Ask Me Anything E2: Periods, Training & Hormonal Adaptations

Ask Me Anything

Can you breakdown the stages of a women’s menstrual cycle, and how training volume/intensity should be adapted to their cycle?

 

I tackle this question by discussing why in my opinion you can't actually adequately adapt training to an individual's menstrual cycle. To do so, I cover all of this and more:

  • Menstrual life cycle & the huge degree of individual variance
  • The influence of various hormonal adaptions such as birth control, exogenous hormones & training
  • Why lab work is hard to do
  • Training for your own individual menstrual cycle including controlling inflammation
  • Some key biofeedback markers to track and follow

In this episode I tackle the question: Can you breakdown the stages of a women's menstrual cycle, and how training volume/intensity should be adapted to their cycle? I tackle this question by discussing why in my opinion you can't actually adequately adapt training to an individual's menstrual cycle.


If you like what you see, feel free to share. If you have any questions you'd like me to cover please feel free to shoot me a message.

Video Location: Android Bodies
www.androidbodies.ca
FB: Android Bodies Inc.
IG: @androidbodies

Video by: Alora Griffiths
aloragriffiths.foliodrop.com
FB: Alora Griffiths
IG: @aloragriffiths

 

VF Vault: Kettlebell Interview

From the VF Vault

“The kettlebell has a long and complex history that ultimately parallels the embodied practices of weightlifting itself. You have multiple origins, names, figures, and ways to lift the object itself,” she says. “War, global politics, globalization, the multicultural climate of North America. There are so many factors that have influenced the rise of not only physical culture, but weightlifting, all the way down to the kettlebell itself.”

 

Back in 2016, a really awesome Auzzy writer for barbend.com named Nick English reached out to me to help him with a piece on the history of the kettlebell. 

A phone call and few hours later, an ongoing research project that I had been working on since 2013 transformed into a really great interview. As Nick said within the article, "the problem with kettlebell history is that surprisingly few people care" - however I do and apparently numerous others do as well. This article gained huge traction and the feedback was great.

See for yourself, you may be surprised with how interesting the history of the kettlebell actually is.

 

Kettlebell History Goes Back Much Further Than Russia
https://barbend.com/kettlebell-history/

 

 

Prepare with Flow

Here's part of my lower body warm-up sequence.

I could get technical and go into the specifics on movement patterns, activation, stabilization and mobility - but instead I’ll just say this: a warm-up should flow. 

Instead of warming up with single isolated exercises, by doing sequences of strategic exercises it helps prepare the body better to perform. After all, human movement is flow. Bonus, sequences are also time efficient.

Prepare with flow, move with flow!
 

 
 

Vlog with Alora Griffiths

So excited to share my first vlog experience with the incredible Alora Griffiths.

We get straight to business and get uber personal by chatting numbers from my strong days, reflecting on the first time John Meadows broke me at EliteFTS what’s in my closet, and a whole lot more! Check out the link in my bio to watch all the craziness.

In all serious, I cannot give this girl enough props and gratitude. Alora is not only quickly climbing the ranks as an absolute force on the powerlifting champ platform, but she’s also kicked my ass and pushed me to step up my social game.

Thank you Alora for everything, I am SO thankful for you, and so proud to see you continue to raise the bar (literally). Good luck with weekend at CPF Finals!
 

Check out Victoria Felkar's Social Media www.victoriafelkar.com @victoriafelkar Where to find me: Facebook: https://www.facebook.com/AloraGriffithspersonaltraining/ Instagram: https://www.instagram.com/aloragriffiths/?hl=en Twitter: https://twitter.com/aloragriffiths?lang=en https://linktr.ee/aloragriffiths Shop at Bacon and Barbells: https://www.baconandbarbells.co/ Use Code "GRIFFITHS" Virus Canada: https://virusintl.ca/ Use Code "ALORA10" Email me for Training and Programming aloragriffiths@gmail.com

 

Video Location: Android Bodies
www.androidbodies.ca
FB: Android Bodies Inc.
IG: @androidbodies

Video by: Alora Griffiths
aloragriffiths.foliodrop.com
FB: Alora Griffiths
IG: @aloragriffiths

 

Ask Me Anything E1: PEDs

Do you believe there's a time and a place for PEDs?

