOVE people and I love doing things with people, but it exhausts me. I have to spend time alone, just with my thoughts, to recharge. My anxiety and stress and grumpiness goes through the roof when I've had too much stimulation. I get like a little child that needs a time out and I should really be sent to my room. :)

Stay Strong Y'all!


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Thursday, January 19, 2017

Exogenous Ketones

I've been asked a few times lately about exogenous ketones and whether I thought they were a good/worthwhile supplement to take for fat loss. First, let me say I'm not an expert in this area nor do I have a chemistry background. However, from my research there are a few cases where ketone supplementation is worth looking into.

1) You are already in or going into dietary ketosis. Supplements do appear to help you get there and stay there. They also appear to provide a buffer against carb slip ups while you are in dietary ketosis.

2) You are a high level athlete on a restricted calorie diet. Ketones have been shown to give extra energy to athletes during time of high physical demand when calorie consumption is deficient to support activity.

For the rest of us, don't waste your money. Some studies show that in average folks, it actually restricts fat burning because the body will use the ketones in the supplement rather than fat stores. Any positive effect for the average person is probably coming from the caffeine that many of these supplements contain.

Folks, THERE IS NO MAGIC PILL! If it were easy to be healthy and in good shape, everyone would be. Unfortunately we live in a society that makes unhealthy very easy and healthy very hard.

It won't be easy. It won't be fast. And if it is, it won't last.

Accept that it is going to be hard, prepare to fight, man up and fight!


Stay Strong Y'all!


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Thursday, December 29, 2016

Please Don't Join A Gym, Overhaul Your Diet, Quit Smoking And Drinking

I know you have your New Year's Resolution List ready to kick 2017's butt!, But wait... take a look at what I wrote over at our CrossFit Murray blog. 


Wednesday, December 7, 2016

I Am Accepting Applications!


Hey Y'all!

I'm currently accepting applications for the following position:

Gym Caddy

Responsibilities include:

Loading/unloading my barbell during weightlifting work- If I expend energy loading and unloading my barbell, that's less energy I have for my workout. The ideal candidate will be fluent in both metric and U.S. customary units.

Setting up equipment- The time before a workout needs to be spent mentally preparing for the task at hand and emptying the bladder. My gym caddy will allow me to do such things by setting up all needed equipment prior to my workout. This could include boxes, jump ropes, abmats, kettlebells, barbells, etc. 

Knowing my abilities- My gym caddy must know all my maxes, my preferences for rig stations, barbells and boxes, and my capabilities for any given workout. This ties into the duties listed above as the ideal candidate knows precisely what I need for any wod and he/she will generally not need to question me as to which weight and/or size equipment I need. 


Ensuring I have chalk at all times- The gym caddy will be held responsible for ensuring that I am never more than 3 feet from a solid piece of chalk. Minimum dimension on said piece of chalk is 1x2x3. 

Mixing/presenting pre workout drink- Pre workout hydration and supplementation is incredibly important and my gym caddy will ensure that I am ready for the day’s work. Caddy will be expected to know whether the day’s work requires stimulant-type pre workout, supplement-type pre workout or a mixture of both.

Preparing/presenting post workout nutrition- Gym caddy will have the post workout nutrition ready for consumption within 15 minutes of workout completion. The meal or drink will already be planned/packaged by me, caddy may need to assemble and/or heat.

Counting repetitions- Gym caddy will be responsible for ensuring an accurate rep count of all movements. Whether it’s 5 reps or 50, he/she must ensure I do not lose count.

Other duties as dictated. Could include cheering and motivating, mopping up blood/sweat/urine,  playing the role of a child in CF kids classes,  fetching towels, turning on fans, turning off fans, etc.

This position is open immediately. Hours vary based on time of year and my mood. Salary is non-existent however; I write excellent letters of recommendation and will gladly lobby for MSU credit hours for the right candidate. Please send resumes to gymcaddy@crossfitmurray.com

**Please note: this is a joke**


**Unless you like to work for free**


Stay Strong Y'all!

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