Life, It’s a Relatable Thing

Written By: Kaelyn Binder

As we look around at one another it is easy to make assumptions about the individuals we are seeing. No matter where we go, we are surrounded by people that may seem similar to us, yet far from what we view ourselves to be. Surface level assumptions that lead to biased opinions about people we don’t even know. From what they are wearing, to how they walk, or who someone is associating themselves with, we as humans create surface level opinions about the individuals we are surrounded by. However, have you ever considered how you may personally relate to those people who you are so ungraciously depicting? Have you ever attempted to view them past their surface level appearance or general demographics? Although it may be hard to realize at times, every person that walks this earth is more than just the skin they show or the clothes they wear on their backs. We are compiled with stress and worry, we have learned from beautiful mistakes, and we were all created from similar life experiences that in turn molded us into who we are today. Throughout the remainder of this blog post, I would like to ask each of you to dig a little deeper and consider whether or not you can personally relate to these ordinary circumstances and practices that we as humans experience each and every day. Go ahead and make yourselves comfortable, grab some coffee or a beer; because let me tell you something, those two surface level beverages are definitely something that I can relate to.

Stress, It’s a Relatable Thing

    Have you ever been in a public library or a coffee shop and seen an individual who appeared to be on the verge of a mental breakdown? Yeah, that’s called stress, and that is something that we can all relate to. Stress is a mental and physical emotion that every person around you has felt at some point in their lives. Take it from a true college student working two jobs and going to school full time for the past five years. Yes, I said it, FIVE. Not only do I stress about money, school work, and getting things done in a timely manner, I also personally stress about much more minor things that I know each and every one of you can relate to. Even the simplest things in life are easy to stress about. For example, have you ever stressed over waking up late and realizing you snoozed your alarm for the fourth or fifth time? All you can think to yourself “S@*#!  I did it again!” Yep, that is something I can definitely relate to. Or maybe you are stressed because the toast you just made for breakfast is overly burnt and is now inedible.  As a result you end up hangry, leaving the house irritable and agitated. What about when you are in a hurry in the mornings and can’t find the shoes you are wanting to wear even though you have seven other perfectly wearable pairs of shoes waiting to be worn in your closet? As crazy as all of that may seem, the majority of us have all stressed about and can relate to minor instances such as these. So, the next time you see someone who appears to be in distress at your local coffee shop down the road, realize that this stress may have been caused by an instance much more minor that it may appear. Instead of assuming the worst, consider creating a bit of random small talk to simply let the individual know that “Hey, I can relate”.

What is Life?

    Growing up into who I am today I was sent through a series of ‘phases’ that weren’t all that pretty. From my initial tomboy image that I rocked until highshcool to learning how to acquire more lady-like attributes, I still find myself in an awkward phase in life learning how to “adult”. However, aren’t we all struggling with the concept of what ‘adulting’ actually means? I mean, we are sent through a long and drawn out educational career where we are faced with so called core curriculum that is supposed to aid us in our future paths in life. But then again, how are we supposed to relate those core curriculum courses to what we all struggle with today?  I am now a college level student who is about to graduate in May, 2019 and am still struggling to find an understanding of how the Pythagorean Theorem or how learning a song to remember the capital of all fifty states relates to the everyday knowledge that we are all supposed to be familiar with. Individuals my age (stinkin’ millennials) can almost all relate that we don’t have any sort of understanding of how to properly file our tax returns, how to understand the basic car troubles that we all undergo, or how to appropriately treat any health issues we may be experiencing. Call me crazy, however WebMD is still my go-to medical symptom site, and I know my parents are tired of receiving phone calls from me worrying that I may be experiencing a potential stroke. Don’t lie, the majority of you can relate, we all tend to self-diagnose thanks to WebMD. The point that I am trying to make is that no matter what age you are, or where you find yourself at in life, we can all relate that learning how to ‘adult’ is a never ending phase.

(Relat)ionships and Friendships

One thing that I can personally appreciate is that the friendships and relationships I have been a part of are what helped me grow through each of those so called phases. It wasn’t until I graduated high school that I was able to fully understand just how important some of those connections that I made truly were. The people we associate ourselves with directly impact what we are going through at that point in time. They are a reflection of not only our tough times, but some of our most prosperous moments as well. Have you ever been apart of a friendship that you thought was fun and adventurous but turns out was damaging and toxic? I know I have, and it was an experience that I have both learned and grown from. What about being a part of a relationship or friendship where you were their emotional support blanket? Although it may be difficult at times, in these circumstances we must understand that we are someone who that specific individual personally felt they could relate to and confide in. Lastly, there are going to be certain people within your life where you feel an instant connection with them. They are the ones who share similar interests and odd habits, such as eating a pickle and peanut butter sandwich; not many people can relate to you on that, but the ones who can are the ones worth waiting for. What I am trying to get you to see is that we make connections to people in life based on what we are going through at that current time. It doesn’t matter if you were able to relate to someone on a deeper level or through the discussion of your sandwich, what truly matters is that at that exact moment, you found a level where you could both relate.

