…Badass Women: Kristi Devenyi …

Name: Kristi Devenyi

Age:39

Instagram Handle: kristidev981

Occupation: Personal trainer & homeschool mom

 

How  many events have you done? 

13 and a quarter of a heavy

 

First GORUCK Event:

9/11 Light in Shanksville

 

Events coming up:

Veteran’s Day Light in Pittsburgh, the Arnold custom Light in Columbus at the beginning of March and Operation Anaconda Light later that month in Pittsburgh. Once the weather warms up again, I will do some longer events!

 

Are you part of a ruck club?

If so, which one? I am – Steel City Ruck Club

 

What brought you to your first GORUCK Event?

Through my gym, I got to know a couple of the Pittsburgh GRTs and was so impressed by the bond of friendship they had and crazy tales of training they shared. I wanted that, but was reluctant to sign up for a while. After shadowing an event, I decided to just do it scared and had such an incredible experience in Shanksville. Honoring Flight 93 in a unique way far outweighed my fear of being the weak link.

 

Why do you keep coming back?

I keep coming back because every time it’s different, I love the friends I make during an event, and learning from some amazing Americans.

 

What is challenging about being a woman in the GORUCK community?

Often being too short to meaningfully contribute to a log carry.

 

Favorite training exercise /event gear/rituals…etc  that you want to share?

My favorite training exercise is Kettlebell swings. Building up a strong posterior chain gives me more power to keep going further! As far as gear, my hot pink GR1. I will never worry about anyone else picking it up on accident and will always find myself in group shots.

 

Advice for other women?

Never be afraid to speak up and help out. We each have so much to contribute to make a team stronger

 

Any GRT women that you admire or love to be on a team with?  

Ah geez, this could be an essay! In a nod to brevity, I will say Jen Jarvi. She has served as my PATHFINDER CA and we have done a few events together. She is encouraging, always helping the team to become cohesive, pushing hard, and making me laugh the whole time. Among my Pittsburgh crew, I know I can always count on Caitlin Eiben and Carrie Sofko. We train together a lot and can solve the world’s problems during a six mile ruck.

 

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…Badass Women: Emily McCarthy…

Break from the freezing Hudson River at my first GORUCK Challenge, Class 003 in November 2010.

 

Name: Emily McCarthy

Age (if you don’t mind): 39

Instagram Handle: @emidently

Occupation: Chief of Staff at GORUCK

How many events have you done?

  • 003 Tough, New York, NY
  • Light in Jax Beach, FL (I forget the number sometime in 2014 I think)
  • 1032 Tough, Worcester, MA
  • Custom Ingress Light in San Francisco, CA
  • All Female Light, Miami, FL
  • Beach Beta 001, Jacksonville Beach, FL
  • Veterans Day Light, Jax Beach, FL
  • DC Star Course 001
  • Several Scavengers, Treks, Firearms Days, and other secret events

First GORUCK Event: 003 GORUCK Challenge (current day Tough, back when there was only one event type) in New York. Jason brought us a load of bricks and told us to distribute amongst ourselves. I was the only female in that class. Only one female had done a GORUCK Challenge prior at Class 001 in San Francisco.

Couch-surfing during my first Light in Jax Beach, circa 2014.

Events coming up:

  • Bragg Heavy (RIP Joe Warner and Jerome Gonzalez)
  • D-Day in Normandy, France for 75th anniversary of the invasion
  • Momma Stump All Female HTL

 

What brought you to your first GORUCK Event?

I wanted to prove that I could do this super tough event that my ex, Jason McCarthy, was putting on. I also wanted to support him with something that we started together but mostly to make a point.

Why do you keep coming back?

The older I get, I am nostalgic for those crucibles in life where I learned so much because it was uncomfortable and I was forced to see the world through someone else’s perspective, be it good or bad or neutral. It’s not easy to find a community or activity that challenges you to build character by being uncomfortable and having to get along with others. GORUCK does that for me and I feel sharper and stronger as a result, both mentally and physically. I’ve met a ton of excellent people through GORUCK and have learned a lot about myself in the process.

What do you appreciate about being a woman in the GORUCK community?

I think it is important for everyone, females in particular, to maintain an identity outside of being a significant other, spouse, or parent. GORUCK allows me to be the Emily that first defined me: a tomboy, someone who loves being outdoors, an athlete, a teammate, an adventurous person who accepts (almost) any/all challenges.

