Thursday, October 23, 2014

Hiking the Grand Canyon

As most of you know already, I hiked the Grand Canyon from North to South rim on Saturday October 21st with my mom. My brother Aaron was supposed to go with us, but with his recent offer to play with a California based percussion group he wasn’t able to make it. I want to spend this post talking about my experience during this hike, as it was an experience I’m likely to never forget and to give an insight about what it was like.


Preparation:
I wasn’t able to train in advance as much as I would have like to before taking on such a big hike. But between my internship, work, school and getting ready for my photography show, by the time Sunday rolled around for our training sessions I was pooped. We got up around 4am every Sunday and battled different mountains around the valley but my mom’s favorite was Piestewa Peak. Every time after battling the cruel switchbacks my step dad liked to remind me, “just do that 4 times and you’ve hiked the Grand Canyon.” Great.

Day before:
We left the valley around 9 with the car packed and our fears high. I didn’t get much sleep that week leading up to it due to getting our photo show ready to install for when I got back. I tried sleeping on the way there but I got sucked into a good book and ended up finishing it 3 hours into the drive. When I was finally able to shut my eyes I was quickly woken up by mom shrieking, “Ashley! Do you want to stop here?!” I opened my eyes and was greeted by great boulders hanging on to the edge of their small supports. “YES!” I screamed back, which led my step dad Randy pulling over dramatically to the right. I ripped open my new box of film and loaded the first roll into my Yashica with my little point and shoot in my other hand. We spent about 10 minutes shooting cliché tourist pictures of us holding up the big boulders as if they were seconds away from falling and crushing us. My mom had to urge me back into the car, afraid we wouldn’t make it to our hotel before it got dark.



Our hotel was about an hour away from the north Kaibab trailhead, which is where we would be starting our hike the next day. We made the hour trek to the trailhead with the sole purpose of staking it out in advance to see what we were in for. My mom ended up talking with a few of the hikers who were climbing their way out. One guy was dramatically stretching his hamstrings and bragged about how that was his sixth time hiking the Grand Canyon and he was just waiting for his other group members to finish. We left a few minutes later. We made it to our hotel and by this time I was extremely tired and hangry (hungry and angry). There was only ONE restaurant within a 20 mile radius, which to a city girl such as myself, was just straight blasphemy. I had plans of stuffing my face with pasta and bread but their only options of entrees were meat, meat and more meat. I went with the cheeseburger that rated at a 3 out of 10 at best. We ate at the “hotel room”, which impersonated more like a closet with a toilet than a hotel room.

My mom had me prepare my clothes and pack for the next day. I went with nike pro spandex, hiking pants, a pair of toe socks (prevents blisters), wool socks, sports bra, v-neck shirt, jacket and a wind breaker. My mom showed me the food we were taking and I instantly had a panic attack. It could be because I’m used to having 3 solid meals a day but I had a hard time believing that gummy bears, crackers, granola bars and beef jerky would get us through a grueling 24 mile hike. My mom had to calm me down and explain that we had to pack light and compact and that the food would be sufficient.

I showered. Took a Benadryl and passed out.

Day of death:
We woke up around 3am, even though I was already half awake. I didn’t get much sleep with the anticipation of a 13 year old facing their first day of high school, hanging over my head. I got dressed in all my layers, had a quick snack to calm down my butterflies, and headed out the cabin doors. I was an hour drive from the cabin to the trail head and I had every intention of sleeping on the way there. With a flash of a deer running across the road and a quick swerve of the car made it apparent it wasn’t going to happen.

We arrived at the North trailhead and opened up our doors to a greeting of cold winds. I quickly laced up my boots and added more layers. We walked down to the trailhead, which wasn’t too far from the parking lot and were side to side other people getting ready to head down the mountain. Randy took a few pictures and then we disappeared down the trail. Within half a mile I was sweating through my three layers and was no longer clinging on my sleeves with cold. The sun started to come up and with it we could finally see the faces of the people we were trailing behind in the dark. We stopped at a quick rest stop and peeled off almost all our layers, but left on one jacket each.

