As people age they say, “this is normal when you turn (insert age here).” I’ve had this conversation with people in their 30s, 40s, 50s and 60s. It’s usually about why they have gained weight, developed a disease or disorder etc.   What’s common isn’t always normal. It’s a great way to take accountability off yourself, and you should never do that. It means you give up. It means you don’t think there’s anything you can do to improve your situation, but there is. 

Doctors will tell you to eat super foods and exercise because it changes more than just your weight. It changes everything. 

Sickness isn’t normal; it’s just common. 

Get your act together and have accountability for your health. 


I was reading this aweful article before bed the other night (which is the single reason I don’t get on Facebook before bed and the one time I let myself ) about a new eating disorder, orthorexia -when you eat a vey strict diet that leads to abnormal social norms when you’re eating with friends and family, severe anxiety about eating the purest food, and potential damage to your organs- a debatable conclusion in my opinion because there’s no distinguishing factors about what they are eating-it’s just the fact they are strict when doing it. So my major question is, what is lacking if you’re eating meat, veggies, nuts/seeds, and fruit? What can prevent this potential organ damage; Milk, grains, and McDonald’s? These are the super foods that will make you normal? In America, sick is normal, you fool. A paleo CrossFitter is superhuman -where’s data about that?!

The main reason why I was skeptical with the information at hand is because a diet is labeled a diet for a reason. It’s supposed to follow the diet rules. The fact there’s rules is what makes it strict. Think about it this way, an alcoholic doesn’t drink in moderation. The minute you cheat to eat whatever you want (with American’s favorite useless word) in moderation, THEN YOURE NO LONGER ON A DIET.  So, if you stick to your diet you have a disorder?

Some people with severe cases have a panick attack in the grocery store. But, American politics and greed is so far up the shithole, you can’t see through the lies they tell you about their products. When you want to know what is actually in their products you have to sue them. That’s shady. Then, they try to bully you, making you think you’re crazy for even asking. Poof, you have a disorder.  

Here’s the bottom line, people. If you are messed up in the head, and it makes you sad, psych or makes your organs fail, go get help. If you don’t think you are messed up in the head and you are happy, keep pissing off grandma when you don’t eat her macaronie surprise jello whip.  

I’m standing in line at the grocery store and I read this crap on the front of a magazine.  Why is this a topic of conversation? Is playing horse really basketball? Who cares! Is this worth writing, researching, reading, and doing something about? 

You might wonder what the article continued to say, but I didn’t follow through.   I didn’t read it because I avoid things that aren’t important. You can imagine it can go in any direction, but at the end of the day, what does it matter?  Yoga in school that’s not really yoga, or yoga in school that represents yoga approptiately, or no yoga in school….Your kids will grow up and be just fine if you’re doing your job at home.  For example, put down the remote and instead of watching the bachelorette, practice yoga with your kids and make nice memories with them. 

Obligation vs responsibility 

Our culture has turned gears to high speed. Wake up, get kids ready, make food, bring kids to school, go to work, pick up kids, take kids to practice, pick up kids,clean house,  make food, go to bed. It’s like a never ending chipper amrap.  When do you get to stop and enjoy it? A chipper amrap is not designed to be enjoyed, thus life. 

I think we have to reflect on obligation versus responsibility. What are you obligated to do…what responsibilities do you have…and how can you be one comfortable with the choices you make. 

In your personal life, you experience obligations daily. 

  • You don’t have a lot of money but concerned what your friend would think if you didn’t get a birthday present present.  Will they think you’re selfish?
  • Your kids are involved in music and sports every day and don’t carve time to workout; what would happen if you went to a 5am class? God forbid the result is you’re the only alert, happy person at work on a Tuesday. 
  • You mother in law made a famous, unhealthy dish. What would she think if you passed on it.  I’ve experienced this and it was almost the same reaction as if I were proclaiming I was pregnant teen. 

I beleive obligations exist for fear of judgement. What if you let it go? What if you stood behind your choices, regardless of outcome.  What if you solve challenges instead of acting defeated from them. If you continue decisions that make someone else’s life/day happy, but it also doesn’t nourish your own life, then you need to take a quiet moment to reflect on how to turn this around. Stress will come from it, so will sickness.

