Strict Standards: Redefining already defined constructor for class GADAdminDashboard in /home/soheeleefitness/public_html/wp-content/plugins/google-analytics-dashboard/gad-admin-dashboard.php on line 29

Strict Standards: Redefining already defined constructor for class GADAdminDashboardUI in /home/soheeleefitness/public_html/wp-content/plugins/google-analytics-dashboard/gad-admin-dashboard-ui.php on line 30

Strict Standards: Redefining already defined constructor for class GADDataModel in /home/soheeleefitness/public_html/wp-content/plugins/google-analytics-dashboard/gad-data-model.php on line 116

Strict Standards: Redefining already defined constructor for class GADAdminOptions in /home/soheeleefitness/public_html/wp-content/plugins/google-analytics-dashboard/gad-admin-options.php on line 34

Strict Standards: Redefining already defined constructor for class GADAdminOptionsUI in /home/soheeleefitness/public_html/wp-content/plugins/google-analytics-dashboard/gad-admin-options-ui.php on line 33

Strict Standards: Redefining already defined constructor for class GADAdminPagesPosts in /home/soheeleefitness/public_html/wp-content/plugins/google-analytics-dashboard/gad-admin-pages-posts.php on line 31

Strict Standards: Redefining already defined constructor for class GADAdminPagesPostsUI in /home/soheeleefitness/public_html/wp-content/plugins/google-analytics-dashboard/gad-admin-pages-posts-ui.php on line 26

Strict Standards: Redefining already defined constructor for class GADContentTag in /home/soheeleefitness/public_html/wp-content/plugins/google-analytics-dashboard/gad-content-tag.php on line 28

Deprecated: Assigning the return value of new by reference is deprecated in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 3102

Strict Standards: Non-static method rulRedirectFunctionCollection::get_settings() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/peters-login-redirect/wplogin_redirect.php on line 1480

Strict Standards: Non-static method rulRedirectFunctionCollection::get_settings_from_options_table() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/peters-login-redirect/wplogin_redirect.php on line 92

Strict Standards: Declaration of W3_Plugin_TotalCache::activate() should be compatible with W3_Plugin::activate() in /home/soheeleefitness/public_html/wp-content/plugins/w3-total-cache/lib/W3/Plugin/TotalCache.php on line 15

Notice: Undefined variable: text_domain in /home/soheeleefitness/public_html/wp-content/plugins/wp-category-posts-list/wp-category-post-list.php on line 56

Notice: register_widget_control is deprecated since version 2.8! Use wp_register_widget_control() instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3684

Strict Standards: call_user_func_array() expects parameter 1 to be a valid callback, non-static method Jetpack::load_modules() should not be called statically in /home/soheeleefitness/public_html/wp-includes/plugin.php on line 525

Strict Standards: Non-static method Jetpack::is_active() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 327

Strict Standards: Non-static method Jetpack_Data::get_access_token() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 257

Strict Standards: Non-static method Jetpack::get_option() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 3396

Strict Standards: Non-static method Jetpack::get_option_names() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 405

Strict Standards: Non-static method Jetpack::get_option_names() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 407

Strict Standards: Non-static method Jetpack::get_option() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 3400

Strict Standards: Non-static method Jetpack::get_option_names() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 405

Strict Standards: Non-static method Jetpack::get_option_names() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 407

Strict Standards: Non-static method Jetpack::get_option() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 331

Strict Standards: Non-static method Jetpack::get_option_names() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 405

Strict Standards: Non-static method Jetpack::get_option_names() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 407

Strict Standards: Non-static method Jetpack::get_active_modules() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 338

Strict Standards: Non-static method Jetpack::get_option() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 731

Strict Standards: Non-static method Jetpack::get_option_names() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 405

Strict Standards: array_filter() expects parameter 2 to be a valid callback, non-static method Jetpack::is_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 338

Strict Standards: Non-static method Jetpack::get_available_modules() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 743

Strict Standards: Non-static method Jetpack::glob_php() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 615

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 620

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 624

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 620

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 624

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 620

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 624

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 620

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 624

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 620

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 624

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 620

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 624

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 620

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 620

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 624

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 620

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 624

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 620

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 624

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 620

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 624

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 620

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 624

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 620

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 624

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 620

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 624

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 620

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 620

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 624

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 620

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 624

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 620

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 624

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 620

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 624

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 620

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 624

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 620

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 624

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 620

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 624

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 620

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 624

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 620

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 624

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 620

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 624

Strict Standards: Non-static method Jetpack::get_available_modules() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 743

Strict Standards: Non-static method Jetpack::get_available_modules() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 743

Strict Standards: Non-static method Jetpack::get_available_modules() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 743

Strict Standards: Non-static method Jetpack::get_available_modules() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 743

Strict Standards: Non-static method Jetpack::get_available_modules() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 743

Strict Standards: Non-static method Jetpack::get_available_modules() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 743

Strict Standards: Non-static method Jetpack::get_available_modules() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 743

Strict Standards: Non-static method Jetpack::get_available_modules() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 743

Strict Standards: Non-static method Jetpack::get_available_modules() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 743