3 miles down

The first 5 miles were the best trail views I have ever seen. Just the idea of walking on the very side of a mountain with the sun beaming off the red rock is a moment you don’t want your camera to miss. The first 5 miles also took the longest because of this very reason. I warned my mom ahead of time that I was bringing two cameras and a lot of film and would be stopping frequently. I did just that. I was so captivated by everything around me that I barely went a few steps without stopping to take a picture. My mom had to remind me to slow down on the picture taking or I wouldn’t have any rolls left for the rest of the trip.

Look at that view!

We crossed a lot of bridges


Just look at that


We stopped at the 5.5-mile rest house that had a bathroom, benches and a waterspout to refill our water bladders. I remember asking my mom, “how far have we gone?” thinking that it had to have been at least 7 miles. My mouthed dropped when she told me 5.5, which followed with a, “you have to be kidding me.”





We continued on our way, still frequently stopping every now and then to take pictures, pack away exposed film, and then reload a new roll. We stopped in some camp grounds around mile 7 to again stop by the restroom and refill our water bladders. One thing to remember on hikes is to always refill your water when it’s presented to you, even if your bladder isn’t that empty. Being low on water on demanding hikes as such is just something you don’t want to come across.


Again, we continued on our way. Around mile 9 or so our trail ended up next to a creek filled with little rocks to big boulders that towered next to the tall mountains. At this point the frequency of hikers started to drizzle out unlike the first few miles where you were seeing them in floods. It was calming walking along the pebbled creek without having to stop for a hiker to pass by. We kept a good pace for about 2 miles before we had to pull over to rest. We asked hikers that passed by us how much longer until we got to Phantom Ranch and they would say things like “it’s not too far ahead, maybe a few miles.” Which obviously didn't help our motivation much.



My feet hurt :(




We rested, ate, stretch out our feet for about 10 minutes and then went on our way again. We set a pace, with me at the front, and kept that pace unless we stopped for more pictures. My feet were hurting, my legs ached and I had the vision of resting at Phantom Ranch in my mind. I kept our pace for the last mile or so until we reached the ranch. We walked through cabins, cabins, and more cabins until we reached the so-called “rest stop”, which included a bathroom and a waterspout. When you hear the words Phantom Ranch it’s easy to picture a fantastical ranch with history and a large stream resting right up against it. But in reality, it mimicked a Circle K gas station you would stop at on your way home from California.


I plopped down on the dirt in one of the corners of a cabin near by the restrooms. Took off my boots and socks immediately. I looked over my toes and thankfully didn’t have any blisters or raw spots. The worst pain was on the tops of my feet. The muscles that run through my feet screamed at me in agony. We rested for about 20 minutes and then made the decision to hike a little bit further down to see if we could find a creek to soak our feet in.




We walked down maybe a quarter of a mile and stumbled upon a small creek next to a tent campground. We took off our boots again and plummeted our sore feet into the freezing cold water. My feet became to feel better as I moved and stretched my feet among the rocks. As we were resting an older man from the campgrounds walked up to us and asked, “you guys making your feet numb?” In which we replied with something about our feet being sore. With a laugh he said “well I’m going to make my whole body numb!” He took off his shoes, took a couple steps in and sat right in the middle of the creek and let the water rush over his face and body. I can’t imagine how cold that must have been.


Underwater camera fun!

After our feet felt better, we reapplied Vaseline to our toes to prevent blisters, slipped on new toes socks and then pulled a new pair of wool socks over the top. Laced up our boots and headed out of Phantom Ranch.

When we trailed out of the ranch we started to see a whole new environment unravel before us. We went from red rock mountains, granite rocks, to now flat plains of desert trails and cactus. This stretch of the hike wasn’t as captivating compared to the North run we had just witnessed. It was the same old stuff I’m use to seeing hiking trails in the Valley. This part was also a huge blur as I mustered up most of my energy to start the trek out of the canyon. It was getting hot as we were reaching the late afternoon and there were long moments of hiking in the sun, rather than the shade like the first half of the hike.

