Mental Reps

Mental Reps

Why? Why do I care? 

What does it matter if anyone ever feels connected to their bodies? 

Because I’ve experienced it. 

My connection to my body undoubtedly came from years of athletics. Yes, I spent my childhood climbing trees, doing somersaults, jumping puddles of water, but I never really felt those movements back then. You don’t really think about doing that stuff as a kid, you just do it. It began with a need to learn very technical movements, which helped to develop my sense of proprioception (where your body is in space). Building those motor connections, feeling where my body was in relation to my surroundings and itself, helped me to feel my body in a whole different way. I learned to pay attention.

My drive to achieve high level athletic performance then steered me to the health aspect of training. My body was a machine and it needed the right fuel to run as efficiently as possible. So, I started watching what I ate. I cut out pop, drank lots of water, limited junk food, made sleep a priority, and worked HARD. I began to notice how I felt after eating different foods. That certain foods upset my stomach, that I got headaches when I wasn’t hydrated, that my energy levels tanked when I ate junk food or didn’t eat enough calories. I started to build a relationship with my body. 

Yeah, I know that sounds weird but what is even crazier to me is that to some people, their bodies feel completely alien or like some kind of meat sack prison. Some people are so disconnected to their own fleshy housing that they don’t recognize that they are internalizing stress or have a food allergy, that they can’t perform simple movements like jumping or rolling comfortably. Seriously, ask an adult to do a somersault and see how well that goes. So much hesitation and discomfort, the movement feeling foreign and dangerous when it used to be fun and easy. Many wouldn’t even try it. Some even resent their bodies. 

So, anyway, I started taking notice and this relationship began to form. Then, I got sick. Really sick. 

My coach and I had high hopes for my senior year of college. I was going to break records, go to Nationals, set myself up for a post-collegiate career as a hammer thrower. But, for some reason, I had zero energy. I’m talking zero. Like would take one throw and then have to rest for 5-10 minutes just to recharge for another one. Just getting out of bed and walking to classes seemed like too much to ask. After suffering through the entire off-season training, I was diagnosed with mono

My coach was devasted. Mono is a career-ender for a lot of athletes. He was especially hopeless because it was my last year and we only had one semester left. Christmas Break and then the season started in January. There was no way I could make it back in time.

Screw that. 

The instant I got the diagnosis, I was consumed by one purpose: get better. Fast

Sports psychology was a big part of my studies and so I knew the value of visualization. Your brain can’t interpret the difference between what’s really happening and what’s imagined; the crazy part is that this allows you to build neural connections to your body without even moving! We were constantly supposed to do mental reps of throws and lifts in order to better our performance. So…I did a little experiment. 

By the time I went home for Christmas Break, I was so weak that I laid on my parents’ couch all day and night, only mustering up the strength to leave it when I had to pee. The trips to the bathroom, only about 20 feet away, killed me, by the way. I would make it back to the couch winded and exhausted, barely able to keep my eyes open afterward. I was so depleted I felt it in my bones. I was so tired it hurt. During those unending hours on the couch, I instructed my body to heal. I pictured my antibodies beating the shit out of that life-sucking virus. I pictured myself kicking ass during the season. I pictured myself strong, healthy, and better than I ever had been. I pictured it so clearly I felt it. 

Day 8, I made it upstairs and back down to my couch. I had to crawl for part of it and I was cashed out the rest of the day, but I made it. The stairs became a daily part of my training program. When, days later, I could make it up and down the stairs without feeling completely spent, I climbed them twice, then three times, and so on. 

I remember the day, two or three weeks after getting home, I was able to go for a walk outside. It was about a two-mile loop that had me gassed by the end, but I’d made it! 

January 6, 2012, I showed up to practice back at school fifteen pounds below my training weight and weak as a bunny. My spandex workout gear hung off my atrophied muscles and my practices had to be severely adapted to my strength levels, but I continued to picture myself getting stronger and healthier every minute of every day. 

Two months after getting back to training, I had regained the 15lbs and was almost back to my previous numbers in the weight room.

That year was my best ever. I had never performed so consistently well. I broke two university records, went to Nationals, and held my own against the best in the country when I had been bedridden just months before.

Your body is incredibly adaptable. Your mind is inexplicably powerful. Put those two together and watch the fireworks. 

