And to celebrate, we dedicated the last few weeks to Womens Health.

We went to VanCity’s Womens Expo, tried burlesque classes, talked self esteem, tried Sugaring,  did fun photoshoots, did a giveaway, fundraised (see below: And A Word From Kells) and teamed up with Cadeaux Bakery and Sugaring Change.

Hope you enjoyed our First Ever Blog-a-versary as much as we did!

We are going to bring more delightful things your way in the next year.

Feel free to contact us for topic suggestions and places to review!

Email or

Message us on:

@NalsandKells

@NalsandKells

Nals and Kells

 

xo, Nals

        And a word from Kells       

So in September I decided to join the 30 min Hit Kick the Beep Out of Cancer.

As I mentioned before I have lost a couple of people to cancer and my bestie is a survivor.  So it wasn’t hard to say yes to fundraising.

Did I raise millions, no? But it really is about

Fighting together as a community.

Coming together.

Raising awareness together.

Thanks for joining me in the fight. Let’s do it again next year!

xo, Kells

It’s a power packed kickboxing and boxing routine for ladies only⁴. The circuit is designed to hone self-defense skills, improve core and increase strength.

                   Activity                  

There are 13 stations that last 2 minutes each.

You start off with a 2 minute jump rope warm up. Next stations are something like:

1. hook/jab,
2. sit ups on fitness ball,
3. round housing a punching bag,
4. semi sit ups with arms slightly throwing medicine ball¹ straight up,
5. kneeing an-imagined-assailant-turned-kicking-bag,
6. hook,
7. Bridge & squeeze on a fitness ball,
8. on a mat, turtlekicking & punching a heavy douchebag squarebob-a-thinger, ²
9. free-for-all kicking/punching the stink out of Bob, the flesh-coloured silicone bust on a pole, with the invisible Punch-Me sign.

There are 3 levels, starting at 1.

                  Procedure                

So you do a period of time (ie: 30 seconds) of regular-paced and regular-powered activity
then when the buzzer bings once, you either power up or go fast (ie: 15 seconds).  Repeat
Double bing means switch stations.

                  Atmosphere                

Loud pumped-up music, very small area (great for focus), personal trainer attention with quick corrections/ encouragements/verbal pushes.
I think I have auditory processing disorder so it was a bit of a challenge to keep all the instructions, directions, movements clear with the music and timer. I think I did okay³, and will obviously improve with more exposure.

                  So… ?               

I was totes prepared to join Miss Kells in her Kick the Flip out of Cancer in October. This would’ve entailed getting to the HIT daily.  I work out weekday mornings at 630.  So unfortunately, their hours didn’t work for me. From experience I know I will not go regularly at another time.

There are no drop-ins⁴. There are monthly pay options.  The fee decreases depending on if it’s month-to-month, for 12 or 24 months.

The trainers are fabulous – full of pep and sugar. But don’t let their smiles fool you.  They’ll push you, bootcamp style.

If you are interested, check them out: 30 Minute Hit!

Foots
1 Nals dislikes medicine balls. Maybe if it came with a spoonful of sugar…
2 Yes, this is indeed the technical term, as per Nals.
3 And by “okay”, I mean I didn’t quit and got a workout, even if I did most of the moves wrong.
4 Except Sunday was one of the fundraising days so it was drop in and a couple dudes came to participate.

When I was heavier, I felt bombarded with images of thin, smooth-skinned, tall ladies as ‘beautiful’. If it was North American media, then tanned vixens. And if Bollywood media, then fair-skinned maidens. No one looked like me: pear-shaped, bespectacled, with frizzy unkempt waves & darker skinned… unless it was an actor who played an evil Bollywood mom. Or, was the star of a self-named comedy show (see posts on Tips 1-4, 5-8, 9-10). And I wasn’t any of those adjectives either!

And these thin women were portrayed as The Ultimate Show Ponies, dripping with confidence, promise, fulfilling lifestyles, happiness and sex appeal. Today, I say “Bravo!” to advertising and entertainment sectors for the deep ingrainment. They worked hard to get that image across.  At the time, it didn’t occur to me that I didn’t know anyone else that looked like that, either. Move over Manson² and Heaven’s Gate, Media is the Ultimate brainwasher.

Keep in mind, my teen years were spent poring over glossy magazines with shiny images, talking on the phone with friends, and watching TV. We didn’t have internet or cell phones. My escape was TV and staying up late reading books¹. So growing up with rigid ideas of what the perfect 2-D body looks like makes a regular 3-D girl feel less-than.