 

Rucking to La Ciudad Perdida with Jason during our honeymoon in Colombia, February 2018.

 

What is challenging about being a woman in the GORUCK community?

The same things that are challenging about being a female in the world: we battle against patriarchal thinking and institutions that are no longer relevant or acceptable as a one-size-fits-all category toward women. Whether it be during a Challenge, at work, or within the home, women deserve the right to not have to speak ‘man’ in order to be heard or understood. We are strong enough and good enough to lead and be led, to work together or independently, to determine our own destiny.

There is still a lot of work to be done. It will take thoughtful discernment and teamwork by women to determine when it is time to fight and when it is time to disrupt the status quo by simply going around the obstacles.

Favorite training exercise /event gear/rituals…etc  that you want to share?

Well, you saw it in the aftermath of the DC Star Course – 50 Miler: yoga does a body good. I like to practice warm-ish power yoga 2-3 times a week plus CrossFit with the team at GRHQ. I love to run but hate doing it alone so I’ve found that rucking has been a great substitute. I’m really looking forward to another chance to earn that elusive Star Course patch!

Advice for other women?

Coming from someone who was a tomboy and did not have any really good girl friends until my senior year of high school and college, I believe I am a better person today because of the female influences in my life. Since my father passed away, my mother and I have grown closer and she has taught me so much when it comes to raising children. I encourage all women to seek out positive female role models and girl friends, not as a replacement for men, but as a trusting community of people who will understand and love you in a way that only women can.

Any GRT women that you admire or love to be on a team with?

There are so many! I love the Badass Babes group because we challenge and support each other. I love all the ladies who I’ve hired at GRHQ and who make GORUCK better. I love Carmela because she is brave and real and caring and strong. I want her to be my kids’ teacher one day because she strikes me as the type of teacher who you never forget. I love Jaala Shaw, Tina Streeter, Stephanie McGrew, Sara Bagala, Heather Williams, Sandy Plflanzen, Renée Aly, Francesca Margarita, Nikki Jay, Lindsay Luna, Becky Proietti, Carolyn Peeples, Cassie Walther, Monica Graves, Patti Riippa, Ashley Kairalla, Kristie Iverson, Momma Stump (RIP), Andi Marie, Maria Deligiannis, Brooke Francev, Amy Malliett, Sarah Brown Smith, Jen Workman, Andrea Towle, Jen Jarvi, Hailie Beam, Frances Arias, Catie Beal, Eva Torres, Shanie Danielson, Cristina Mendoza, Joanne Ford, Leslie Ann, Samantha Rymer, Paige Bowie, Nico Converso, Tabby Aditi, Heather DeCarli, Catrine Machi, Amy Saldana, Lissa Mongato, Anna Banana, Missy Carvin, Emily Cannister, Erica Townsend, Samantha Kilgore, Erica Handleman, Yamillet Rivas, Debi Bone, Michelle Berois, Jess Orestano, Babette Griffith, Cindy Harthcock, Aimée Rebeck, Jen Salucci, Barbara Bee, omg I’m running out of room…if I left someone off, I owe an event with you. 🙂

Any memorable stories with you and another GRT you want to share?

Yes. The photo of me in the pink sports bra was taken by Jason, my ex at that time, during the 003 Challenge in New York in November 2010. He had just put us in the freezing cold Hudson River, temps were in the teens overnight and was allowing us to change into dry clothes. The sun had just come up, we had survived the night, I was feeling good. Someone had brought me coffee which I don’t drink but Challenge beggars should not be choosers so I said thank you and enjoyed the warmth. Then Jason did the unthinkable: after we had put on our one set of dry clothes he told us to get back in the water. I about lost it. This made no sense. I hated him. Life sucked. Afterward, this other guy and I were on the verge of hypothermia but we made it to the endex. I’m sure that was one of the first times Jason had used that form of false finish torture. It certainly hasn’t been his last. But Hell was going to freeze over before I gave him the satisfaction of me quitting. After the event was over, I told him that his little Challenge was easy and that he’d better make it tougher. Sorry not sorry 🙂

Giving my sweet Carm a big hug at the DC Star Course, May 2018.