That’s why.


Want to see more of Lindsey?

Lindsey is presenting at the Well-BEing Workshop on January 12, 2020. Follow the link for more information on the workshop and more about Lindsey!

Well-BEing Workshop

Well-BEing Workshop

Come have a breakthrough, identify the reasons and old patterns that are restricting you from the life you want.

When: Sunday, January 12, 2020 7:45am – 4:00pm  

Where: Summit Training Center, 3223 Bear Tooth Ct, Bettendorf, IA 52722

$139 / Individual 

15% Discount for Partner Registrations

Schedule:

Follow our instructors on social media to receive a discount code.

What you can expect: 

Mindful Movement 

This segment of the workshop  will cover the physical, mental and emotional benefits of natural movements and play, body awareness, and the mind-body connection. You will walk away with a better understanding of the importance of movement in your life and how body awareness is an integral part of health and well-being. Wear comfortable clothes you can be active in because we will be moving those bodies!

Body scans, balance exercises, functional movement and “play” will all be part of the active part of this session. We will have tons of fun and prep our brains for all the amazing information to follow!

Learn more about Lindsey Spencer HERE!

Meditation 

During this session you will practice an awareness guided meditation and learn how to incorporate self-journaling into your routine. If there are patterns in your life you are struggling to change or transform, self journaling is a great way to step out of the habit and see yourself doing and creating the new habit you choose. Meditation will allow you to become aware of your body and breath. Practicing being calm, getting out of fear and getting into the space of love and creativity. With a small daily practice  with these tools you will feel empowered and see how capable you are.

Learn more about Ashley Fawks HERE!

Experience Nutrition

In this session we will mindfully share a meal together. We will eat slowly with minimal distraction, learn how to listen to our body and eat when we’re truly hungry and talk about the guilt and sometimes anxiety associated with food. What signals are the food giving you vs. what meaning do you assign?

Also we will uncover the truth behind nutrient density and how to choose foods that give you the most benefits per calories without sacrificing taste. Get to know your human body and the effects of sugar and other “edible” compounds. Learn to use food as medicine and how to eat in harmony with nature. 

Lunch will be catered by Bayside Bistro in Davenport, IA.  

Learn more about Emily Collingwood HERE!

Network Spinal 

During this session participants can expect to learn how to integrate an enhanced perspective through neurospinal restructuring. Slater will demonstrate a specific and properly contextualized chiropractic adjustment that will empower the presence to navigate life’s challenges, blessings, and miracles. What will be received is the gift of freedom to consciously choose new habit(s) and if desired, a new life.

Learn more about Slater Murphy HERE!

unREASONable Results 

During this session you are going to have a break through. You will begin creating the life you want to live with sustainable results. 

This process will outline the ideal life in the confines of what you are doing, who you are being, the people that support you and the things you have. The “shoulds” and reasons that you, your job, your parents and/or your past have placed on your life will be diminished leaving you with the clear direction. We will begin to build consistent wellness practices and internal and external environments that support the actions you will take to begin creating your dream life. 

This session is designed to facilitate being productive and organized in all areas of life.

Learn more about Raschel Biagioli HERE!

What’s provided? 

A gluten free, dairy free, soy free lunch is being catered by Bayside Bistro.  

What to bring:

You will be doing a variety of activities throughout the day so comfortable clothing is recommended. You may want a change of clothes for after the Mindful Movement portion of the retreat and layers for workshops. A yoga mat or cushion of choice for meditation and other floor activities are optional. 

The Wellness Way

The Wellness Way

I am a fitness professional, I train my body both with stress and rest, I track my macros, I sleep, I drink enough water, I follow all of the instructions of “what to do” and yet, I felt like health should be easier than what I have been doing. I was still not able to sleep, had gas, having a hard time breaking plateaus, carried a lot of information, brain fog and digestion problems.

In October of 2018 I jumped and I decided I wanted to take my health to the next level. I wanted to identify why my body was acting up and was not operating at its highest level. I had been visiting Integrated Functional Health in Bettendorf Ia. I had some dramatic improvements and shifts in my body by working with Matt DeWild and he recommended I look into the work that Dr. Stacey Wiley at Complete Balance Chiropractic was doing with The Wellness Way.

I dove right in.