Technology, it’s how we relate.

As our world has become more advanced, technology has created a new avenue that allows us all to connect and relate to other people around the world. For individuals my age, as well as those who are younger than me, it is easy to get caught up in the technology that is quickly shaping our lives. Through the use of social media platforms we are able to connect with people who may have once seemed unimaginable. Whether it be famous actors or athletes, health and fitness enthusiasts, or the numerous array of influencers that fill our social media feed, there is always someone who we are living vicariously through each and every day. We are now given the accessibility to make connections through Instagram or Facebook, Snapchat or Twitter, or perhaps through other blog posts with individuals and groups who we never thought we could connect with before. At times we may get caught up in our overly obsessive scrolling, I too am guilty of that, however we are generally viewing our social media as a way to visually connect and relate to different people. It is crazy to me that through the use of technology and social media we all have a particular individual or group who we have never met, yet we feel we can relate to.

I relate to you, and you relate to me.

    I feel like it is safe to say that there are numerous other ways that I could discuss with you about how we all relate to one another. Whether it be surface level relatability, or deeper internal relations there is always something you can relate about with the person sitting next to you.  If you like Macaroni & Cheese, we can relate. If you wear mixed-matched socks, we can relate. If your family isn’t perfect, we can relate. If you are secretly upset with your body image, trust me we can relate. The list goes on. As this blog post comes to a close and I am writing to you, I keep thinking to myself how and or why I chose to write about relatability. What I have decided, is that not only am I an individual who has told myself numerous times that only I would understand, but I am also an individual who appreciates being the person that others turn to when they feel they are alone. What I would like you all to remember, is that we all are connected to one another in some shape or form. Simply breath, stay calm, and always remember that everyone around you can relate.

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The Lineman’s Guide to Cutting Weight: Fitness After Football

by Myles McKee-Osibodu

If you’ve played football at any level, you understand the expectations and pressure put on athletes to be able to gain or drop weight quickly. While these pressures can be felt at every position, there’s no position groups that feel these demands more intensely than the offensive and defensive line, where size matters almost as much as talent. I’ve spent the last few years of my life as an NCAA Division I student-athlete, but it wasn’t until football was over that I was finally able to achieve my fitness goals.

First Things First

So I don’t think it’s a secret that a lot of football players (especially the dudes in the trenches) are just wired a little differently than your Average Joe. You’ve gotta be a little bit insane to voluntarily sign up to commit 40 to 50 hours a week (not including school or work) to a jam packed schedule of workouts, 4:45AM wake-up calls, film sessions, training room work, practices, meetings, yada yada yada, all for the reward of bashing your head into another 300 lb grown-ass man over and over again… but for whatever crazy reason, we did that… And that madness instilled a mindset in us that is different than most. A mindset that allows you to face any challenge and attack it without hesitation. The mindset that allowed you to achieve your goals in football is the same mindset that its going to take to achieve your goals after football. Commitment, self-disciple, and a whole lotta that WORK. Easy as that. And just like in football, you’ve gotta have a game plan.

Game Plan

Through hard work and dedication, I’ve been fortunate enough to drop 70+ lbs (in under 7 months) twice in the last 4 years and the things I can point to that contributed the most to my journey were:

  • Intermittent fasting
  • Working out with purpose
  • Keeping your eyes on the prize

Intermittent Fasting

You’re a former lineman. You love to eat. I get it. But believe me when I tell you that even though it sounds pretty intimidating, intermittent fasting is going to be your best friend in this whole process. In fact, if you do it right, you can still eat a lot of your favorite not-so-healthy foods somewhat regularly.

Contrary to popular belief, the entire idea behind intermittent fasting is NOT to starve yourself. With intermittent fasting, you’re still supposed to take in the same amount of calories you would normally, but instead of taking in those calories through the traditional breakfast, lunch and dinner, you instead give yourself a 4-8 hour window (depending on what you can handle) each day where you scarf down an entire day’s worth of calories. After a few weeks, your body will eventually get used to your new eating pattern and you’ll start to not even get hungry outside of the window that you’ve set for yourself. Not only does intermittent fasting offer weight-loss benefits, but there are also cognitive and cell restoration benefits that come along with fasting regimens as your body enters into a state of ketosis.

As great as the benefits of intermittent fasting can be, it is definitely something that you shouldn’t jump into without doing your research first and making sure it’s the right weight loss method for you. Below are a few links to videos and podcasts to help you begin your research and better understand exactly how intermittent fasting works.