Around 4 we made it to the suspension bridge that crosses the great Colorado River. This was the part I was looking forward to the most because when researching this hike prior I saw people crossing this bridge and it made me somewhat excited for the hike we were about to face. 



It was defintly an experience walking across that bridge. First of all, it’s really narrow. I had to scoot completely to the side to let other hikers pass by. Second, you can see through the thing. Just look down and you’ll see the Colorado River rushing under your feet. Oh yeah, it also moves and shifts with hikers walking across it and wind passing through it. I stopped in the middle to take pictures of my feet suspended over the river but started to get nauseous. I don’t have a fear of heights but being able to see everything below your feet is something else.






We crossed over the bridge unharmed and kept trekking up Bright Angel Trail. Remember what I said about the environment shifting from one to another? We went from rock and desert before crossing the bridge and now we were hiking through sand. Yep, sand. Same texture and look to it as the beach sand in California. It’s just as hard to walk through too. After we hiked through a half a mile of sand, I started to feel light headed and dizzy. We had stop and sit down to rest. My mom said I wasn’t drinking enough water and I needed to get something salty in my system. About a liter of water and a few crackers later, we started up again.



We crossed a few streams and hiked through a few paths before we made it to the beginning of the switchbacks. If you don’t know what a switch back is, just pictures a zigzag design but going straight up a mountain. They are deadly. It’s pure incline up without any forgiveness. These switchbacks weren’t too bad and it helped that it was “golden hour”. The sun was beginning to set and it bounced off the red rocks, which made everything glowed around us. My mom warned me that I better finish off my rolls of film before it got too dark, and that we needed to start booking it before it got dark.

What switchbacks look like

Ah, switchbacks!!


We crossed over this waterfall about halfway up the switchbacks and had about 2 miles or so until we were in Indian Gardens. At one point we stopped in the middle of the trail to catch our breath and replenish our electrolytes. As we were resting an older man with a distinctive Australian accent crossed our paths and asked us if we had any extra electrolytes we could give him. My mom struck up a conversation with him and he told us how he was doing an R3, which is rim, to rim then back to the rim to finish it off. He had started at the South Rim, hiked to the North Rim and then was now completing his hike back to the South Rim. Crazy man. But then again he wasn’t the only person we met that was also doing an R3. We met a woman within the first few miles of the hike that was by herself, but then met her again by Indian Gardens and told us she was also completing an R3. Which naturally made us feel pathetic because they were doing twice the amount that we were doing, yet were completing it before us. I got discouraged at first knowing this, but had to think that these people train for this type of hike and don’t stop every 5 seconds to take a picture.



The man went on his way and we started up again. The environment changed as soon as we turned the corner. Huge trees that stretched through the sky and hung over our heads surrounded us. We had a stream flowing downhill on our right side and cool wind blowing against us.

Switchbacks

 Crossing a creek

 Hiking up the switchbacks

Almost to Indian Gardens


It got dark fast. Not a gradual dark where you can remember the sun peaking behind the mountain and then slowly disappearing completely. It turned black as fast as I blink my eyes. We made it to Indian Gardens just as the blackness of the night greeted us. I didn’t have any water and felt the dryness in my mouth. I filled up my bladder and chugged down about a liter worth of water. We rested for about 15 minutes before collecting our thoughts and regaining our hope.




The last 5 miles were the hardest 5 miles of my life.

Let me change that. The last 3 miles were the hardest 3 miles of my life.

Sign says, Warning DO NOT attempt to hike from Rim to Rim all in one day

It was pitch black with the stars as our only glimmer of hope. But I’m glad for the darkness. While it was frightening, it kept me blind from how much farther we still had left. My feet hurt. My legs hurt. My right knee started to go out. My hips ached. I was thirsty all the time. My stomach grumbled.