In this clip I go over the complexities of performance enhancing drug use by discussing:
· A brief history of their use in sport
· What exactly is performance enhancement
· Societal ideals of PED use
· The importance of knowing your own stance on PEDs
· Therapeutic value of compounds vs. enhancement

If you like it, please feel free to share!
 

· · · ·

Video Location: Android Bodies
www.androidbodies.ca
FB: Android Bodies Inc.
IG: @androidbodies

Video by: Alora Griffiths
aloragriffiths.foliodrop.com
FB: Alora Griffiths
IG: @aloragriffiths

 

 

Muscle Expert: Hormone Manipulation & Food as Therapy

Muscle Expert Podcast with Ben Pakulski #58

USING food as a therapeutic tool and hormone manipulation in sports

 

Can’t thank Ben Pakulski enough for having me on The Muscle Expert. I'll admit, I was nervous as all when I found out that I was the first female guest - but I think he managed to keep the entire conversation organic and flowing by not telling me we were even recording! Seriously, though - this was such a good podcast, and it was great to catch up, talk shop and educate on some really critical topics. Thanks again Ben!

 

Key Highlights:

  • How to balance fat ratios.
  • The menstrual cycle myth and why women should be wary of missing their menstrual cycle.
  • Glucose disposal agents, sex hormones, sleep deprivation, post-diet binge eating mitigation strategies.  

 

"Just don't eat like an asshole" 

 

EPISODE LINK:

http://www.benpakulski.com/podcasts/victoria/

 

ITUNES: 

https://itunes.apple.com/ca/podcast/ben-pakulski-podcast-muscle/id725296816

 

STITCHER: 

https://www.stitcher.com/podcast/ben-pakulski-podcast-muscle-expert-interviews-how-to-build/ben-pakulski-podcast-muscle-expert-interviews

 

Learn more about Ben Pakulski & The Muscle Expert podcast:
http://www.benpakulski.com
FB: @IFBBbenpakFANPage
IG: @ifbbbenpak
Youtube: MI40 Muscle Intelligence

 

 

Time Stamps:

4:00 Victoria's dissertation topic, exploring the world of female hormonal manipulation in elite sport.

10:47 Hyperandrogenism in females. 

11: 40 Metformin for women post competition.

13:40 Strategies for women recovering from androgen use. 

16:12 Progestron, chronic inflammation and more.

17:35 Reducing dietary triggers, changing your breakfast and eliminating the major allergenic foods.

20:06 Testing for gut health, food mapping protocols, and biofeedback.

21:50 Using food as a therapeutic tool. 

23:38 Balancing fat ratios. 

25:29 The modern American diet,

25:1 omega 6:3 ratio? 

28:50 Women, the first line of defense to overcome the psychology the binge and purge mindset. 

33:43 Glucose disposal agents, hormones, sleep deprivation. 

38:05 Less is more when it comes to training and more is more when it comes to food.

39:00 The menstrual cycle myth.

42:10 Victoria's book, nonhormonal ways to fix hormonal imbalances. 

45:50 The critical biopsychosocial physical ecological model of dynamic relations. 

52:00 Finding gratitude and acceptance.

56:42 Managing variables. 

1:00:20 Morning routines and avoiding emails.  

 

 

 

SWIS 2016 Clip: Post-Comp Strategies

From my talk at the 2016 SWIS Symposium on Female Competitor Health. In this clip from the SWIS 2016 Video library,  I discuss post competition strategies, and introduce the cconcept of changing your training strategy to re-frame how you think about your body post-show. 