Working Out with Purpose

So obviously, throughout this process, your workout regimen is going to need to be pretty gnarly if you want to see real results fast. It’s crucial that you’re able to hold yourself accountable to not only get in the gym everyday, but also to work your ass off while you’re there! You don’t have your coaches to yell at you anymore, no more teammates to hype you up when you’re not feeling it, no real consequences for skipping a workout. IT’S 100% ON YOU NOW!

So now that you’re in the gym, you’ve gotta figure out how to transition from the year-round swoll-sesh that is lineman workouts into a workout that’ll get you slim and trim. I get asked all the time what my workout routine is and the answer varies but the one thing that is always a constant is CARDIO! I know… as a big guy, cardio is your worst nightmare and rightfully so! Even when you drop the weight, cardio still sucks but like I said before, you’ve gotta embrace the challenge! If it was easy to drop 85 lbs, everybody would do it!

While I 100% encourage you to attack the gym, it’s important to make sure you’re smart about your cardio and that you don’t try to do too much too fast! You can definitely put yourself in some sketchy situations if you’re going all out too early in the process. Nobody wants to be the guy that passes out at the gym because he was hitting the elliptical too hard so make sure you know your limitations, but cardio definitely needs to be the focal point of your workouts. Everything else is supplementary. You’ve been big as hell your whole damn life, you don’t need to lift anymore! Go ahead and hop on that treadmill big fella!

#NipSlip

As many big guys do, I’ve always had some pretty serious knee issues and I know jogging isn’t too easy on the ol’ joints, especially when you’re pushing 300 pounds. I’ve found that the stationary bike is a great alternative to the treadmill and a much more comfortable place to knock-out a HIIT (High Intensity Interval Training) session. I bike at least one hour (22-25 miles) on the stationary bike 5 to 6 times a week, alternating between 30-second and 90-second working sets with 30-second resting sets in between. It’s the worst thing in the world for the first few weeks but it’s a freakin’ game changer once you start getting comfortable with higher-intensity cardio! Find some good thermogenic pre-workout, search for a good playlist, and get crackin’ on that thing!

Example of how to do a HIIT workout on a stationary bike: https://www.youtube.com/watch?v=Rh8VswzWDow

Shoutout Brio Fitness ????????????

The first month or so of  daily cardio is gonna be killer on your lungs and your legs. Your heart is going to be beating through your chest. You’ll probably be the sweatiest guy in the gym and I promise it won’t be a pretty sight. But as you gradually start to shred more and more, you’re gonna realize how worth it it was and be stoked that you did it!

Keep Your Eyes on the Prize

Just like chasing any other goal in life, its super important to be able to see the big picture and remember what you’re working towards. The biggest challenge you’ll face in this whole process will be the mental battle you’re going to be fighting with yourself to keep pushing your limits. It’s key that you don’t let yourself get discouraged or lose sight of your goals if you aren’t seeing the results that you want right away! Keeping the right mentality can make ALL THE DIFFERENCE!

You’re not gonna lose 10 lbs in a week and you might not even lose 5 lbs in a week, but you’ve always got to remember to keep a level head, put your head down, and keep on grinding! You’ll only get out what you put into your workouts and dieting, so if you give a shitty effort, you’re bound to get shitty results. At the end of the day, nobody else can want it for you. If you want it bad enough, you’ll make it happen! No excuses.

I hope this helps you in your journey! Good luck, be smart, and get after it!

I Can’t Believe It’s Not Meat

Caroline Armstrong

I became a vegetarian almost 7 years ago after an unfortunate night involving too much red meat. After the worst stomach ache I have ever had, I vowed that I was going to stop eating meat all together. And that’s exactly what I did. It has been a struggle to find meals that still resemble the taste of meat. Here are some of my favorite recipes that even my meat eating friends love.

1. Cauliflower Buffalo Wings

https://www.hotforfoodblog.com/recipes/2014/02/11/cauliflower-buffalo-wings/

These buffalo wings made from battered cauliflower are the #1 requested meal from my friends. They are great for parties or barbecues and have an added bonus of being super easy to make! The recipe also includes a vegan ranch sauce for dipping.

2. Chick’n Noodle Soup

Vegetable Chik'n Noodle Soup
https://www.morningstarfarms.com/recipes/vegetable-chik-n-noodle-soup-recipe.html

There are definitely some “fake meat” products I would advise you to avoid, but luckily the chick’n from Morning Star Farms are not one of them. It is currently 4 degrees Fahrenheit where I live and sometimes I just crave a hot bowl of chicken noodle soup. These chick’n strips are a great addition to soups and salads.

3. Spaghetti Squash

Learn how to make Roasted Spagehtti Squash the easy way! This method works PERFECTLY every-single-time.
https://bakerbynature.com/roast-spaghetti-squash/

Spaghetti Squash is a great alternative for pasta and they are super cheap. Add your favorite sauce or some olive oil, salt, and pepper and enjoy!

