Love your body. Always.

How many times do you tell yourself, “I LOVE YOU?” Seriously, think about it.

We are all so critical of ourselves. And not to put anyone on blast, but one of my mentors and friends is constantly calling himself “sponge bob” and “bloatamus maximus.” I thought I was the only one who stared in the mirror and criticized myself for my imperfect thighs, missing definition on my stomach, or my bunion (thanks Grandma Vargo). Want to feel the depression even more, let’s pull out those competition photos where I weighed 114 lbs and had a 9 percent body fat, yeah that can get depressing. 

Why do we place emphasis on our exterior being? Seriously, what is it? We wouldn’t walk up to someone else and say, “ Um, yeah you’re having a fat day” or “God, you disgust me.” But yet, it’s absolutely normal and okay to speak like this to ourselves? For being rational beings, we can be so irrational.  Coupled with our irrational thinking is our emphasis on the negativity. I cannot tell you how many mornings I would beat myself up relentlessly if I was not at the gym by 7 am. It didn’t matter if I was up late writing a term paper, working on a presentation, or I don’t know being social on occasion. I wasn’t good enough and if I ever wanted to have the perfect body, well I better get my crap together.

Competing was great experience and super empowering. However, the downside of it was a mental disaster! If I thought I had self-esteem and body issues before, HELLO! And it’s not to say I won’t step on stage again, but I have learned through hours of self-talk (both positive and negative) as well as mentoring from some of the best in the industry that I cannot attach my self-worth to my physical appearance.

And let’s be honest, Facebook and Instagram aren’t exactly doing us favors. How many times do you check either one to see someone else lost 15 pounds and find yourself comparing? It’s an endless cycle; well, if you let it be. You can try diet after diet, counting your calories, getting surgery, buying a new wardrobe, changing your hair, but the fact is all of these are band-aids. You might feel good for an hour or a day, but you will return back to the person you were before that change, having a disdain for your body and more importantly yourself. 

It really boils down to  loving yourself, and loving your body, no matter if you are 105 lbs or 175 lbs. Yes we can all have fitness goals and aspirations to strive for, but the second you begin hating your body, you have sabotaged your journey and your true happiness.  For there is nothing more beautiful than a beautiful soul, and beginning with that, you can take your fitness (and life) goals anywhere.

And as Sex In the City Star Samantha once said (and Jill Coleman quoted to me during a heart to heart) “I'm gonna say the one thing you aren't supposed to say. I love you... but I love me more. I've been in a relationship with myself for 49 years and that's the one I need to work on.”  We all can channel a little Samantha in our lives!

Today, I challenge you to look in the mirror and say, “I love you!” and say it until you feel it! Love your body, love yourself!

Love you too ;),

Kel

The Two Choices For Attaining A Fit Life

The number of choices we make throughout a single day is pretty amazing, I mean think about. Did you hit the snooze button or wake up for your morning workout? Did you pack your lunch or plan on eating out? Did you watch your TV after work or read a good book? So many choices! Between juggling day-to-day commitments and decisions, it can seem daunting to choose when get in a workout, and how to prepare healthy meals.

1. First things first, we have to have the right mindset. We can all choose to spend our time working out, but is this what we want to do? Take for example a dear friend of mine. She works a 9-6 job and has a daily hour and a half commute. She has been trying to lose a few pounds and get more active. Typically when she gets off work she is tired and does not feel like going to the gym.  If it is not too late, she enjoys walking, but sometimes it is not always feasible. In my mind I am like duh, just wake up 45 minutes earlier. But I realize that’s not fair, not everyone is a crazy morning person like me :).

Her and I sat down and started talking about how to work around this. I started probing a bit and found out she enjoyed taking group fitness classes offered at work. So why not start there? She decided on packing her clothes the night before so that way immediately after work she could go to the class.

Switching up her mindset to not make working out seem like a drag helped her get in workouts without dreading it!  Case in point: choose what is best for you! 

2. Choosing how you spend your time. You have the power to choose how you spend your time. And when it comes to exercise, it all adds up. Whether it is 20-40 or 60 minutes, it all counts. We all have 1440 minutes in a day, surely we can spend at least 20 on exercise. For some people 60 minutes of exercise a day seems overwhelming and impossible. I have been through some of the most brutal workouts and they have been done in 20 minutes! Think about it, the time you spend fumbling around in the morning, you could have crushed a 20-minute workout. 