See more at: http://swisvideo.com/collections/all

Learn more about SWIS:
http://swis.ca/
Access to SWIS videos
FB: Swis Video
 

SWIS 2016 Clip: PCOS

From my talk at the 2016 SWIS Symposium on Female Competitor Health. In this clip from the SWIS 2016 Video library,  I discuss PCOS (Polycystic Ovarian Syndrome) and the steroid list women may take for competition ... aka pixiedust. 

 

Learn more about SWIS:
http://swis.ca/
Access to SWIS videos
FB: Swis Video
 

SARMs for Women

In this Q&A I tackle a question about SARMs for women, but in doing so open up a bigger conversation about the "new" kids on the anabolic block and the importance of information literacy.

Health Advocacy

Work files? Not exactly... 

Work? Not exactly.

You're probably thinking, what's reflective about a giant stack of paper?

I get it. It's a little odd for an article that's supposed to be reflective.

Here's the thing. That's not work.

What you see is all of my medical files from 2008 onward, neatly organized and ready to go for when or if I have new meeting with doctors and specialists.

It's been a hell of a long road and I've learned so much along the way about medicine, health and hormones. But, possibly just as important, I've learned how to 'play' the system.

Now, I don't like to generalize at all. The world is a unique and beautiful place, but if there is one thing that I can share with others regarding my experiences it is this.

Pretend like every doctors appointment is a job interview.

NEVER assume that they have your file or have taken the time to read it. You have to make them care. Come prepared. You have to show them that you are serious about your #health and that you are doing the necessary steps to get better.

You have to be your own advocate. I always type a list of time-lined symptoms, medications & supplements (type, dose, duration), current diet and training program, and QUESTIONS for them. It may sound trivial but this has proven to be SO crucial in my many years in the system. It allows me to keep calm, focused and ensure that I don't forget anything.

My personal background, education and research, as well as having a mother who is deeply embedded in the medical system as a hospital administrator/nurse practitioner/nursing school instructor has lead me to these insights.

Research shows that when people take an ACTIVE role in their care, they have a greater sense of satisfaction - and yet, research also shows that many patients don't speak up for themselves or communicate effectively with doctors. 

By sharing my story I hope that I can help others navigate the sometimes long and unpredictable journey back to health. 

 

With love & gratitude,

Victoria Felkar

 

 

 

 

When bodybuilding is your passion, not your life.

From the VF Vault. 

competition blog.jpg

June 24, 2014,


Time to chat about something that recently has been grinding my gears. No one puts this baby in the corner.

Bodybuilding is my passion, hobby and escape but it is NOT my life. I love to create, sculpt and mold myself into the body that I PERSONALLY please. Does this make me any less of a bodybuilder? Hell no. Simply put, I am NOT a competitive bodybuilder. Last time I checked each meal I eat, every cardio session completed and weight lifted is a part of a collective journey of building-my-body.

I have been a pupil of physique artistry and athletics since age 16. I have had amazing opportunities, learned from many bright, successful people in the industry - combined with my Kinesiology degree and other certifications I am guided both educationally and experientially in this journey. For that I am truly blessed.

I have had my setbacks. I have overcome bulimia and anorexia, and continue to work with the lingering effects of failed adrenals, hypothyroidism and a little autoimmune disease called celiacs. I have battled depression and will always be challenged by my other crazies. Those experiences have helped me become the "bodybuilder" I am today. They are written on my physique, both internally & externally - in doing so they have made me continually rethink my goals and redefine the bodybuilder that I want to be.

I have had the opportunity to work with many amazing athletes, and live vicariously through those who I have helped reach the stage. The relationships I build with them are always built on trust and fostered by respect. I continue to learn and grow with each and every one of them. 

Now to the point of this long rant. Does the fact that I am NOT a competitive bodybuilder make me any less of a "coach"? In my personal and professional opinion the answer is crystal clear. 


For the first time I've revealed what's hidden under my sweaty men's large t-shirts as proof to those that have questioned my abilities and success as a bodybuilder.