4. Loaded Nachos

Loaded Nachos
https://www.morningstarfarms.com/recipes/loaded-nachos-recipe.html

Nachos are a quick and easy snack, and these ground beef crumbles from Morning Star Farms are a great addition. My boyfriend didn’t even realize they weren’t real beef at first!

5. Sesame Cauliflower

Sweet, sticky, addictive sesame cauliflower, a healthy & delicious meatless recipe
https://chocolatecoveredkatie.com/2017/01/09/sticky-sesame-cauliflower/

This sesame cauliflower looks like it could be sesame chicken when you first see it. Add some rice and vegetables on the side for a delicious meal.

Glacier National Park: Visiting in Fall

Written by: Ellie Hanousek

Just 3 hours away from Missoula, Montana sits one of the most pristine and beautiful national parks in the west: Glacier National Park. Planning a weekend trip to GNP in the fall season can be a challenge with the park’s fast-changing mountain weather and wildfire conditions.

Although these can be tricky problems to work around, a visit to GNP during these unpopular times provides an experience unlike any other with minimal traffic, trails to yourself, access to abundant wildlife, and beautiful fall colors. Next time you are planning a trip to Glacier, consider a September or early October visit – you will not be disappointed! If you happen to find yourself in GNP during fall season, here are a few of the must-visit destinations:

Morning Coffee @ Many Glacier Lodge

Kick off the early morning after a night of camping at Many Glacier Lake Lodge. Grab a coffee at the lakeside coffeeshop run by world travelers and sit beside a roaring fire overlooking the lake.

Grinnell Glacier Hike

One of the most rewarding hikes on the east side of the park is Grinnell Glacier. This 7.5 mile out-and-back hike stretches along side bright blue glacial lakes and rocky cliffsides marked burnt orange mountain ash trees and alpine meadows. The trail climbs to a perched valley where you will find Upper Grinnell Lake, where the smallest remaining glacier sits in the park: Gem Glacier. The backdrop of Upper Grinnell Lake is called ‘the Garden Wall’ and is part of the continental divide.

Iceberg Lake

Located in prime bear habitat, it is common to see grizzly bears on the distant hillsides of this 10-mile hike. This moderately difficult hike to the lake includes small crossings over footbridges through alpine meadows. A family of moose inhabit the area surrounding IceBurg Lake and can be seen resting in the shade. If you are brave enough, go for a swim in the glacial waters!

Drive the Going-To-The-Sun Road @ Sunset

During peak season, The Going-To-The-Sun road leading to Logan Pass on both the West and East sides of the park is often the most crowded and trafficked road in the park. However, during fall evenings, the road is completely empty – meaning you can pull over, take photos, and view wildlife on your own time! Bring your binoculars to spot birds of prey, big horn sheep, mountain goats, and bear along the way.

Huckleberry Milkshakes @ Two Sisters Café

Treat yourself after a long weekend of hiking and sightseeing with a Montana famous huckleberry milkshake from Two Sisters Café in Babb, MT. This quirky and colorful restaurant makes a perfect pit stop on the way out of the park!

Winter Bulk Plan

One of the toughest things to accomplish in the fitness world is a successful bulk. A main reason it can be so challenging is that everyone is different so there isn’t really a set-in-stone proper way to bulk. Now I am not one to say that I am in any way “bulky” but after changing my diet and implementing a similar lifting plan, the numbers on the scale and the weights in the gym went up. I have also never done the whole bulk-then-cut plan, rather a constant “lean bulk” (in Bradley Martyn’s words). Lastly, perhaps the most important thing about gaining muscle is a clean and healthy diet. It is certainly more expensive and time consuming but seeing results in the gym and feeling healthier on a daily basis is well worth the money. With that being said, provided along with a 5-day workout plan is a very basic nutrition plan.

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There is a lot of freedom with this workout plan as well. There really is no particular order in which the exercises should happen and will totally depend upon the user. “Core” days are totally up to the user as well. 10 – 15 minutes is all that’s really needed in addition to the exercises. As far as the macros for the nutrition plan are concerned, the most important thing is to consume your body weights’ equivalent of protein plus an extra 10-20%. So 1 lb. of body weight = 1 gram of protein. Don’t be worried about carbs and fat as much just as long your intake isn’t a ridiculous amount. Carbs are needed for protein synthesis so it’s okay to eat carbs.

Finally, if there is any confusion about exercises, the internet is one of the best resources to use in order to find “how-to’s” about workouts. I truly hope this plan works. At the least, I hope it provides inspiration or a spark for any who are stuck  in their current fitness plans. Besides, a change is necessary every once in a while.