 

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…Is Your Workout Really Working Out?…

Working out is a social norm these days. You see people traipse in and out of the gym day by day, hour by hour, and everyone online has a new progress update to share with their followers. And maybe you’re looking to get in on this kind of action – you think you could work your body a bit harder and a bit better, to make sure you can be really proud of yourself when you look in the mirror each morning.

So you started with a beginner’s workout, tried it out for a couple of months before moving on, and you believe you’re steadily climbing up the ranks to the ultimate shape you could be in. But what if there’s been no traction recently? Have you stopped to consider whether or not your efforts are really paying off? Let’s take a look at the idea below.

Be sure to give yourself a stretch when you’re done with whatever workout you choose. (Source)

Are You Injured Regularly?

And you may not even know you are – you just think pain is all part of the game. Well, there’s acceptable levels of pain (a.k.a. aches that subside when you put the weights down or stop running so fast), and then there’s an injury in the making that you should stop and pay attention to.

Allowing yourself to be injured every time you work out won’t do you any benefits, and it’s not the best way to let your muscles grow bigger and stronger when you fall asleep at night. After all, a regular weight lifting routine is going to rear tiny rips into your muscle fibres, but anything more than that is going to take a lot longer to heal. You’re just going to get more stiff and more sore every time you wake up, and you’ll eventually have to take a break from the workout routine.

Have You Seen Any Recent Results?

Has your weight gone up? Has it gone down? Can you deadlift more? Are you sleeping better? Questions like these can mean you need something more intense. After all, the more we complete an action, in this case a circuit, the more we’re going to get used to how it feels. And that doesn’t allow you to progress, and ultimately, you’re going to get very frustrated.

That’s where a personal trainer would come in handy, and someone from UP Fitness would be perfect for making sure your strength training is going to be a lot more beneficial for you. Your body is going to need more and more of a challenge the more you work it out, and that means you’re going to have to let go of those beloved dumbbells you bought in good faith at the start of your journey.

Your workout might not be working out for you, and that means it’s time to introduce a change to your fitness regime. Hopefully these couple of pointers could help you to decide whether you’re progressing or not.

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…How To Make Your Health Kick Work Harder For You…

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When it comes to being healthy, it’s always good to know that you’re doing everything you can. Because when you want to get in shape, it’s important to make everything count. You will want to know that you’re on track, and every effort you make is for a reason. Because when you decide to change your life and get onto a bit of a health kick, it can be hard work! And this means that you’re going to want to make sure that you get the results you want, as soon as you can. You don’t want to be struggling or doing the wrong things! It’s so much better to know that you are making your efforts work as hard as possible.

But, the problem for a lot of people is that they may not know exactly what they need to do to get the results they want. So, ask yourself, are you on track? Are you getting the results you want? Or do you want your efforts to be working harder for you? If that’s the case, then you may want to think about tweaking the steps that you’ve already taken to see if they can work that little better for you! So let’s take a look at how we can do exactly that.

Manage Your Hydration Levels

First of all, you need to make sure that you’re drinking enough water. This is the quickest way for you to be able to boost your health. If you know that you are dehydrated, your body won’t work that hard for you. So you need to drink more water and see how well your body reacts to it.

Prioritize Your Sleep

And you absolutely need to make sure that you’re sleeping as well as you possibly can be. It’s essential. You will want to ensure that you are sleeping at the same time each night, and getting up at the same time each morning. The more you can work on your sleeping routine and get it to work for you, the healthier you are going to feel.

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Boost Your Diet

So the next thing that you need to do here, is to make sure that you’re really pushing your diet and making the most of it. One of the ways that you can do that is to ensure that your body is doing the right things, using things like the BHB products from KetoLogic, when you need it too. So vitamins and supplements can be great here. But not only that, you need to choose your food groups wisely.

Be Smart About When You Eat

But not only that, you’re then going to want to make sure that you’re super smart about what you’re eating. There are certain things to eat in the morning and then other things to eat before and after your workouts. And if you really want to make sure that your body is getting a boost, you need to channel your protein and carbs into your diet right around the time you workout. This will help your health to work harder.

Mix Up Your Workouts

From here, you should definitely think about trying out a range of workouts. Because when you want to be healthy, you know you need to exercise. Yet if you’re only ever doing the same thing over and over again, you will find that your body starts to stagnate. So, it can be super fun to have a go at different things, like running and weight training and team sports and yoga and anything else that can push your body in different ways.