This is the life I love. Bodybuilding is my art, not my sport. Lifting weights is my passion, not my sport. I acknowledge and respect all those who may differ in my philosophies and pedagogy - if we all had the same ideas the industry would be rather bland.

In my opinion, bodybuilding isn't just about building bodies. It is about building a lifestyle. It is about building relationships, ideas, passions and knowledge, because I think we all know that how we look on the outside is only a small fraction of who we really are. 

Many years ago I made a commitment to myself to always dream for more, believe in myself and work to inspire others. If I have done anything by showing my backside on social media I sincerely hope that I have done just that. 

Dream, believe and inspire. Never let anyone define who you are and what your passions are.

 

With love & gratitude, 

Victoria Felkar

 

 

The 'Secondary' Side Effects of Steroids.

The Secondary Side Effects of Steroids: Sex, Gender and the ‘Unnatural’ Female Sporting Body

IN PROCESS

For over half a century controversy has swirled around the use of anabolic androgen steroids (AAS) by athletes and bodybuilders. They have received significant media and political attention though both the academic and clinical literature are sparse. Robert Goldman’s Death in the Locker Room (1984) helped to create and perpetuate hysteria and panic surrounding steroids, especially their use by women. Focusing on what he calls, “The New Unisex – Female Athletes Turning Male,” Goldman describes anabolic steroids as exclusively “masculine hormones,” and suggests that women who take them are ‘unnatural’, resulting in a ‘bastardization of the female form.’ Goldman is not alone in his concern for the female use of anabolic steroids. The little research that surrounds women and steroids tends to endorse powerful cultural norms about a ‘natural’ and ‘normal’ female sporting body. Often, discussions of female athlete steroid use echo long standing beliefs about the appropriate appearance, health and abilities of the female sporting body.

This project will examine why there has been so little attention to female steroid use and discuss the underlying assumptions on which biological determinism, sex, gender, and the ‘natural’ body have been built into the steroid discourse. As Nelly Oudshroon pointed out, ideas regarding the function of hormones, and the terminology surrounding these chemical messengers have embodied rigid cultural ideas about sex, gender, and the body. Although hormones, including synthetic hormones, do not possess an inherent sex or gender, the debate over anabolic-androgen steroids use in sports continues to distinguish anatomical and physiological differences in the ‘male’ and ‘female’ sporting body.

Despite recent scholarship on gender verification, sex testing and the female athletic body that challenge dominant ideas about ‘normal’ levels of ‘natural’ endogenous androgen levels in female athletes, little research has addressed exogenous androgens, women and AAS use in sport, or the gendering of synthetic sex hormones. Furthermore, although there is a growing body of critical literature on anabolic steroids, the gendering of synthetic sex hormones has not gained the same level of critical inquiry as other aspects of the topic, such as the reframing the philosophical debates of ‘fairness’, debating doping-control measures, or the unsubstantiated physiological and/or psychological ‘risks’ associated with male athlete use.

Drawing upon historical and contemporary medical and popular literature, this project will explore the interplay around the construction of biological sex, gender and hormones, with misrepresentations and myths about the use of steroids by female athletes. It aims to address the current ‘science’ of steroids as it relates to the sporting female body, and show how presumptions about what a ‘natural’ and ‘normal’ female should look like underscores much of the discourse around women’s use of AAS.

 

Want to learn more? Contact me for details. 

The Iron Bar

 

Winner of the International Society for the History of Physical Education and Sport Essay & Junior Scholar Award; Published in STADION – International Journal of the History of Sport; Master Thesis.


The Iron Bar: The Modern History of Prison Physical Culture and the Ban on Correctional Weightlifting.
 

From representations of prison physical culture in movies and televisions shows, mainstream workout regimes, exercise programs, even exercise names such as the “prisoner squat” – muscles and strength building exercises have become associated with the prisoner’s body in various, and often negative ways. Rarely mentioned are discussions about appropriate or health promoting sport and daily recreation programs for prisoners or inmate involvement in prison organized and self-guided bodyweight exercise programs or calisthenics routines. Popular culture tends to show prisoner’s bodybuilding with heavy barbells and dumbbells though in fact there has been a federal weightlifting ban on such activities in the United States since the early 1990’s.