We reached the 1.5 rest house. While we only had a mile and half left, the shadow of the mountain hung over our heads, wrapping us up like a blanket. How in the world would we get from this point, to all the way up there? It seemed completely impossible. The last 1.5 miles took us an hour. I could walk a 1.5 in 20 minutes easily if it weren’t for my body slowly failing on me. My mind was sharp, determined to make it out. But my body was literally telling me to stop. You can’t do this. You’re not going to make it. Every step there was pain shooting up into the rest of my body. My right knee popped every time I had to bend it to climb over a big step. I clung to the side of the mountain, not wanting to take a misstep. I had to get after my mom a few times for hiking too close to the side. Step, after step, after step. We have to be close, we just have to be, at least that’s what I kept telling myself. It’s funny how your mind plays tricks on you when are clinging to an ounce of hope. One second I heard myself saying, “You can do it, you’re almost there,” from “It’s impossible, there is no way.” Just keep going…


Switch back to the right, switch to the left, switch to the right. Half a mile left. Quarter of a mile left. I heard someone yell in the distance. “Is that Randy?” I heard it again! We ARE close. I can feel it. Keep going, push through the pain, and don’t stop. I could see the light of the poles at the entrance of the South trailhead just up ahead. With the finish line just up ahead, my mom had to stop to take a breath. We inhaled and exhaled. A few more steps. Almost there.

I can’t even try to express the emotions that flooded over me when we took those last few steps out of the mountain. Relieved. Grateful. Thrilled. Followed by me saying, “never, ever, again.”

Randy took a few snapshots of us in front to the South Trailhead sign. We hobbled over to the restrooms where I finally got to sit down on a bench rather than a rock like I was accustomed to that day. The cold winds greeted me and I started to shiver. My mom came out of the restroom and we slowly walked over to the car, which seemed like a mile away. We threw our stuff in. I sat down. “We did it, “ I breathed.

 We made it!

Can you tell we just hiked 24 miles?






Tuesday, June 10, 2014

#TransformationTuesday


Exactly a year ago I took a picture of me wearing a bikini in front of this big square mirror at my mom’s house and I remember thinking to myself at the time “I wonder what I’ll look like in a year.” I also remember feeling disappointed in how I looked when I studied the picture of myself that reflected back at me. Disappointed. The picture was quickly stuffed away in my phone but the thoughts that I carried afterwards weren’t forgotten so easily.

But this wasn’t just any square mirror that I would nonchalant take a selfie in.  It was the mirror that hung to the left of the spiral staircase I grew accustomed to glancing at whenever I walked downstairs from my room and into the kitchen. It was a ritual I took part from the time I was a young 14-year-old teenager to a 21-year-old young adult right before I moved out on my own.  But even when I came to my parents to visit, I still found myself stealing looks from the mirror as a descended down the staircase. Those stolen moments that I relied on so heavily to secure my self-confidence have stopped with the recent renovation of the downstairs living area. The mirror isn’t there anymore but like habit I can still find myself looking to the left to find my appearance staring back at me.

I’ve been thinking about that photo a lot the past few months and I want to reflect on the past year and talk about not only my outer transformation but how I’ve evolved on the inside. I started this journey in January of last year…you know the whole new year, new me thing? This time it actually stuck and I haven’t looked back since.  The past year and a half has been nothing but crazy between diving myself into school, moving out on my own, getting more serious about my career and on top of that finding out who I am. 


When I think about my intentions of wanting to get healthy and lose weight it was for all the wrong reasons. While I was honest quietly with myself that I really just wanted to look good in a tiny bikini rather than be healthy, I didn’t tell everyone else the truth. I want to be healthy, I said. When I really knew having abs and small legs was my real motivation. For a solid 6 months I was so fixated on losing weight that I wouldn’t budge from my self prescribed diet and exercise regime. Nick once offered me to take a bite of this Hawaiian bread roll that his best friend’s grandmother made but I said no. He told me to just try it, but to me at that time, that was an extra 20 calories that would suddenly appear on my tummy. I got mad at him for asking me. Don’t you see that I’m trying to be healthy? When I look back at that moment I can’t help but be embarrassed! How rude was I?? My sweet boyfriend was offering me to try something and all I could think about was how it was going to affect my appearance. Ridiculous. I would do an hour of cardio and then do an “ab check” in the mirror right after. Like suddenly the fat would just disappear from my body in an instant. And again I would feel disappointed in myself. Failure! You shouldn’t have eaten that. You should have done more cardio. You’ll be better tomorrow. While I was trying to approve my appearance I was reeking havoc on the inside. On my mentality. My sanity. That’s one thing they don’t tell you when you try to improve your apperance. That you’ll spend the next however long picking up pieces you leave behind. How did I become this person? This nasty person that cared more about what I ate that day than asking my boyfriend how his day of work went? I lost myself.