Dr. Stacey is a chiropractor that works through a system call The Wellness Way. She is amazing, personable and understands the real life application of trying to heal from the inside out. This system starts with testing. She will not treat without doing testing. There are no guesses or adjustments to programming without looking at the data first.

I followed Matt’s instructions and emailed Dr. about what I was looking to heal. She personally got back to me in less than 6 hours and then asked me if I would rather text her. I got a phone appointment that next week and we talked through the testing kits she would have me do.

I had to have my blood drawn by a local lab and then I completed 4 stool samples and sent them off to the lab as instructed in the testing kit. It would take 1-4 weeks to get the results back from the two labs.

My blood results came back the following Monday and she immediately got in contact with me because the results show that i didn’t have an intolerance or allergies to food (which i had been tested for before), but i had the antibodies for 17 different foods. All of which I had consumed the weekend before.

Antigens:

Having the antigens for foods means that when I consume them my body believes that they are a virus and attacks them vs. warding off many of the other viruses that we come into contact with. (This explains the years and years and years of constantly becoming ill). I have been in a constant state of war.

The biggest hurdle would be switching up my routine to accommodate new foods and avoiding this list:

  • Almonds
  • Beef
  • Casein
  • Crab
  • Egg Whites
  • Egg Yolks
  • Lobster
  • Cows Milk
  • Mustard
  • Peas
  • Peanuts
  • Pork
  • Scallops
  • Sesame
  • Soybean
  • Tuna
  • Bakers Yeast

I tackled this head on and communicated with the people in my life so they would know how best to support me through this discovery and learning process. I got to play with this for 3 weeks prior to my other test results coming back.

At this time i met with Dr. Stacey in person and we would talk about the supplements to add my routine to help combat.

The remainder of my test results would reveal that I did not have a candida problem (had always been told that this was an an issue), but i didn’t have a high count for a different yeast in my intestines (dysbiotic flora). Some of the symptoms that I experience from this internal yeast infection include: inflammation, gas, cramping, normal disturbance, fatigue, ear infections, acne and brain fog. I also found out that my immune response is upgregulated the tissue in my GI track is normally the first immune barrier and mine was angry!

In December I started on a course of supplements to help start to tackle and bring my system better into balance. I still track my macros and eat all the foods but now these things are added in to help out. I have 2 courses of supplements I take when I wake up and when I go to bed and then every time I eat i take a few supplements to help break down the food and help start to tackle the yeast.

When I first eliminated the foods that were on my list I immediately began to notice differences. I am less puffy, I can sleep better, I have no gas, and I am able to focus better. Spiritually, a whole different connection to my mind/body experience is different and a lot of fun. The cheetah print on my skin has started to change. The spots on my arms would turn red or purple at least 1 time per week if not every day. For the past 3 weeks they have been white.

on my skin has started to change. The spots on my arms would turn red or purple at least 1 time per week if not every day. For the past 3 weeks they have been white.

I am not perfect with all the foods but I avoid my list 85% of the time. It takes time to look at labels but once I learned what things work for me I have been sticking to those items. Aldi has been the cleanest grocery story to find things at and Thrive Market online has been a savior.

The Wellness Way has clinics all over the country and I would recommend checking them out if you are curious of how to optimize your body. Going through the hard time to walk out on the other side healthier has been worth it. This journey is not over with and I will update you along the way.

Fear and Love

Fear and Love

“Love never brings fear, for fear is always related to punishment. But love’s perfection drives the fear of punishment far from our hearts. Whoever walks constantly afraid of punishment has not reached loves perfection.”
1 John 4:18

What is it you’re afraid of? What has you awoken at night or stressed during the day? What brings your soul anxiety?

Fear and love cannot be mixed together. They are like oil and water. They don’t mix. Could it be, that the fear you feel is just a place where love is not?

What if instead of fear, stress, anxiety, you delve into the realm of complete love knowing that you are in fact, a beautiful soul who is worthy of such love? knowing that, before you ever do anything good or right, you are loved? Knowing that you do not have to do anything, or be anything, that just as you are, right in this very moment, you are loved. You are perfect. There is no ifs, ands, or buts. There is no maybe later I can be deserving of love. there is no, if I get it right next time I will be deserving of love. These are all expectations we place upon ourselves to create the illusion that we can control who and what will love us when… When we are ready to love ourselves. Fully.