Utilizing a Foucauldian perspective, the aim of this research study was to explore the modern history of prison physical culture to better understand how popular perceptions of the muscular inmate body - embedded within the disciplines of criminology and penology - influence opportunities for physical activity in correctional facilities. I focused on the recent correctional weightlifting ban enacted in the United States to gain insight into the potential influence of body typing theories, specifically somatotyping (suggesting a link between criminality and muscular physiques), on the construction of contemporary prison physical culture. Working from a critical socio-historical perspective, I worked to add to the limited knowledge of prison physical culture, research on types of physical activity available in correctional facilities and the corporeal experience of those confined to prison.

Overall very little information exists to illuminate general attitudes toward prison physical culture and measure opportunities for physical activity in correctional facilities. The following research questions will guide my study: (1) How have historical perceptions of the muscular criminal body influenced penal policy? (2) In particular, what have been the influences of body profiling and somatotyping on the role of weightlifting in prisons? Insights into these questions will allow me to better understand the reasoning behind the enactment of the 1994 weightlifting ban placed on prison physical culture within the United States. In particular, I will use one particular case study, San Quentin Correctional Facility to estimate the effects of this weightlifting ban on contemporary prison physical culture.

Although it is not known exactly when the practice of weightlifting was tolerated in American corrections, other forms of physical practice can be traced to the beginning of the modern penal movement of the 18th century. An example of a physical technique in this period of “penal enlightenment” was the “tread-wheel” developed by Sir William Cubitt in 1818 and was used to rehabilitate inmates through hard physical labor and solitary confinement (Shayt, 1989).

During the mid 1800’s American prisons underwent many shifts in correctional practice, including the introduction of recreational sports into some prisons (McKelvey, 1968). Described as fundamental in the new era of corrections, Elmira Reformatory in New York opened in 1876 as one of the first adult “reformatories” for offenders, and for years lead the American reformatory system in the application of modern theories of criminology (Smith, 1988), and use of innovative physical practices as “methods of reform” (Pisciotta, 1983).

While “prison athletics … presaged a new era in prison discipline” (McKelvey, 1968, p.229), organized sports programs did not become a feature in the adult penitentiary system until the early 20th century. During this time there have been significant changes in penal ideology in the United States, however far too little is known about the history, development and present day prison physical culture. As a result of high rates of incarceration and recidivism, beginning in the mid 1980’s and early 1990’s a shift in correctional philosophy and ideas of improvement resulted in a new penal focus for American corrections. Higher value was placed on punishment, denouncement and incapacitation as opposed to the more traditional correctional goals of rehabilitation. Coupled with the enormous growth in the prison population at the time, and the public fervor for the “get tough on crime” rhetoric (Tepperman, 2011), many states began to limit inmate privileges and activities – in particular, prison weightlifting (Hanser, 2012).

To date, very few researchers have discussed prison weightlifting, or addressed those influences which lead to the weightlifting ban. It has been regarded by some scholars as a result of a societal “moral panic” and a product of harsh punitive penal reform (Pawelko & Anderson, 2011); while other research speculates that the ban can be attributed to the popular media’s construction and representation of weightlifting and prisons (Tepperman, 2011). Tepperman (2011) asserts that central to the ban was an “ethos of panic” regarding weightlifting’s ability to construct physically larger, more powerful and aggressive inmates (Wagner, McBride & Crouse, 1997). The impact of this language and the encompassing ideologies regarding the “super breed” of muscular criminals (Foster, 1995) can thus be seen to be integral to the prison weightlifting ban (Tepperman, 2011). 