It all changed when I went to Vegas over the summer with a group of friends. A weekend away from responsibility, diets and hours of cardio. It’s vacation I can eat whatever I want, I said. And I did that. Lots of it. I remember feeling so full that I felt sick. Binged until I couldn’t walk anymore. But it’s vacation. When I came back it was hard to get back into the groove of things. I would eat extremely healthy Monday-Thursday and then when the weekend came around I would binge until I hated myself. By Monday I was telling myself that it’s a new week and I can try again. But it was a vicious cycle that couldn’t be stopped.

When August rolled around so did the start of a new semester at school and a second chance. I had been following quite a few fitness Instagrams at that point and noticed a lot of girls lifting and talking about the benefits of incorporating weights. I was fearful of the idea of stepping into the weight room with the guys but I wanted to give it a shot. I told myself the very first day of school I was going to step in there or I know I would regret it if I didn’t try. I actually stuck to my promise and again, I haven’t looked back. It’s amazing what lifting has given me! Not only have I filled out with new muscles I didn’t think were possible, but it has repaired my once damaged idea of what my body should look like. My legs and arms were growing, my stomach was actually shrinking and I was getting stronger. But while I had a new outlook on body image, I still had a broken relationship with food.

I tried different things, different diets but through all of it I found IIFYM, which I’ve talked about before. It helped me find myself again. It showed me that food can be enjoyable, while still fueling my body with vital nutrients that I need. But I still found myself binging on foods that I loved. Failure. Going over on my macro count for that day. Failure.

Where am I now? Well I’m still learning about myself, that’s for sure. I still have my moments where I binge until I feel sick and I still go crazy on vacation.  But that’s life. And I’m going to tell you it’s okay to have a full pint of Ben & Jerrys when you’re sad or just when you freakin feel like it. It’s okay to eat Froyo when you’re out with friends or have a bag of popcorn when you’re watching that movie you’ve been dying to see. But I’m also going to tell you that it’s important to eat veggies even when you don’t like them and get your fill of fiber in. Let me tell you I hate veggies but I make sure I eat them because they carry vital vitamins your body needs. And I’m still trying to find a balance between eating for my health and eating for my sanity. You can find me eating carrots one minute and the next with a donut in my hand. And I think that’s how it should be. I know I’ll never have a 6 pack, or small thighs but that’s okay because I don’t crave those things anymore. I also wouldn’t go back to that dark place where I would sacrafice my mental health for either one. Oh and I also really love donuts and candy. Like a lot.



So where is that picture in front the mirror? I can’t find it. Not kidding you. I was actually going to use it to compare to what my body looks like now. How I am 14 pounds heavier than I was at my lowest and unhealthy weight. But you know what? I’m kinda glad I couldn’t find it. It’s better not to compare a picture from a whole year ago that doesn’t measure how I felt and grew on the inside. I know some people don’t care about this stuff, which is why my blog has been silent and why I don’t post nearly as much about it on my own Instagram. But talking about healthy and selve love makes me happy and from now on it’s time to be a little more selfish.

So I’m going to leave this “selfie” of my body in all it’s glory right here. Because I’m damn proud where I’ve been and where I’ve gone. I’m not wearing much makeup. I’m not flexing, sucking in, or added filters to make it look better. It’s just me, raw, just standing there. I don’t think I should be ashamed of being proud of my body, or being proud of myself and I don’t think you should be either. Be proud of your acomplishments even when you think no one cares. If I could change one person, that would be enough for me. (ps. I ate 2 cookies before taking this ;))