Change Your Mindset

However, you really do need to realize that to be healthy, you need to find a perfect balance between your mind and body. It really does matter for you to ensure that you are in the best possible position mentally. Because when you change your mindset, you will find that you are able to believe in yourself and push your body to where it needs to be.

Take Some Time Out

But then also, you absolutely need to make sure that you’re taking time out for yourself. Because you want to make your health work harder for you, right? But this means that you need to rest and let your mental health have some time to itself too. It’s not all about doing more or pushing yourself. Sometimes, it’s about really giving yourself a break and allowing yourself to heal, so that you can get better results when you are working out.

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…You Can Stick To Your Health Goals, And Here’s How…

Most people set themselves health goals at a certain point in their life. Some people want to lose weight so they can start fertility treatment. Others want to fit in their bridesmaid dress or simply want to drop a dress size. There are then those who want to get fit so they can run a marathon or climb a mountain. No matter what category you fall into, reaching these goals is a challenge, right? How do you find the motivation to stick to them? Here are some tips to help you…

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Make sure your goals are realistic – The first thing you need to do is make sure that your goals are realistic. After all, if you give yourself a mountain to climb, you are simply setting yourself up for failure!

Follow good advice – There is a lot of bad advice out there but there is also a lot of good advice. Nina Teicholz sheds further light on this. Over the years, the government has presented a lot of bad diet advice to people, so make sure you choose your information wisely.

Break it down into smaller and easier goals – Not only do you need to make sure that your goals are realistic but they need to be small as well. This will make them easier to achieve, which will ensure you continue to be motivated throughout your journey.

Keep a journal – What are your struggles? What are your achievements? What are your motivations? You should write all of this down in a health journal. This is a great way to ensure that you stay motivated and that you keep to your health goals.

Buddy up – Another good way to achieve your health goals is to find someone else to join you on your journey. If you cannot find a friend or family member who is willing to, why not turn to one of the many health forums online?

Inspire yourself – The final part of the puzzle is to make sure you find ways to inspire yourself. There are lots of different ways you can go about this. You can put photographs of yourself around the house (either at your goal weight or a weight you don’t want to be – whatever works as better inspiration) if you are trying to lose weight. You should also follow related health accounts on Instagram too. There are also lots of great books and television programs that can help you to feel inspired.

As you can see, there are a number of steps that you can take to ensure that you stay on track with your health goals. There is no denying that sticking to any health goal can be difficult. However, if you have the right attitude and you take efforts to keep inspiring yourself, you can reach your health goals.

 

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…How To Get Your Body Back After A Summer Of Indulgence…

Pixabay Image Source: Photo of a woman drinking a protein shake after her workout

 

Let’s all be honest and admit that we maybe didn’t achieve all of our body goals for the summer. You might have had all the best interests in mind, but it just didn’t quite work out the way you thought it would. Too many refreshing pints in the sun, a cocktail or two, and of course all of the delicious street food that you can’t not try because it just looks too darn good. And now here you are, knowing that the summer is starting to leave, and are left with those stubborn love handles that weren’t meant to show their face until at least after Christmas.

So now what? – Well, there’s no point beating yourself up any more than you already have. The most important thing is that you had a good summer. Of course, you may have set yourself goals that you wanted to reach by that time, but it’s not the end of the world. You need to let loose and have fun – that’s the point of life, and if that means eating greasy burgers and fries – so be it! The good thing is, you still have plenty of time to get your body back in shape. Just because the days are going to be cooler now and there may not be opportunities to wear shorts and a crop-top, doesn’t mean that there’s no more point to getting fit.

Remember that adopting a fit and healthy lifestyle isn’t just for looking hot – it certainly helps as a motivation to keep you going and pushing yourself to the limit, but there are so many benefits that it has for the inside of your body too. Being active can slow down the ageing process. It deters common colds and flus because your immune system will be strong. And it can greatly lessen the risk of any cardiovascular problems in the future. – This should be enough in itself. A peachy bum is a mere bonus!

So here’s what you need to do to keep yourself in check and get your body back in the game.