It is important to note that ideas regarding the muscular inmate body are not simply a creation of the “No Frills movement” and the prison weightlifting ban – they can be found deep within the field of criminology, and in many respects, these perceptions echo ideas of body typing and biocriminality. Since the 18th century there has been inquiry into the relationship between body type and criminality, specifically addressing the idea that criminals typically embody a mesomorphic or muscular physique. Scholars note the importance of examining the historical origins of the various viewpoints within constitutional theory and body typing “to understand the origins, acceptance, and maintenance of criminological ideas” (Rafter, 2007, p. 805), however little research has investigated the influence of criminological ideas on penal policy, prison physical culture and inmates’ opportunities for physical activity.

Without a better understanding of prison physical culture and the identification of important influencing ideologies there remains an absence of context regarding the socio-historical and institutional conditions that govern particular forms of physical activity in correctional facilities. As a result the proposed research will add a socio-historical perspective of physical practices in prison to enhance our limited knowledge of prison physical culture and highlight those factors which have impacted opportunities for physical activity including the weightlifting ban within the United States.

 

Excerpt From: Felkar, V. (2016). “The Iron Bar. The Modern History of Prison Physical Culture and the Correctional Weightlifting Ban”. Stadion 40 (2014): 19-37.

 

 

 

See my Thesis:
https://open.library.ubc.ca/cIRcle/collections/ubctheses/24/items/1.0135657

 

Want to learn more? Contact me for details. 

 

Built Both Ways – The Paradox of Muscularity

How can a muscular body be both feared and revered within popular culture at the same time?

Project Overview:

The issue of the relationships among muscularity, body type and criminal behaviour has long intrigued scholars. Criminologists, psychologists, physical educators and the health profession more broadly have enquired into the relationship between body type and criminality, specifically addressing the links between criminal behaviour and a “mesomorphic” or muscular physique (Rafter, 2007; Vertinsky, 2007; Walby & Carrier, 2010; Wright & Miller, 1998). Although early biological theories of crime, such as body profiling, in particular William Sheldon’s somatotyping categories (Sheldon, 1954), have undergone extensive scientific scrutiny and subsequent critique, they continue to persist within contemporary culture. Why has criminology and body typology constructed the muscular body as deviant? What are the implications for linking criminal behaviour to muscularity? What other fields propagate somatotyping’s mesomorphic-delinquency correlation?  

From growing fears about the dangers of muscular prisoners to the enduring stigmatization encountered by female bodybuilders (Shilling & Bunsell, 2009), there remains an open “disdain for the culture of muscle” (Darkes, 2000). At the same time, there is a growing admiration for a muscular appearance and accompanied athletic excellence. This “muscular ideal” and the drive for muscularity in men is well-documented in Western culture (Thompson & Cafri, 2007). In addition to the traditional norms of masculinity that associate the male gender role with a muscular physique (Helgeson, 1994; Mussap, 2008), male and female athletes operate within a context that requires heightened levels of muscularity to achieve sporting excellence and for functional performance-based purposes, such as increased athletic performance and decreased risk of injury (Steinfeldt, Carter, Benton, & Steinfeldt, 2011). How did the dominant and largely negative narratives around the muscular body in contemporary culture develop and what ramifications do they have for those who pursue muscle? Why are there conflicting messages around the pursuit of muscularity in contemporary culture? How are these messages understood and addressed in competitive sport, the recreation and fitness industry, and physical culture?  

Through the perpetuation of somatotyping and the mesomorphic-delinquency correlation, criminology has continued to construct, promote and re-produce knowledge of what a “delinquent” body is. Rafter (2007) argues that in order to “understand the origins, acceptance and maintenance of criminological [theories]” (p. 825) an analytical framework that includes social histories is fundamental. As a result, the proposed research intends to add a historical perspective to enhance our limited knowledge of muscular profiling and highlight the development, impact and influences of criminology’s construction of the muscular body as deviant. The aim of this study is to explore the ways in which criminology and body typology have constructed and reinforced knowledge of the muscular body, and the impact of these beliefs in contemporary thought and practice.

Want to learn more? Contact me for details. 