I constantly remind myself that it all counts.  Being a gym rat over the years, I am used to having a minimum 90 minutes (45 for my lift and 45 for my cardio) in the gym. These days, juggling graduate school full time, working, and traveling with my boyfriend, I can spend more time in classrooms and airports than in a gym. There are days where I cannot get to the gym for a solid hour. However, knowing that I can train efficiently in 20 minutes makes fitness on the road and in school doable.

Health comes down to two choices: mind-set and time. What are you going to choose?

Let’s give everyone the tools to a great exercise mindset; tweet me your mindset mantra today @kelleyvargo #kvmindset

Until tomorrow,

Kel

Welcome to 30 Days of Fit Life!

First and foremost I would like to thank you for stopping by my blog! There are tons of blogs out there to read and I appreciate you taking a moment to check this out! This month is going to be super exciting as we cover subjects that fall under the area of exercise, eating, encouragement and interviews by fitness experts! I hope you enjoy what you read and I look forward to hearing from you!

As we start the month of September I want to give you a little introduction as to why I chose the topics for this month. I feel that the following four areas are important aspects to creating our best self and life.

Exercise: Ok so most of us are aware that there are health benefits from exercising and being physically active. We all receive an A+ for knowledge! But the key area, behavior, is where things get tricky. Whether it is not knowing how many repetitions to do, how to start the treadmill or how to find the time, these barriers can prevent us from adopting these behaviors. In these articles I will provide insight on effective and efficient exercise programs as well as ideas to work physical activity into your life.

Eating: Whether you say the “e” word (epidemic) or not, it is pretty clear that obesity is becoming more pronounced in our society. With the changes to the food industry and the built environment, there are many obstacles that make eating real food difficult. Most of us do not have the luxury of having a garden in our backyard but rather are surrounded by fast-food options and convenience foods. I will share with you my tricks and tips for making the food environment work; it is doable!

Encouragement: From life to the classroom, we can learn from it all. In these posts we will discuss mindset, philosophy, and priorities. I am a firm believer that you can do anything you set your mind to, and we often are our own worst enemy. It is my wish that these posts inspire and empower you on your life journey and help you continue to become your best self.

Experts: I have been fortunate to work, train and learn from some of the best professionals in the industry. Their knowledge is incredible and their passion is contagious. I hope to impart some of what I have learned from them through interviews for you to read. This is going to be one amazing set of articles!

Enjoy the rest of your Labor Day Weekend! Talk to you tomorrow!

Xo,

Kel

Fit. Fast. Fun.... What's Your Spin?

As I sat at my favorite local restaurant last night (Tonic) watching game seven of the Capitals vs. Bruins series (Way to Go Caps!), I was speaking with my dear friend and department chair Dr. Loretta DiPietro. I asked her what I should blog about this week.  She immediately offered her perspective and said, write about Jimmy Fallon and Obama's Slow Jam.  Perplexed I said, "Huh?" She briefly explained to me the premise of the song: congress is looking to increase interest rates on student loans to decrease the national deficit and Obama is not buying it. 

Interested in the topic, I replied, "Well, what does this have to do with fitness?"  And she replied, "Kel, you know, it is all relative."  And the reality of it is, it really is all relative. Education is key! Key to proper nutrition, key to time management, key to exercise. There are many studies that show the discrepancy in health is similar to the discrepancy in education.  So this post might not be as straight forward as my usual ones: a workout, a recipe, or a tip of the week, but it is a little deeper and thought provoking.  

So take a minute and watch the slow jam!  Please, let me know your thoughts! How does education relate to fitness?  How does this video speak to you?  Regardless of your political affiliation, education is important for us all :)!

Protein PB2 RC Treats

Any of you who know me well, know that my love for baking rivals my love for the weight room.  However, we all know we can eat a little cleaner when it comes to desserts.  One of my dear friends and inspirations, Dr. Jean Guiterrez has helped me develop in both the weight room and the kitchen. Last fall we spent many Tuesdays, aka Tasty Tuesdays, coming up with new high protein recipes.  One of them Jean introduced me to was her tasty protein rice crispy treats.