Have a checkup

There is no seriousness to this exactly, it’s just to check in with your doctor and make sure that everything is as it should be. Even if you feel fine, it’s still wise to have a check up just so they can weigh you, listen to your heart, take your blood pressure, and all other basic tests to ensure you’re well. It would also be a good idea to let them know about any change in diet you will be doing just so they can keep a note of it. They may even have some advice of their own for you to help you along your journey. Doctors are there to make sure you’re okay, both mentally and physically, but if ever you feel as though they are incompetent or aren’t giving you the care that you require, no matter how big or small, then you may want to weigh out your options. – Visit website for more details.

Go to the gym

Going to the gym is a brilliant way to ensure you’re getting fit again, because while you can work out at home, there is often a lot of distraction there, and it’s easy to tap out and curl up on the sofa instead because you’re in the comfort of your own home. But when in an active environment, you have no choice but to do what you went there to do. It can also be very inspiring watching other people follow their own institution and engaging in the areas they want to improve it. It can certainly be a little intimidating though, especially if you’re on your own. But know that this is completely normal to feel this way, and believe it or not, most people will share the same anxiety. If you have a friend that is up for the workout, then this can definitely help to calm your nerves because you’re in the same boat, and you have one another as a cheerleader.

Cut out the naughty stuff

Now, as you already know, you can’t expect to have any proper results if you’re still snacking on chocolate and crisps between meals. You may be doing all that strenuous activity, but it won’t work people if you’re not eating right either. The best thing ideally is to have small regular meals, rather than three large meals, as this will not only refrain you from getting peckish and indulging in the naughty stuff, but it also allows your body to break everything down and digest it a lot easier, essentially speeding up your metabolism. Having said that, there is nothing wrong with treating yourself every now and then – it won’t do too much harm. Remember that as long as you do things in moderation, there is no reason you can’t have that small glass of red wine in the evening.

Practise the art of patience

There is nothing more frustrating than putting in so much hard work, only to feel as though you’re still not making any progress. This can be really deflating and you may even begin to question what the point in trying is, but don’t let this negativity get you down. Things are changing, your body is getting stronger, and you are burning off tonnes of calories, you may just not physically be able to see it yet. But that happens for many different reasons. Your body may just take a little longer to kick into gear, or it may be holding onto water weight, or it may just be the fact that you see your body every day so you aren’t able to see a visible change. One way to tackle that is to take a photo of yourself once every week or two, and then compare them as you go. You’ll be surprised to see what a difference you’ve actually made without realising.

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…What’s Hidden from the Eyes: 5 Truths and Myths about Losing Weight…

Being overweight can lead to many serious health problems, like heart disease and stroke, and
can contribute to things like osteoporosis, arthritis, and more. For this, and many more reasons,
people often strive to lose weight. However, weight loss is big business, which means that you
may see lots of myths, conflicting information, and downright strange or even dangerous
suggestions concerning the best way to lose weight.

In fact, so much is said about losing weight that it can be hard to distinguish truth from fiction.

Here are 5 of the top myths (and truths) we’ve seen about losing weight:

1. The only way to lose weight is with rigorous exercise

While exercise is a very important component of a healthy lifestyle, many people mistakenly
believe that a rigorous and demanding exercise schedule is the only way they will successfully
lose weight. In fact, losing weight comes down to making small changes to your lifestyle with
one of the most important being food consumed. This refers not only to the amount of food
consumed, but also the type of food consumed.

To successfully lose weight, you should look to get about 150 minutes of moderate activity a
week, and eat mostly vegetables, whole grains, fruits, and lean protein, and cut back on fat, salt,
and added sugar. To get an added boost, consider adding one of these supplements, which are
some of the best fat burners for men.

2. There is no benefit to BMI

BMI or Body Mass Index is a mathematical formula that uses height and weight to determine
whether a person is overweight or not. It gets a bad rap because it doesn’t consider muscle mass
on a person’s frame. For example, according to BMI calculators, Serena Williams would be
considered borderline obese. That being said, the BMI is an important tool for many physicians
to gauge where your weight is at initially and—while it shouldn’t be the only thing taken into
consideration—it still plays an important role is gauging healthy weights.

3. Avoiding carbohydrates is a good way to lose weight

Many diets advocate for cutting out carbohydrates from one’s diet to facilitate weight loss. Diet
plans like the Atkins Diet or the Keto Diet both function on the principle of heavy carb cutting.
However, carbs are an incredibly important part of a person’s diet and should never be cut out
entirely. Even severely limiting the intake of carbohydrates can be dangerous. Instead, people
should look to cut out added salt, fat and sugar, and avoid “fat free” or artificially sweetened
foods instead.