In all honesty I thought once I lost weight³, I would be happier. Things would magically fall into place. Of course this is real-life, not a fairy tale.

Happiness is something you attain. It is not bestowed upon you.

I had to really think about what would make me happy. I love reading, photography, the theatre

and writing. I love all kinds of dance. I am happy when beautiful things surround me: people, clothes, art, wine, food. And I am happy after I have challenged myself.

I try to do things to push my personal boundaries like co-writing this blog. (Yes, I love writing but it’s not easy to put yourself out there.) I’ve taken loads of pictures, in public. Then put up these up for you all to see.

And last week, I started a burlesque class with Kells. Yes, burlesque. I love how bawdy, welcoming, tongue-in-cheek, flirty, raucous it is. And we had no idea about its fabulously clandestine history. 

This is an intro class, with a lovely range of ladies across sizes, ages, shapes and abilities. About one third took the class to push themselves, have fun and become more comfortable in their own skin.  Some of the same reasons as N&K!

I would say I’m a happier person, having pushed personal boundaries and embracing all aspects of myself. Am I positive and happy 100% of the time? Of course not. Real life has ups and downs. But if you want to lead a more fulfilling lifestyle…

you gotta wake the F up. Self-evaluate and make a plan of change.

Don’t just chug along with life. Grab it by the horns and point it in the right direction!

Footnotes
1 Thanks Judy Blume, Stephen King, Danielle Steele, Isaac Asimov for keeping me up too late
2 Charles, not Marilyn
3 According to a female family member, all I needed to do in my teen years, was lose weight, get rid of unsightly zits and get toss the glasses. (She was unsure of this last thing, as presumably, there were attractive librarians with glasses.) This aunt was a solid support to me. She never lied. But, she encouraged my strengths and didn’t let me forget them. And I adored her. (She was the next best thing to sliced bread!) So when she gave me this unsolicited bit of advice, which came out of the blue, I was heartbroken.

We’ve heard about fat shaming before – and most of us know about this first hand malheuresment– but never vulva shaming.
A good jumping off point is Wrenna Robertson’s blog post “Starting the conversation“. Vulva shaming is when 1 person chastises another female’s vulva for the way it looks. Typically the complaints are: tissue is too big, too flappy or just plain misshapen.

Let’s all take a moment to pause to really absorb this concept.

I can’t imagine saying to anyone, “Hey girl, you gotta do something about that snaggly-looking vulva.”

With the world we live in, can we not give each other a break? We’re now searching for fodder below the belt? How ludicrous to fault the look of something that’s not in our control.

Okay then how do you know what it’s supposed to look like?

Firstly, let’s get anatomical terms in order.
Vagina = the internal parts of female gentalia.
Vulva = umbrella term for external genitalia including both sets of labia & mons. Most of us have used the term vag or vagina when we were actually referring to the vulva.

The Vision of the V

Lo and behold, there is a wide variety colours, sizes and shapes of vulvas. There is no right and wrong.
Check out the variety at the informational website Australia’s Labia Library.¹
Since you are likely not in adult entertainment², comparing your A,B,Vs (or someone else’s) to that of a pornographic star’s is unfair. A lot of stars alter the way their bodies look: piercings, labiaplasty, skin bleaching, skin fillers, skin tighteners, etc. The playing field is not level. In fact, there’s nothing playful about this nonsense.

But really I think something is awry with my V

Just like other bodily tissue, vulvas can also get troubled or… start off troubled. If you feel or see something funny, feel or see a change or you’re just not sure, then get checked under the proverbial hood by a trusted gynecologist.

If you have been vulva (or ­body) shamed

please speak with a licensed health professional such as through the Canadian Psychology Association or American Psychology Association. And speak out against this inappropriate, unhelpful behaviour.

If you have engaged in vulva (body) shaming

then you need to get your issues sorted toute fg suite. The vulvas around you will look different from yours. You are probably not an expert³ on vulvar anatomy so please don’t embody one.

For more info on vulvar issues:
The V Book
National Vulvodynia Association
Society of Obstetricians and Gynecologists of Canada
American College of Obstetricians and Gynecologists
The National Women’s Health Information Center
International Vulval Society
Footnotes
¹Wow a Labia Library? Yes N&Kers, those Aussies go down under to get the real goods on the goods.
²If you are in the adult entertainment field, consider the emo impact of how your body looks to others. Consider about non-intrusive methods to enhance body parts. Or better yet, go au naturel.
³And if you are an expert, vulva shaming is neither considered good bedside manner nor is it helpful.