Per requests of my amazing Facebook friends, I was asked to post the recipe for these delicious treats.  I did some tweaking to the recipe and created a new version.  The latest addition is my new obsession, PB2.  Powdered peanut butter, with 85% less fat than regular peanut butter!  Some one is a genius

I made two versions last night, one regular and the other vegan.  The main difference being the protein powder used (hemp vs. whey/casein blend).  To be honest, next time I make a vegan version I think vanilla soy will work better.  But hey, it was a try. 

Ingredients:

40 jet puffed marshmallows

8 tsp Earth Balance vegan buttery stick

8 tbsp PB2

~ 85.5 g (2.5 scoops) protein powder

6 cups brown rice crisps

PAM

1. In microwave safe bowl melt Earth Balance vegan buttery stick and marshmallows.  (approximately 3 minutes).

 

2. Stir in PB2 and protein powder

3. Add in brown rice crisps

4. Spray 13 x 9 baking dish with PAM

5. Place dish in refrigerator for treats to cool

6. Cut into squares and enjoy!

I did venture around Foggy Bottom to get feedback on the treats and from the reviews they were a hit! 

 Steve, Manager of Devon & Blakely, Elizabeth, an Exercise Science graduating senior from The George Washington University and Nannette & Beverly of my apartment complex all loved the treats!  Below is Dr. Loretta DiPietro and Patti LaPlaza enjoying the treats over coffee and brain storming.  Dr. Todd Miller, a true food critic, asked for seconds. Dean DeLoia of The George Washington School of Public Health and Health Services enjoyed her Protein PB2 RC Treat after her healthy salad. Alex Dickman and formed GW basketball player Ivy, made sure to get some too!
These treats are great for everyone: the student, the athlete, the professor, the business owner, and yes, the DEAN!  They are great for you too!

 

Let me know what you and the people in your community think!  Have a great weekend!

The Reality... 19 minutes?

Alright, I might be repeating myself but I have to get this out. One of my first posts I wrote I mentioned that there are 1,440 minutes in a day. And I challenged you to use 30 minutes for yourself, even better to use them for exercise. But the reality is Americans use 19 minutes for physical activity and exercise... if that. My frustration doesn't stem from 19 minutes, my frustration goes a lot deeper than this. It is the very people who make health recommendations that aren't making time for exercise. Now, don't get me wrong, I know there are health care practitioners out there that DO have balance and MAKE time for physical activity. But realistically, the majority don't.

It started a few weeks ago when I was asked by my adviser, Dr. Todd Miller, to speak to the third year medical students at The George Washington University on the importance of exercise and physical activity.  Oh the irony behind this!  Just three years ago, I was grudgingly filling out medical school applications with hopes of not going.  I would say to my dad, "I do not want to be a fat doctor!" So here it is three years later and I am lecturing to the doctors of tomorrow.

I did a little research of my own before presenting and found that as of 2010 the working American exercises an average of 19 minutes a day, see a more thorough break down by checking out the American Bureau of Labor.

Action shot ... :)

I then asked the students if they exercised on a regular basis, even if it was just 19 minutes, and approximately 10% of the 90 students I spoke with that afternoon raised their hands!  I was shocked, but not really I guess. But let's step back a minute. Here I was, presenting to the Third Year medical students at THE George Washington University, located in the heart of the nation's capital, a place where policy is created, and WE cannot even find 19 minutes a day?  Really?  Is this a joke?  Ashton Kutcher, where were you? I was waiting for him to yell Punked, but that never happened.

It's the sad reality of the world we live in today.  The people that are supposed to be leading us in "healthcare" are not leading by action.  So what do you do?  Do it yourself.  Supporting my beliefs, and inspiring my voice, is Dr. Loretta DiPietro, a pioneer for the field of physical activity in  Public Health. I will leave you with a clip from her TEDex talk that I attended this past week. Warning their is explicit content, but like Loretta says, if you can't swear, you don't belong in public health.