4. Losing weight means never eating foods you love again

Many diets fail to work because they are too restrictive when it comes to permitted foods. If a
diet makes it difficult for a person to enjoy their life, they will often simply stop following that
diet. Instead, dieticians see the most success when people follow a balanced lifestyle that permits
them to enjoy parties, nights out, and snacks in moderation.

5. A calorie is a calorie

Your body processes and metabolizes foods in different ways. Proteins, carbohydrates, and fats
all have different effects on your feelings of satiety, blood sugar, insulin spikes, and hormonal
responses. Because of this, a calorie of, say, protein versus a calorie of sugar will be dealt with
very differently in the body. For example, 100 calories from turkey breast can boost metabolism
and reduce appetite, while 100 calories from soda pop can spike blood sugar and negatively
affect your mood and energy levels.

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…Stay Fit With These Extreme Sports…

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Are you sick of doing the same old workouts and exercises to try and keep on top of your fitness? If so, then you might want to try and turn your attention to some sports that are considered a little more adventurous. Of course, I’m talking about extreme sports! You won’t be able to try out any of these in the gym, and you might have to seek out a specialist instructor who can show you the ropes, but it will certainly be worth it. These sports get your blood pumping, adrenalin shooting through your body, and, most of all, get all those calories burning very quickly!

Wondering which extreme sports are the best ones for keeping fit? Read on to find out more!

Rock Climbing

Rock climbing may look super easy but, believe me, it is anything but! Thankfully, though, all of that hard work that you need to put into it will pay off as it is a great way to increase your upper-body and core strength. Before you start climbing any rock faces, though, you need all the right safety gear. You can find out about the best rock climbing harness by checking online, and it’s also worth visiting your local mountaineering shop to see what kind of gear they currently have in store.

Do you think you need to work on your leg strength a bit more? If so, then it’s worth thinking about buying a bike so that you can go mountain biking. Sure, it will get you a bit dirty and will be extremely tiring, but it is so worth it! Riding up big hills and along tough terrain will require you to pump the pedals more, which is a great way to work your leg muscles. Once you are at the top, you get to enjoy the exhilarating ride back down again!

Zorbing

Zorbing is great fun and it gives you the chance to workout without actually feeling like you are exercising! In order to take part in this fun sport, you will need to get strapped into a large inflatable ball. You are then in control of the giant ball, and can roll around. If you are in a hilly area, you will burn quite a large number of calories trying to run over all the hills, but zorbing in a flat area is also a mean way to burn off some fat!

 

Bungee Jumping

We all know that working out is a great way to blow off any stress that you may have in you. Well, want to try and get rid of all that stress for good? If so, you just need to try bungee jumping! It’s a fabulous stress reliever, and also stretches all the muscles in your body. As a result, it will help you stay supple and flexible!

 

So, which of these extreme sports do you think you will try out first? Just remember to get all the necessary safety equipment and gear before you do!

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…Fitness for a Cause…

Photo Credit: @run2heal

For just a moment I would like for you to take  a run in someone else’s shoes…

Tonight when you lay comfortably in bed, in the morning when you get to hit the snooze button and snuggle close to your loved ones and furry family members, and during the day when you are enjoying your comfy work chair and Starbucks Latte you should take a moment to embrace those simple comforts that you are getting to enjoy because not everyone is able to do so.  Christian Griffith is a person that is not able to enjoy life’s simple comforts right now because he is running… and running… and running.   He has gotten up out of his bed (which is in a RV), refueled with some food, tied up his sneakers and hit the pavement (or gravel road) each and every day.  He breaks up his days by running 15-20 miles twice a day.

This journey started in March of 2018.  He plans to keep running until he has run across America to help raise awareness and to encourage, inspire, and motivate individuals who have been affected by child abuse. He started his journey in New York City and in August he will conclude his run in California.  You can read more about his journey by CLICKING HERE.

I did have the pleasure of getting to join Christian on a portion of his journey in Iowa.

I am not sure if you or anyone can understand the magnitude of what kind of event this is and how tedious and difficult it may be.  Every day, Christian wakes up (away from his girlfriend Lindsay and his new baby girl Kai) and has to mentally get motivated to run.