You also experience responsibilities daily:

  • You have to go #1 and #2. It will happen without question. You can’t change the time you do it or how it’s accomplished. The end. 

I can’t think of more responsibilities, and I could argue that things you think is a responsibility is actually an obligation with unfavorable outcomes. 

Now go do something with this and go change your life. 

You want This

There are some days where you feel driven,  meal prepping and planning your life around the gym. But it’s not before long you’re like, “fck it, I don’t care,” and you begin the quitting journey. Things aren’t going your way, stressed in every angle of your life, so you eat [lots of] tasty treats, then unmotivated from all that shitty food, start to skip your workouts [for weeks and months]. You need to get your ass in gear when you begin feeling the pressure. Quitting the gym and eating unhealthy is not the right step, but often the first one. 

So, just remind yourself, you want this. You want to feel sexy. You want a PR the next time you test a workout. You want to prevent sickness that comes with growing old.  

If you fck up today, start again tomorrow. 

Everything in moderation

Its what addicts tell themselves to justify bad habits. That’s what I think, anyways. 

I had a table set up at the farmers market the other day for active living coalition. A lady, who really had no business commenting on what healthy means, made the conclusion that any diet that is so restricting isn’t healthy. “Everything in moderation,” she said. 
I replied that the paleo diet can decrease inflammation, and cure many illness and disease because of that. Wouldn’t it be great to not have to take medication?

She didn’t back down and called me ma’am too many times past my comfort zone.  

Sure, moderation can play a role for psychological health, but when it’s all said and done, I’ve cream and potato chips provide no nutrients to support your lifelong heath.  Period. End of story, ma’am. 


I’ve found that seeing my goal every single day helps me achieve it that much faster. If you set a reward for yourself, like, losing 15# before vacation, or losing 50# and rewarding yourself with jewelry, or working out and rewarding yourself with Ben and Jerry’s a few hours later. Measurable goals are great, but you can see that if you don’t meet your goal, you may still end up rewarding yourself. So, this is how I’ve done it. 

  1. Find a great outfit that you already own or want to buy. 
  2. Hang it up somewhere you will see it everyday. For me, I hand it on the wall in my bedroom, like it’s art. 
  3. Start drinking 2cups of water every 2 hours everyday. 
  4. Find meal program that suits you the best. It’s too bad you’re addicted to food and there isn’t an ice cream diet.  So make sure you talk yourself into eating food that supports your health. 
  5. Try on your outfit ever 2-3 weeks to see if you are on track. 


So, the point here is that people are asking Greg Everett from Catalyst Athletics, known for Olympic lifting, common (dumb) questions. He’s a great smart ass and I think we often simply ask questions we know the answers to. Sometimes we want to hear the easy way out, but we often need a kick in the buns.

My back squat and front squat are nearly identical. My clean is about 95% of my back squat and snatch is around 85%. This concludes that I can’t get much more out of good technique. I have to squat. This is exactly what I needed to read to remind me to step up my game.

Just squat.

…don’t ask him Crossfit questions, though. With these, he is completely ignorant.


On this lazy Sunday I was compelled to take a look back at when I first opened my Facebook account. I continued through the years until I got to one of the first competitions I competed in. This was the Great Lakes invitational in its 1st or second year. A couple things went through my mind:

1: This is the first time I met Katie Berns.

2: I look so skinny (skinny with some nice muscles tho!) yet I don’t remember feeling that way.

How is it that we, women, always feel like we are a work in progress? Even when I wore a size 2 or 0 in this picture, I still felt like I wasn’t “there yet.” I never had an eating disorder, developed a sickness or unhealthy relationship with food, but an amount of stress does come with the yearning for the image you have in your head of a perfect body. Since elementary school, I never felt comfortable in a bikini and I couldn’t give you any reason except I didn’t feel confident with my body image.

And, I think this leads into many deeper conversations about how women and adolescents view their bodies. It also leads into bullying and everyone having an opinion about someone. It also leads into politics and why ketchup is a vegetable in school cafeterias. There are the whys and when’s and how’s that the government, media, schools, and parents are trying to figure out -mostly to blame.

At the end of the day, I think it’s just important to remember that you are responsible for your life and the choices you make. Keep wellness goals and make lists on how to achieve them. In the meantime, stop stressing because you are on the right track!!…and it helps if you go to cancun every once in a while.