 

References

Darkes, J. (2009). Muscular Profiling – Is Muscularity Evidence of a Crime? Retrieved from http://thinksteroids.com/articles/muscle-profiling-steroids/

Helgeson, V. S. (1994). Prototypes and dimensions of masculinity and femininity. Sex Roles, 31, 653– 682.

Mussap, A. J. (2008). Masculine gender role stress and the pursuit of muscularity. International Journal of Men’s Health, 7(1), 72-89.

Rafter, N. H. (2008). The criminal brain: Understanding biological theories of crime. New York: New York University Press

Rafter, N. H. (2007). Somatotyping, antimodernism, and the production of criminological knowledge. Criminology, 45(4), 805-833.

Sheldon, W. H. (1954). Atlas of men: A guide for somatotyping the adult male at all ages. New York: Harper & Brothers.

Shilling, C., & Bunsell, T. (2009). The female bodybuilder as a gender outlaw. Qualitative Research in Sport and Exercise, 1(2), 141-59.

Steinfeldt, J. A., Carter, H., Benton, E., & Steinfeldt, M. C. (2011). Muscularity beliefs of female college student-athletes. Sex Roles, 64, 543–554.

Thompson, K. J., Cafri, G. (Eds.). (2007). The muscular ideal: Psychosocial, social, and medical perspectives. Washington, DC: American Psychological Association

Vertinsky, P. (1990). The eternally wounded women. Women, doctors, and exercise in the late nineteenth century. New York: Manchester University Press.

Vertinsky, P. (2007). Physique as destiny: William H. Sheldon, Barbara Honeyman Heath and the struggle for hegemony in the science of somatotyping. Canadian Bulletin of Medical History = Bulletin Canadien d'Histoire De La Médecine, 24(2), 291-316.

Walby, K., & Carrier, N. (2010). The rise of biocriminology: Capturing observable bodily economies of ‘criminal man’. Criminology & Criminal Justice, 10(3), 261-285.

Wright, R. A., & Miller, J. M. (1998). Taboo until today? The coverage of biological arguments in criminology textbooks, 1961 to 1970 and 1987 to 1996. Journal of Criminal Justice, 26(1), 1-19.

 

Machine Modification & Basic Booty Finisher

Because size matters.

Still haven't found any takers for getting a booster seat made, but let me tell you - the double or triple folded mat mod is an essential part of my training toolbox. Something so simple truly makes a world of difference when you're 5'1. 

As the industry cliche says - "train for your goals, no matter how big or small they may be" ... but let's face it, who's the one training? YOU! Who's goals are they? YOURS! You can't move forward towards your goals without first learning to train for YOUR BODY!

At the end of the day, no matter what training plan you bought, who wrote it or how good they promise the results will be by the end, if the machine don't fit, you've got to modify it! 

Plus, if your my size and don't fit in a leg press, there's no way to fully maximize the power of a focused fire-starting booty finisher.

Here's are the rules for a VF classic deadly lower body finisher: 

1. Start with a deadly high volume ham and  glute workout ... then find yourself a good ol'cable leg press

2. For the load, use + / - 10lbs your body weight. Place your feet mid-platform close-ish stance and work the FULL range of motion EACH and EVERY

3. The goal is continuous motion until you can't anymore ... avoid lock out!!!! When you get sloppy or can't take the burn, PAUSE for a maximum of 15sec ONLY!!! You can take as many 15sec breathers as you need to but the trick is to try to get all 100 reps in by the 3min mark. Even if you don't make it... KEEP GOING strong

4. Hobble-wobble out of the gym with the most stupid glorious glute pump. 

Let me know how it goes! 

Cinnamon Coconut Covered Almonds.

One of my simple, favourite sweet treats for a high fat day.

1oz raw almonds (around 23)
1 tsp. virgin coconut oil melted
A dash of cinnamon, pinch of sea salt and sprinkle of powdered Stevia (use a cup-for-cup brand such as Stevia in the Raw)

Melt coconut oil in a small dish. Add in almonds and mix. Add powered ingredients ensuring almonds are coated. Throw in freezer for 15mins or until coconut oil has hardened. Break up the almonds with a spoon & enjoy! 