What if we took the areas in our life that are incomplete and we engulfed those areas in love? What would happen? Even the areas of our life we don’t like. Our procrastination, our doubt, our sickness, our hurt we wish would go away … Could we choose to own it. Own our doubt. Own our procrastination. Own our sickness and choose it. Not allowing ourselves to be victim of our circumstances but instead, taking ownership for the reality we see.

And still loving ourselves through that.

Could we possibly become fearless when we consume our hearts and lives in all the utterly gross places of ourselves that no one else knows, could we then choose love?

In choosing love, fear has no place.

Complete. Beautiful. Ownership. Fearless. Love.

Resolution vs. Intention

Resolution vs. Intention

Lets set INTENTIONS instead of RESOLUTIONS.

Resolution is an acknowledgment that something is wrong and trying to fix the past. The past does not exist. The past only lives in our memories. We have choice to set all of those memories aside and decide how we want to show up moving forward. You no longer need to carry that experience from your childhood or last week into your future.

Your way of being was built as a protective mechanism so you would not have to feel like something was wrong, you were not good enough or that you don’t belong. These beliefs no longer serve who you are becoming.

Having a clear vision of what that looks like is setting an intention to live into.

Setting an intention is being free to create your life as possibility.

Setting an intention is having integrity with the current situation.

Setting an intention is knowing that the universe/god/your guides/etc. will guide the path for your greatest growth. You may not know how and now it’s time to choose the “what”.

The path and days to your intentions may not be of least resistance but it will be perfectly set up for you to grow the most and become who you were meant to become.

This year I am choosing to have an intention to live life as unreasonably and sweet as possible.

And so it is.

Meal Prep, Meat Production

Meal Prep, Meat Production

The macronutrient I struggled the most to get enough of was protein. I decided find the most organized AF way to hit my minimums.

Below is the mass production of turkey taco meat. I will make 30 or more servings of a single protein. I make 1 type of protein each weekend. This allows me to rotating the meat, I don’t get bored and have variety to choose from.

Step 1: Invest in Tupperware. For protein I have about 60, 1 cup containers (I like the rectangle so they stack nice in the freezer) and I also have about 60, 1/2 cup containers (also a square so they stack on the door and in the freezer).

Step 2: Measure /Weigh ALL of the raw meat.

Step 3: Enter these into you fitness tracker as a recipe; I use MyFitnessPal.

Step 4: Add seasoning to the meat and add these to your recipe.

Step 5: Cook all of the protein.

Step 5a: My trick to get finely shredded ground turkey is while and after you are cooking each batch, mash it up with a whisk. That 99% ground turkey is stubborn and this helps a ton.

Step 6: Re-weigh all of the protein. Divide this number by the number of servings or containers you have available

Step 7: Portion and let cool.

Step 8: Freeze

Step 9: Pull them out of the freezer as needed. I use the ice cold meat as the ice pack in my cooler for work.

The way you do fitness, is the way you do life.

The way you do fitness, is the way you do life.

However you are currently “doing fitness” or how you approach your health is also how you are showing up in all aspects of your life.

Think about it.

1. Do you make time for your health and fitness? Is this an area that you have made a priority? If so, then you are making time for family, friends and your health. You communicate your priorities and if something is not in alignment with this goal you make adjustments to accommodate both in your life.

2. When you walk into the gym are you a social butterfly? How else is this showing up in your life? Are looking for an escape or a release from what’s really important? You may eb-and-flow between focus and distraction. At work when you don’t want to complete a task, do you find people to talk to? When you are uncomfortable do you make jokes?

3. Are you avoiding your health and fitness? Are you confused even where to start? Where is this showing up in your life? There are projects that you are avoiding and you have not done the research to get started. There is a conversation you likely have been avoiding with an ex-girlfriend, a boss or a stubborn parent. There is a trip you have always wanted to take and you dream about it daily but have not started the planning.

4. Do you go between two extremes? All in or all out. You go balls-to-the-wall and go every day, only to find that in a week or two you burn out and go back to the other extreme of sleeping and not eating for your optimal health. How else does this show up in your life? Do you work day and night on a project and once it is complete you curl up on the couch with your favorite blanket for a week? Do you drink an entire bottle of wine and then claim that you will not drink again? Do you date a girl and see her every day but in a month you jump ship?