So my advice to you? Don’t find yourself being one of those people that “counts calories” or skips breakfast to eat ice cream later. Like the saying goes, you can have your cake and eat it too. When you starve your body of the calories it needs to survive you will be in a calorie deficient. Yeah, you’ll lose weight but you’ll also lose your metabolism along with it. I eat A LOT of carbs but it’s because I can and I know what works for my body. I work at an active job teaching swim lessons for 5 hours where I’m constantly moving and lift heavy during my workouts. Figure out what your body needs and FEED IT. Don’t jump on some bangwagon of a weight loss program because it promises you you’ll be 15 pounds lighter in 12 weeks! Everyone’s body is different, woman or man. I want to grab every single person, espeically young girls, that really believe they need to starve themselves, shake them, and tell them to stop! Eat, lift, run, laugh, cry and grow your heart and your mind.

When will the self injury stop? To be honest, probably never. You’re meant to make mistakes from life. It’s never going to be perfect and whoever tells you it will be is straight bullshitting you. I follow a few fitspos that claim they are 110% with their meals and never miss a workout and that may be true but it isn’t normal for normal everyday people. Having a roll of belly fat is normal. Having cellulite on your thighs is normal. Craving a donut is completely freaking normal. And don’t let anyone tell you different. Don’t starve! Don’t hate yourself! Don’t call yourself a failure. Don’t tell yourself you could have done better. LOVE YOURSELF. Tell your pretty little self how sexy you are. How beautiful you are. How gorgeous your hips and your butt are. Notice the curve of your back, the round of your legs and the strength in your presence. Tell yourself how smart you are! How responsible, funny, witty and caring you are. Love the things you make yourself believe are your faults. They aren’t going away, so love them and love you!


And when in doubt, always do the donut.

This blog post below is from a fellow blogger that was posted today that actually got me moving to write again. Read it!

http://www.shineorset.com/2014/06/rock-bottom.html

Below are some women inspirations that have really helped me along the way. They are strong, confident and are all about lady power!

Instagrams:
@KristinKashuba
@Emiliafit
@Cookiecali 

@Cynthialeu
@_Michelleyeager
@Goddessofgains
@Leanna_Carr

Thursday, January 23, 2014

Myths about fitness


Recently I’ve been noticing a lot of stupid questions/statements about health/fitness being thrown around towards popular fitness accounts on Instagram. You know the type of questions that make you question the stability of human intelligence these days. Or the kind where you want to reach through the phone and shake the crap out of these people. Like do you not know what Google is? What about the Internet? Because you surely cannot be asking that right now. Some just make me giggle to myself. Don’t get me wrong. I’m defiantly not making fun of people who just started out and simply don’t know what the hell they are doing. I was there and I’m still learning everyday. Even after researching and looking at videos it can be hard to answer your question because it could have multiple answers or be specific to your goal. I’m talking about people who are just asking for it.

So in honor of those people I come across I’m going to write a blog post dedicated to them. Common myths about fitness.

“You can’t build a butt. You have to wear butt pads.”
 Hahaha. This is my favorite one, which is why I’m talking about it first. I follow Snooki on Instagram and after having Lorenzo she really got into fitness. She posted a video this morning of her doing a front squat and that was one of the comments from a man. I’ve also heard this in other situations from females, which are usually the most conscious of their butts. “I like big butts I cannot lie, you otha brothas can’t deny…..”

Warning: NOT ME. Just some pic I pulled off the interwebz. My mom reads this...


There are many theories out there to how exactly this happens, but I’m going to try to explain this in simple terms. Your butt is a muscle. During heavy resistance training (lifting) the glutes break down and afterwards new muscle fibers go into action to repair the existing muscle. Thus, making the muscle bigger. I’m a prime example of this. I have the genetic condition known as “pancake ass.” But since lifting I have seen the cure! My butt doesn’t go numb within 5 seconds of sitting down. Other sufferers can relate. I see a notable difference through progress pictures I take. So don’t worry! You have a chance to be someone’s birthday wish! “All I want for my birthday is a big booty h….”.