He has to run no matter how hot or cold the temperature out side may be.  He has to run regardless if it is raining, snowing, windy, or just plain hot.  He has to run even if his feet and legs hurt.  He has to run even if he is tired.  He made a pledge to run across America.  So each day he wakes up and runs! A lot of the miles he has done alone and on back roads, gravel roads, and sometimes even grass lands.

I realized exactly how mentally and physically tough this kind of event was when I found myself in the middle of Iowa’s rolling hills.  I was semi lost on a small winding county road (because Christian was running in front of me and I was not 100% sure if I knew where he was) that was turning into gravel with the sun beaming down on me, and I was all alone. I did not have any music or people to preoccupy me. I had the chance to get lost in my thoughts (and in the Iowa rolling hills) for 15 miles. That is when it really hit home for me.  It was at that moment that I was able to truly understand the sacrifice and dedication that this kind of event takes to endure.  It was at that moment I grew a stronger appreciation for what Christian was doing and why he was doing it.

Why am I sharing this with you? Because I want to give people a different perspective on what Christian is doing.  I want people to understand how difficult it is to be completely selfless and to dedicate months of his life to fight for a cause that is close to his heart. So yes, if you have any extra spare money I urge you to donate it to Christians cause and his efforts to help people all across our country who need help with the inner mental demons that were created when they were abused.

You can donate to Christian via clicking HERE 

Also, feel free to follow his journey on social media via CLICKING HERE and CLICKING HERE

I also write this to encourage people to find a cause that they can fight for! I try my best to find local and national charities to do work for each year.  My current favorite charity is The Pink Fund.

I am a huge fan and advocate of giving back to the community. I love to find organizations and people that are needing help and doing what I can to help (no matter how big or small that help may be).

So again, while you sit comfortably reading this there are people out there pushing their bodies to the limit and making sacrifices to help being awareness and raise money for causes they believe in.  What to do you believe in and are you willing to put yourself (your time, money, and resources) to help that cause?

Keep running Christian! So close to the finish line! So proud and lucky to know someone like you (and Lindsey and baby Kai!). See you guys SOON!

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…Top Exercises to Tone Your Butt…

You might be scrolling through Instagram and seeing plenty of swimwear pictures over the summer. And if you’re left green with envy over the toned and roundness of someone’s butt, the good news is that you can do something about it. Genetics will only get you so far, but there are plenty of ways to tone your butt and get the shape that you are looking for. The even better news is that they are all things that you can do from home, if hitting the gym isn’t your thing. Here are some of the best exercises to do, to get buns of steel that even Kim Kardashian would be proud of.

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Squats

You knew this was going to be up on the list, right? But there are plenty of variations on a squat that you can do, if you’re bored of just doing a standard squat. If you have a squat rack at home or at the gym, you could do some weighted squats to make the impact greater on them. But if you don’t, you could try squats with a kick back, as well as pulse squats or squats and a sidekick. These are all great to tone your butt, and should be done in reps of 15, with two or three sets.

Plié

It is back to ballet with the plié, as it is a no-fuss exercise that really does work. It really is as simple as you may have remembered it, but it does plenty of toning along the way. In fact, if you’ve ever done the Brazilian Butt Lift workout, you will have seen it included on there. A nice wide stance is the key, with your toes pointed out. Reach up, arms out in front, and down into a front squat, trying to go as low as you can. Hold it for around 40 seconds, and then pulse for around 20 seconds. Repeat several times each day.

Yoga

Many fitness enthusiasts can write off yoga as it can be seen as a pretty low impact and low energy exercise. But depending on the kind of yoga that you choose to do, you can really get a lot out of it and get your pulse raised. There are plenty of moves that are great for toning your butt, from sun salutations to downward dog and kickbacks. Yoga can also help your flexibility and recovery, so including it as part of your workout routine can be a great thing to be doing.

Single-Leg Raises

This exercise is a good thing for several different reasons. Not only does it target your glutes, but it helps to stretch your legs and also helps with balance. Stand with your feet shoulder-width apart, and then bend your right leg, raising it around 3 inches off the floor. You can hold it there for around a minute before switching legs, or you can double up and hold some dumbbells, to do some chest presses or shoulder raises while you are there.

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