(223.5cal; F19.5g, C6g, P6g)

A VF Kitchen Secret: Cube Life

Nut butter, portion control & ice cube trays.

Did you know that 1 tablespoon is equal to 1 cube in a basic ice cube tray?

This discovery helped me with my day-to-day eating on the go and also has been a brilliant solution for nut or seed butter portion control 101 ... we all know how easy 1 tbsp can turn into 1/2 cup when eyeballed and measured with our stomachs. 

Here's what I do. Add a bit of melted coconut oil to my softened nut butter (for me it's sunflower seed).

Why?

Coconut oil is solid at room temp and condenses quickly at lower temperature, which allows for the cubes to be stored in the fridge as solid squares and not gooey messes. I like to add in some cinnamon and maple extract, then portion and stick in the the freezer for a bit to harden. Pop out the cubes and store in the fridge.

There you have it - an easy grab and go fat serving without the mess, fuss and no chance to deviate! 

Building Gratitude

The Gensis of #thankfulTuesday

For as long as I can remember I have have tried to take time everyday to reflect and find gratitude for the ‘little’ things in life. I'm not sure why, but on April 24th, 2014 I was compelled to share my thoughts with anyone who wanted to read them. 

Regardless of where I've been in the world, what deadlines I've had, or challenges ahead - I've taken time each Tuesday to share a message of personal gratitude. 

There have been days where I've had to choke back tears while writing my post, and others where I went over the social media word count by 1000. I will say this, spreading 'thanks' in either of these situations, has been and will be more powerful than I think I will ever fully understand. 

The feedback I have received over the years from these posts has been truly amazing, humbling, and special. When I first started my mini-mission, I would have never thought that one little post each week could have as much impact on my life, or the lives of others.  

So why do I do it? Why do I ask myself each Tuesday to share the answer to the question,  what are you thankful for? It's simple, really. 

Working, training, launching a personal training company, going to school full time, keeping relationships, being a present daughter and sister, and trying to figure out my health issues took it's toll on me. Midway through my undergrad degree, I fell into 'the grind'. I fell so deep and hard that I forgot to stop, breathe and be grateful for the world around me.

Both of my worlds - the academic and industry abyss - are fast-paced, dog-eat-dog kind of deals. I let them swallow me up. Spit me out. And swallow me up again a few more times, before I realized what I had done. In and among the deadlines, long hours and pursuit of perfectionism, I had surrendered any sense of gratitude for the very things that kept me grounded, the one that would help me grow, or just 'be.' 

Fast forward, and here we are. Over 3.5 years later, and gratitude has become my tool, teaching, blessing, coping strategy, motivator, method, and meditation.

It's my road map for this crazy beautiful journey I am on. It's the vessel for my passion, and my compass for when the seas around me get rough. It's the Polaroid I use to capture the brilliance unfolding around me, and the fuel for my purpose. 

You see, gratitude is so much more than a formula for personal success, self-help fad, or cult movement. When you are genuinely thankful, it is simply a way of life.

My wish for ... or maybe it's a actually a challenge to anyone reading this is to take time and reflect the simplest and most life-giving things around you.

Stop. Breathe. Be thankful.

Trust me. Life can and will get crazy sometimes. It is cruel and unforgiving, but there really is something to be said about time to ask yourself 5 words in order to wake up and see how beautiful life really is. Try it. Ask yourself, what are you thankful for? Don't think too hard about your answer, just throw down whatever the first thing that comes to mind is.

Today I am thankful for -

My loved ones, my body and health. I am thankful for me - and not just on Tuesdays but each and every day.

I am thankful for the gift of life, because no matter how wild it may be at times, this in itself is the most beautiful thing of all.

 

With love & gratitude, 

Victoria Felkar

 

P.s. If you dare to join me on this adventure, don't forget to hashtag #thankfulTuesday