Below is your big booty prescription that you can take the next time you visit the gym or even at home. Courtesy of bodybuilding.com.
(http://www.bodybuilding.com/fun/fawnia27.htm)

Squats
I have a love hate relationship with squats but I do them because they are the go-to exercise for your glutes. You can do them without weights but I highly encourage doing weighted squats. I know it can be intimidating to step up to the squat rack so instead try holding dumbbells at your sides or use the smith machine. But make sure you form is right. Back straight, feet shoulder length apart, press with your heels, and don’t slouch.




Leg press
The leg press is great if you don’t feel comfortable doing squats. Place your feet shoulder length apart, let your legs down until they are at a 90 degree angle and then press up. Again press with your heels not with your toes!


Deadlifts
Love love love dealifts. Ultimate total body exercise but really great for your glutes and hamstrings. I suggest watching TONS of videos before attempting these because if you don’t have proper form you will throw your back out. If you’re doing conventional deadlifts your feet should be shoulder length apart, hands on the bar outside of your legs, chest up, back straight, butt down and press with your heels. If you don’t want to do barbell squats you can do them with dumbbells. Proper form still as important.



“Can you show an inner thigh exercise to help get a thigh gap?”

First of all, NO ONE SHOULD EVER TRY TO ACHIEVE A THIGH GAP. Yes, people have it naturally, women and men, but it’s a whole other thing to try to acquire one. No matter how skinny someone can get, there is a possibility they won’t even have it. It’s based off of genetics and how wide your pelvis is. If you have wide hips you are more likely prone to having a natural occurring thigh gap because wide hips separate the legs more causing them not to touch. If you have small hips you won’t have one.
I’ve seen countless girls asking this question or expressing that they want a thigh gap. A non-natural occurring thigh gap is not healthy. And it’s not a reflection of being healthy or fit. How many times do I have to say it? Strive to be strong not skinny. Don’t try to achieve something that will put your health as risk if you don’t naturally have it.

Second. You can’t spot reduce. I mean have you ever heard of someone only loosing inches in their inner thighs? Or “inner thigh day!” Probably not. I see girls alllllllll the time that sit on the hip abductor/abduction machine, or what I call the gyno machine, and will pump out 100 reps at 20 pounds and call it a day. 

Am I right or what? 

Sorry ladies but that won’t do anything for your “thigh gap”. You need a total leg workout to see any difference in your muscle tone or fat loss. See the exercises above.

“See results when you use our ab machine! Rock hard abs in a month guarantee!.”

How many times have you been awake a 3am and come across one of this ridiculous work out advertisements? The ones that promise you a 6 pack if you use their product? It’s even worse when I see a female who claims she just did the “ab challenge” or “just did 100 crunches”. I’m sorry to break the news to you but you’re not going to have abs if you don’t have a low body fat %. Yeah if you work out your abdominals you will gain muscle in that region but you won’t be able to see them. That is why you often see super fit women and men with abs and not the average joe (me). During competitions they have their body fat % under the double digits, or what they call being shredded. That is why naturally skinny individuals, without even trying have abs. That’s why I don’t really work out my abdominals because I have a layer of fat over them anyways. Plus, most exercises engages your core, especially heavy deadlifts and squats.



“Lifting weights will make you look like a man!”
Ahhh. Hmmm. Sorry just looking for a way to do this carefully…
Women have estrogen
Men have testosterone.
Women do not have testosterone.
So therefore we do not “look” like men. Also, men come in all shapes and sizes, just like women. A man can be 6’6” at a solid 200 pounds, while this other guy is 5’2” weighing in at 120 pounds. So which man do I look like? Ohh you’re referring to a man with muscles. Okay. You gotta be more specific here. So do you mean lean muscle? A lot of muscle? Little muscle? What did you say? BIG muscle. Hmmm. Like I said you gotta be specific because your statement “Lifting weights will make you will look like a man” is kinda broad here.

Like this?

Oh sorry my mistake. That’s a woman who lifts heavy but yet she still looks like a woman. Point made.

Ladies break the stereotypes! I promise you will not “look like a man” if you lift. It’s hard for woman to build muscle but when we do it accentuates our curves, tucks everything in and we buils definition. Kinda like when I say you can build a booty. Except for boobs. You can’t grow those.