In closing, take the stairs and take a stand! Create your own health and be the change!  Every little bit counts.  And remember, you can't change what you did, but you can change what you do!

Total Body Workout Numero Uno

Even as trainer, group fitness instructor, and exercise scientist, I like being told what to do for a workout from time to time. I spend a good amount of my days writing exercise programs for clients, students, and classes. Sometimes the last thing I want to do is write a workout for myself. Recently, I have been inspired by my brother's rugby coach, Paul Holmes, for my workouts.  Paul is an amazing coach and rugby player from South Africa, who now lives in my hometown, Columbus, Ohio.  The distance doesn't keep me from getting in a good workout, Paul posts his sessions on YouTube and tweets me when they are up.

Today's workout is a modified version of 1823Sevenstrainer's Complete Body Workout.  The KV (Kelley Vargo) version consists of 8 exercises utilizing dumbbells.  Each exercise is done for 20 reps using a moderately-heavy to heavy weight. Continue through the exercises moving from one to the next taking a one to two minute rest after the completion of the 8 exercises.  Repeat the circuit for a total of three times and aim to do so in 30 minutes or less. 

Exercise #1: Bench Press

Exercise #2: Reverse Grip Bent Over Row

Exercise #3: Squat

Exercise #4: Up Right Row

Exercise #5: Deadlift

Exercise #6: Curls

Exercise #7: Shoulder Shrugs

Exercise #8: Split Squats (20 Each Leg)

This is a kick butt total body workout.  As much as I love to train split body parts, some weeks don't afford me the ability to do so.  A workout like this does the trick and then some! Go get it in and let me know what you think!  Oh wait I forgot the ninth exercise....

Ending the workout with a bang: Tebowing for the Buckeyes!

The OHIO STATE Tebow ;)!  Had to give a shout out to my Buckeyes tonight!  Good luck! And a special thank you to Jordan Morrison for being a great photographer :)!

A Little Inspiration...

Well hello!  I hope everyone has had an amazing weekend!  I apologize for the delay in this week's post.  I was working the DC Rock N Roll Marathon Expo this past week and finished up yesterday in Baltimore for Fox 45's Baltimore Healthy Expo.  It was probably one of my most memorable St. Patrick's Days.  Conventionally, the day is spent raising a glass of green beer, but yesterday I had the amazing opportunity to educate, inspire, and be inspired.

Baltimore's best is getting healthy!

Baltimore was a great city to spend the day in with so many people coming out to learn about how to be healthier.  I have been fortunate to work many expos, but most of them are geared towards competitors, body builders, runners, cyclists, etc.  And these are great experiences: a bunch of like-minded people in the same place.  But yesterday's expo was different.  Yes, there were fit fanatics like myself, but the majority of were normal American people taking the opportunity to learn more about how to be healthy.

The best part of the day was having the chance to talk to the kids and teach them about healthy snacks.  And event better was watching them smile as they were trying out their new "treats."  Parents were eager and excited to learn about ways to feed their kids better even on a budget. The questions about working out, eating healthy, and taking better care of themselves were an endless stream and it was so fulfilling to be able to answer and provide a little insight.

 

As I was working and talking to people I looked over to see this gorgeous, fit, older woman. We immediately started speaking about training and I learned I was speaking to Ernestine Shepherd, the world's oldest female competitive body builder  (look her up in the Guinness Book of World's Records). Ernestine is 77 years old and still living a fit and healthy life! Ernestine has kind and gentle personality, and her passion and love for fitness shined through her smile and voice.  Thank you Ernestine for the inspiration - I hope I can live up to your record and who knows maybe be next to you in the GBWR someday :).

Myself, Ernestine Shepherd, & Kayla

As you go about your week this week, take a minute to inspire and in turn be inspired. Go get after it! :).

Healthly Italian: Spaghetti Squash and Turkey Meat Sauce

I am Italian! Thus, I love to cook, I love to entertain, and I love my pasta! However, both time and health are of the essence for myself and I am sure they are for you too! I have always had an eye and a taste for "health-i-fying" recipes. And to my dad's credit, here is one of my favorite healthy Italian style dishes! This meal is a great one for guests and will leave them in awe once they realize it is not really spaghetti they are eating. Spaghetti squash and turkey meat sauce is simple, quick, and healthy. I threw it together last night with a friend and she was amazed at how easy it was to make and how delicious it tasted! I did my best to document my process last night, let me know if you have any questions when you give it a go!