Defining Body Positivity

Doing a quick search, you can find various descriptions:
As per health marketing (for weight loss & gyms) BoPo is: we’ll help you³ get the body you want by training at our gym, eating our food or following our rules.

Translation: you are a work in progress.

Psychology says that Bopo is: Your knowledge that your worth is not based on your appearance. You do not feel oppressed or marginalized. You model this behaviour as well: not putting people down because of their appearance. (We’ve all heard trifling things like “After marriage, people let themselves go.” Or “They*² used to be so hot and now they’re so fat!”)

Translation: It’s not about changing the way you look. It’s about acceptance of the way you look at this moment, and modeling the behaviours.

zeitgeisty

As a term gains popularity, it morphs and grows. But these 2 translations are kind of opposite right?
So, what the what?

Let’s back up a bit more …

In the 90s, the Body Positive movement began as a therapeutic response to disordered eating, in the context of anorexia.
Their Mission:
“The Body Positive teaches people how to reconnect to their innate body wisdom so they can have more balanced, joyful self-care, and a relationship with their whole selves that is guided by love, forgiveness, and humor.”
We love that their inclusive Mission statement recognizes the person-centred nature of wellness. My wellness regime is not going to be the same as yours. But also my regime may change depending on changes in my condition.

N&k’s take on bopo

When we first encountered the term BoPo, we took it to mean that we all have different bodies and abilities. This variety is where the beauty of BoPo lies. What the human body and mind can do are amazing. We are resilient and have plasticity. Booyeah: Body Positivity á la N&K!

At this point, N&K’s idea of BoPo probably morphs into Health at Every Size (#HAES¹).

For the past decade, Kells & I have been working with folks who have severe challenges with addiction and as such, engage in risky behaviours. But we have seen time and time again that people can reach their own potential with motivation, empowerment and an adaptable game plan. There is positive mental and physical health at every state and stage of life.

So . . .

BoPo means acceptance & awareness.
Working out can be the next seamless step, if it is for the sake of becoming healthier. For example, doing weight training exercises to get stronger. Losing weight might be a byproduct but not the main driving force.
So yes, we think these 2 buzzterms are distinct but complementary and on a continuum.

What do you guys think?

Please comment below.

Footnotes
¹Yep there’s a hashtag for that. More info on: Health at Every Size.
²we need to come up with a gender-inclusive pronoun that depicts the singular person.
³Feels like we should have a pic of Abe Lincoln pointing here.

Here‘s how the series started, 90 pounds ago.  Read why I changed.  I tell you how I made my changes, using the ME method: Tips 1-4 (includes S.M.A.R.T.ening up your goals) & Tips 5-8.

Kells’s life situation was a bit  different. She is a lifelong athlete.  However, a back injury & years of schooling-and-sitting changed her body.  But, she used the Tips… and here’s how she uniquely applied Tips 1-4 & 5-8.

Let’s forge ahead with our last 2 Tips.

9) Plan  a    h   e  a d.

We all have busy lives with deadlines and schedules. But your body deserves better than junky ass food and a sedentary day.

Think about meal plans, groceries and your exercise regime a week in advance. That way when something unexpected slows you down, you are already prepared. Like a superhero. (But better cuz it’s real!)

Fuel your body.

• Take advantage of slow cookers and insta-pots;
• Make extra portions – to freeze or eat again the next day;
• Remember you can utilize frozen veggies and pre-cut fruit trays.  Or, can it! But don’t forget to rinse off the salty liquid;
• Have healthy snacks around like veg & fruit tray with homemade dips.  Pre-portion snacking bags of nuts and cheeses for your lunch bag or grab it when you’re running late.
• Make a versatile dish that you can change up.  For example: veggie chili can be eaten several ways: the usual way in a bowl with toppings, or use it to fill quesadillas or serve with meat/rice;^
• When making tonight’s meal, cut up extra veggies & onions for tomorrow’s meal. Or, freeze it with homemade herb/spice mixes for future slow cooker meals.
• How about re-purposing those Mason jars with salads or yogurt parfaits?*;
• Supermarkets often have healthy meal options like protein & veggie plates in their deli section.