5. Do you have a systematic approach to your health and wellness? You workout on a regular basis, like clock work and never deviate from the plan. Sometimes the same plans goes on for months or years. How else does this balance show up in your life? But, do you also not have enough fun? It’s all routine and very little play. You are able to go to work and the gym but where is the adventure?

What do all of these have in common?

Choice.

Your circumstances do not define who you are or who you will be. Becoming aware of your way of being is the first step in becoming who you want to be and where you want to go.

You can catch yourself in your way of being. Notice the habits you get stuck in and take action to break the routine. In each of these cases you can only improve. Start with your approach to fitness and you may discover all the other avenues that your life can take. Hire a trainer to keep you accountable, find a friend that will workout with you but won’t let you be a social butterfly, put the workout into your calendar and set a goal.

Define your fitness and create your life.

And so it is.

Wellness: Cheetah Print

Wellness: Cheetah Print

For many years I have struggled with my health and wellness. From the outside I am put together, fit and “well”. The reality is that I have struggled. I have strugged with skin conditions, hormone inbalances, immune suppression, and digestive problems. I have spent close to $10,000 on testing, medications, doctor visitis and supplements. I have had all sorts of  diagnoses: gluten intollerance (which was then negated), candida, allergy to the female hormones, PMDD, high recommendation that I do not have children, and the list goes on.

About 5 years ago I was sick of everything and I quit going to doctors all together. I take care of myself and I figured my body would eventually just balance.

I experience highs, lows, frustration, saddness and insecurities. These are all symptoms you can’t see. From the time I was 12, I had a never ending menstrual cycle. To this day my hormones are all over the place, so I’ve chosen to go with an IUD.  Even with this, I still experience a cycle.

This year I have gone down the path of working to heal my life and try different experiements. My goal is to optimize my human performance in the gym and in my every day life. Personal development school, hiring coaches, trying new doctors and all sorts of things to live as long and as healhty as possible.

I can tell my gut health is not the best and I am consuming soemthing my body is adverse to because I have what I call “Cheetah Print”. You can see in this picture. There are some spots on my neck and chest. I call this my cheetah print.

The cheetah print covers most of my body. It changes colors depending on the time of year, the clothes I wear and things I eat. I’ve had them on and off most of my life. If I do a Candida cleanse, they can go away but that’s just as awful three months of just eating green beans, clay and protein.

I also recently learned that this is hereditary, a few of my aunts also have cheetah print. I’m lucky right now that it has not spread to my face. I do a lot of skin care because I have acne.

I experience a lot of anxiety and insecurities because of the spots. Ego sometimes takes over the human form and I just want the outside to match the inside.

I realize that the root cause is likely something I’m consuming. Now I and this platform are going on the journey of research, experiments and progress.

Here goes everything.

And so it is.

2.5 Minute Chocolate Pumpkin Cake

I love cake.

Having minimal macros can make this difficult so i needed to write a recipe that was quick and delicious!

Macros

509 cal /cake

55C | 10F | 54P | 13Fib

Topping not included

Ingredients:

  • 60g pumpkin purée
  • 22g chocolate protein powder
  • 138g liquid egg whites
  • 1tsp baking powder
  • 2g stevia
  • 70g Dark Chocolate Kodiak Cake Power Pancake and Waffle Mix
  • 1 second spray of cooking spray

How to

  1. In a mixing bowl mix Kodiak Cake mix, pumpkin, protein, powder, stevia, and egg whites.
  2. Spray microwave safe bowl with cooking spray.
  3. Scoop cake batter into bowl.
  4. Microwave 2.5 minutes or until the center is stiff.
    • The bowl will be hot.
  5. Flop onto plate immediately exiting the microwave.
  6. Top with available macros. Pictured is Walden Farms Chocolate Syrup mixed with PB2

Spaghetti Squash How To

Spaghetti Squash How To

Step 1: Stab with knife

Step 2: Place on microwave safe plate or bowl

Step 3: Cover with plastic wrap

Step 4: Microwave 12 minutes

Step 5: Split open and scoop out seeds

Step 6: Scoop flesh into strainer

Step 7: Forget while you do 10 other things in the kitchen (about 10 mins)

Step 8: Serve