Ingredients:

Spaghetti Squash

Spaghetti Squash (1-2 depending on size and number you are cooking for)

 - I picked up two small ones: serving 2-3

1 lb 99% fat free ground turkey

1 jar Trader Joe's Spaghetti Sauce

1 12 oz can diced tomatoes

12 oz of water

Pam

The Squash:

Cut and Cleaned out!

1. Preheat oven at 350 degrees

2. Cut the spaghetti squash in half vertically

3. Scoop out the guts and discard

4. Line a cookie sheet with aluminum foil

5. Place the squash hollow side down on the cookie sheet

6. Add and inch deep of water on the cookie sheet to keep squash moist

7. Place sheet in oven and cook for 30-40 minutes or until top of squash is soft

8. Once squash is done, remove and let cool a few minutes (they are hot!)

9. Using a fork, scrape the inside of the squash into a bowl to make "spaghetti"                 

 

    

The Meat and Sauce

**get started on the meat and sauce while the squash is in the oven**

1. Spray cooking pan with Pam

2. Cook turkey in pan until brown

3. Pour sauce into large pot on medium heat

4. Add in can diced tomatoes

5. Add in 12 oz of water

6. Add in cooked meat

7. Once sauce starts to boil, lower heat to a simmer and stir occasionally

 

Time to eat!  Dish out your spaghetti squash with meat sauce and enjoy! Serve it up with a healthy salad topped with balsamic vinegar and olive oil. If you have the chance to make it, let me know what you think!  Also, as a side note, I have made this before with ground venison and ground bison, both were amazing!

The finished dish! So delicious!

Simply, Fine Tune Your Instrument!

Thank you all so much for the positive feedback and follow up over the past few weeks! I love hearing from you!

I am on the plane now heading back to my hometown, Columbus, Ohio to work at The Arnold Sports Festival Expo for Larabar. I can remember going down to the event as anaspiring fitness competitor in high school. As the years went on, I looked forward to attending the expo, in hopes of working for a company one day. (If you have never been to the Arnold expo, it’s a one of a kind experience) Three years ago my hopes of working for a company came true, and I was offered a position with Larabar, a company I didn’t know much about. Originally, I was hoping to work for a flashy supplement company who had picture perfect promoters. But the more I have learned about the industry, I have realized it isn’t all it’s cracked up to be. The key to a great physique and health is real food and real work.

I now love the product I represent. The reality of it is, many supplement companies, diet pills, and fitness gadgets are mere marketing money-makers. Many supplements are filled with proprietary blends, unproven claims, and synthesized with chemicals. The company I work for is an all natural, no preservative added food bar. It’s the real deal.

Myself with the lovely Alicia Marie & Kayla at the Arnold 2010.

The point of my blog, is not to go eat Larabars, though I wouldn’t be opposed. Rather it’s realizing the power of simplicity.  The key to good health and wellness, is not a complicated matter. Eat real food and be active. 

Another analogy I often think of is one from strength coach, Peter Twist. Though I have adopted my own spin on the lesson. Take for example my short six-year stint as a child pianist. My mother “forced” me to play, though I hated practicing. Once a week I would go to my lesson, and somehow be able to play as though I had spent hours practicing.  My teacher always seem impressed, and after every lesson my mother would say, “Kel, imagine if you had practiced.”  Eventually, in the sixth grade, my wish to quit was granted. In hindsight, I wish I would have stuck with it. If I could play the piano well with only sixty minutes a week for six years, I can't imagine how well I'd have been able to play today.

So take this example of the piano. We might not all play a music instrument,  but we do have an instrument we can work to improve everyday. We have it 24 hours a day, 7 days a week, 52 weeks a year. It's our bodies.

My point is from the sketchy supplements, quick fixes, to junk food, and laziness, these are all ways we may neglect our personal instrument, ultimately hindering its ability to be played to the fullest. 

How will you tune your instrument today? Eat real and go play! 

Fine tuning my instrument :)!