Get (and then keep on)                    m o  v   i    n    g!

Yes absolutely do your dedicated workout.   But you can’t expect it to be as effective if you then just sit on your bum the rest of the day. Keep on moving!

• Attempt chin-ups with your buddies (see video above for the N&K rendition);
• Take the stairs instead of the elevator.  (Yes even if your destination is on the 10th floor.**);
• Sprint up or take the stairs 2 at a time or do lunges in-between floors;
• Park a few blocks away from your destination, so you are forced encouraged to walk a few extra blocks. (If taking the bus, get off a few stops early);
• Lunching with colleagues is a great team builder.  Instead of the usual restaurant fare, have a work picnic!  Walk together to a nearby park (or greenspace) & chow down on homemade lunches.  You could have fun themes like having green and Irish foods for St. Patricks Day;
• Take a romantic stroll after dinner;
• Plank it! while you watch TV (let your food digest a bit first and warm up beforehand);

The options are endless, folks.

10) Don’t forget about your GD self care.

Kells and I will be posting a lot more on this so BOLO.

Remember I said that this is not a diet.  Diets are typically short periods of radical diet changes to lose weight.  These are not good for your psyche, metabolism, habit reversals or empowerment.

This is a changing-your-outlook on life endeavor.  And folks, life is totes more than just food and exercise!

It is important to do some self care every single day.

This can be as simple as:

• Waking up early to enjoy your morning coffee in the peaceful silence of the sunrise;
• Doing a bit of gardening! Spring Equinox was a few days ago. Though weatherwise the PNW is a bit wonky, the plants are sprouting up right on schedule;
• Stopping to smell the roses or the fresh baked goods at your local bakery. (You can choose to just look and smell, and don’t have to necessarily eat it every time you walk by.);
• Treating yo-self and yo pups to an unexpected long weekday walk in the park;
• Paint, sketch, draw;
• Knit, crochet;
• Sing in the shower;
• Sleep in on a day off;
• Netflix (+/- the “and chill”);
• Go to the spa;
• Review that spa experience on your blog;
• Catch up with an old friend;
• Tinker with that old beater you’ve had sitting in the garage for years…

So today …

I feel pretty darn good. I have lost some weight and inches.  I have gained muscle, endurance & gumption.  I have found healthier ways to cope.  I have been pushing personal boundaries.  In fact, on March 17, I finished my first 5KM Run! I was 6 minutes faster than my practice runs (which must have been all that adrenalin).  I defo would not have considered doing that even 5 years ago. And we’re planning on doing another one in a month!

Kells and I are going to do a professional photoshoot tomorrow!  Even a year ago I would’ve said No way.

Sure, I still struggle with some stuff like eating too much junk during that monthly hormone change. Or if I’ve not prepared my meal plan a week ahead^^.

It’s been 15 years… and sometimes I get stuck on the thought that I should have lost all of the weight already.  But I know I’m moving forward and challenging myself in a lot of other ways.

I’m a sun-bunny.  I love warm bright days.  In the PNW, the weather may be mild but it’s damp which ≠ warm.  Some mornings I’d rather just stay snuggled in my down duvet. I don’t always feel like getting up at 5 am to exercise.

But at the end of the day I know I’ll feel less ache-y, more energized and closer to my goals if I just get my cantankerous arse out if bed.

And that’s it (for now) for the 90 Pounds and Counting series.  …. Stay tuned for how Kells broke down these Tips to suit her lifestyle.      And we still have reviews coming your way.

What did you think about my 90 Pound Tips?

Common sense?

Surprising?

Ludicrous?

Leave a Comment below!

Footloose footnotes

^ other versatile dishes: grill a whole buckload of chicken & veggie kebabs (protein can also be tofu or veggie ground round).  Use different marinades.  Or, keep the marinade simple but dress it differently at service with salad, in a wrap or other starch. Dressing=  tzatziki or raita style, cumin/oregano/lime, balsamic with fresh rosemary, Thai/Malaysian inspired coconut curry, Vietnamese bahn mi inspired sour-sweet-salty, French Provencal herbs with champagne vinegar or homemade Dijon.

* How to MJ salads: starting bottom up: salad dressing, hearty items (beans, peppers, fennel), leafy tenders then top with cheese/seeds/nuts.  Keep upright until you are ready to eat. Then shake it up & enjoy. Use a similar idea for MJ yogurt: plain yogurt, hearty fruit, tender fruit and top off with granola/nuts.

** In our previous job, Kells & I would see clients on the 7th & 8th floors in DTES SROs.  The stairs were old AF, rickety crickety, slanted, with short landings and usually covered in some UFOs (unidentified fluids or objects). And if that sounds treacherous, you don’t want to see the elevators.

^^IDK but it never ceases to amaze me that our pattern (including my spouse with a forever healthy BMI) is that when we don’t prep/plan our meals ahead of time, we scramble when our tums grumble. Which is usually for takeout ⇒ bigger portions, more salt and fat than home cooking. Plus it eats into your budget like a hungry hippo! Take a look at your own household’s patterns.  Meal planning is not hard. It is not a chore.  It is something that helps you to align with your life goals.

In case you are late to the game, 90 Pounds and Counting is where my life was about 15 years ago.  I was tired, unmotivated and coasting through life.

The follow-up post is available in Part Deux.  Here I discuss my loss of 90 pounds and the other gains I made in life.  Weight loss isn’t just a lower number on a scale.  Meaningful weight loss is about changing your outlook on life.

So we’re going to give you The Secrets straight up.  And for free.  But first, a word from our sponsors.

Just kidding… Truth be told:

• There’s no “secret”.

→→This is nothing new, and is mostly common sense.

• You are unique.

→→Celebrities will tout the virtues of V-steaming* or a crimson-foods only diet or whatever fad is hot on the market.

 That is them.

You is you.

• And no, we don’t have sponsors.  So without further adieu…

N&K’s Tips 1 to 10** for Healthy Weight Management

­

1) True motivation = YOU.

When I changed my motivation from

…i­mproving my looks 

Gotta: fit into those clothes

Gotta: be a certain size

Gotta: look a certain way

(translation: motivation was to fit in with everyone else)

⇒          ⇒       ⇒    ⇒ ⇒

choosing to live for myself

Must: improve my own physical & mental health

Must: improve the health of my future self

(translation: motivation was to make me better because I choose to do it, not because someone guilted me or told me to),

And I found that my behaviours shifted naturally.

This shift happened a few weeks after I was diagnosed with a serious and chronic condition.  (You can read about that in the first post of the series.)

2) Empower yourself through education & wise choices.

You’re a unique human being. But what makes you you?  Learn about yourself, your habits (bad and good), your family’s health history or your own diseases and disorders.

And, I’m not just talking food and exercise, folks. Surround yourself with like-minded supportive peeps.

Like attracts like. If you want to quit tobacco/caffeine/other drugs or want to train for a marathon or get into school… immerse yo’ fine self with people who are interested in doing the same. (Why do you think support groups are helpful!) If you only hang out with peeps who engage in the behaviours you want to change, how is that support adding value to your life?  We’re not saying replace your old friends by making new ones.  We’re saying… look up and see what other people are out there.

3) Aim for S.M.A.R.T. goals.

My overall goal was to lose 115 pounds. From my first post, you know I was intimidated by this number. Who the heck wouldn’t be!?!

So I broke this down into manageable realistic chunks. Click here to access my SMARTified goal template. In the doc, the gloomy gray goal is untenable.  I show you how I made the goals within arm’s reach (in blue).

4) Implement exercise. Keep it enjoyable & doable.

And try to have a workout buddy!

I started by dancing at home a couple times a week. And later on, when I joined a gym, my co-bootcamp babes kept me accountable when I missed a class.

I slowly worked up to what I do now, which is 6-7 days/week.

P r e v i o u s l y . . . On my workdays, I was on the elliptical, with weights in evening. Zumba on my days off.

N o w .  .  .  I’m training for the 5 km, I’m jogging 3-4x/week. (Mixture of treadmill and outdoors.)  On rest days, I’m swimming. Once weekly I’m at my dessert Zumba class.

That’s it for now, lovelies!

What do you think of our Helpful Tips thus far?

What are your thoughts on fad diets and celebrity toutings?

Please leave a comment below.

The footstuffies:

* yes there is a celebrity that’s advising ladies to steam their Vs.  We need to consciously uncouple from that shizen. You should only steam your food, blocked sinuses and your blackheads.

** We can’t put all 10 in one post. That’s ludicrous!  Why on earth would you be back if you’ve got all 10 tips in your pocket now? So we’ll feature Tips 5-10 over the next few weeks.