Strict Standards: Non-static method Jetpack::get_available_modules() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 743

Strict Standards: Non-static method Jetpack::get_available_modules() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 743

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 344

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 344

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 344

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 344

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 344

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 344

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 344

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 344

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 344

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 344

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 344

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 344

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 710

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 363

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 363

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 363

Strict Standards: Non-static method Jetpack_Subscriptions::init() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/modules/subscriptions.php on line 511

Deprecated: Non-static method Jetpack::init() should not be called statically, assuming $this from incompatible context in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/modules/subscriptions.php on line 56

Deprecated: Non-static method Jetpack_Data::get_access_token() should not be called statically, assuming $this from incompatible context in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 257

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 363

Strict Standards: Non-static method Jetpack::glob_php() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/modules/shortcodes.php on line 38

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 363

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 363

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 363

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 363

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 363

Strict Standards: Non-static method Jetpack::glob_php() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/modules/widgets.php on line 10

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 363

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 363

Strict Standards: Non-static method Jetpack::get_module_path() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 363

Strict Standards: Non-static method Jetpack::enable_module_configurable() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/modules/sharedaddy.php on line 16

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 924

Strict Standards: Non-static method Jetpack::module_configuration_load() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/modules/sharedaddy.php on line 17

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 934

Strict Standards: Non-static method Jetpack::enable_module_configurable() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/modules/stats.php on line 21

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 924

Strict Standards: Non-static method Jetpack::module_configuration_load() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/modules/stats.php on line 22

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 934

Strict Standards: Non-static method Jetpack::module_configuration_head() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/modules/stats.php on line 23

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 939

Strict Standards: Non-static method Jetpack::module_configuration_screen() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/modules/stats.php on line 24

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 944

Strict Standards: Non-static method Jetpack::init() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 3695

Strict Standards: Non-static method Jetpack::init() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 3670

Deprecated: Non-static method Jetpack::get_module_slug() should not be called statically, assuming $this from incompatible context in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 3922

Strict Standards: Non-static method Jetpack::enable_module_configurable() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/modules/subscriptions.php on line 12

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 924

Strict Standards: Non-static method Jetpack::module_configuration_load() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/modules/subscriptions.php on line 13

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 934

Strict Standards: Non-static method Jetpack::init() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 3695

Strict Standards: Non-static method Jetpack::init() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 3670

Deprecated: Non-static method Jetpack::get_module_slug() should not be called statically, assuming $this from incompatible context in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 3922

Strict Standards: Non-static method Jetpack::init() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 3684

Deprecated: Non-static method Jetpack::get_module_slug() should not be called statically, assuming $this from incompatible context in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 4115

Strict Standards: Non-static method Jetpack::enable_module_configurable() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/modules/gravatar-hovercards.php on line 22

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 924

Strict Standards: Non-static method Jetpack::module_configuration_load() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/modules/gravatar-hovercards.php on line 23

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 934

Strict Standards: Non-static method Jetpack::enable_module_configurable() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/modules/after-the-deadline.php on line 12

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 924

Strict Standards: Non-static method Jetpack::module_configuration_load() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/modules/after-the-deadline.php on line 13

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 934

Strict Standards: Non-static method Jetpack::init() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 3670

Deprecated: Non-static method Jetpack::get_module_slug() should not be called statically, assuming $this from incompatible context in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 3922

Strict Standards: Non-static method Jetpack::init() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 3684

Deprecated: Non-static method Jetpack::get_module_slug() should not be called statically, assuming $this from incompatible context in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 4115

Strict Standards: Non-static method Jetpack::enable_module_configurable() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/modules/widgets.php on line 18

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 924

Strict Standards: Non-static method Jetpack::module_configuration_load() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/modules/widgets.php on line 19

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 934

Strict Standards: Non-static method Jetpack::enable_module_configurable() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/modules/custom-css.php on line 17

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 924

Strict Standards: Non-static method Jetpack::module_configuration_load() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/modules/custom-css.php on line 18

Strict Standards: Non-static method Jetpack::get_module_slug() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/jetpack.php on line 934

Notice: register_sidebar was called incorrectly. No id was set in the arguments array for the "Theme Default Sidebar" sidebar. Defaulting to "sidebar-1". Manually set the id to "sidebar-1" to silence this notice and keep existing sidebar content. Please see Debugging in WordPress for more information. (This message was added in version 4.2.0.) in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3903

Notice: register_sidebar was called incorrectly. No id was set in the arguments array for the "Home Magazine" sidebar. Defaulting to "sidebar-2". Manually set the id to "sidebar-2" to silence this notice and keep existing sidebar content. Please see Debugging in WordPress for more information. (This message was added in version 4.2.0.) in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3903

Notice: register_sidebar was called incorrectly. No id was set in the arguments array for the "Footer Left Sidebar" sidebar. Defaulting to "sidebar-3". Manually set the id to "sidebar-3" to silence this notice and keep existing sidebar content. Please see Debugging in WordPress for more information. (This message was added in version 4.2.0.) in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3903

Notice: register_sidebar was called incorrectly. No id was set in the arguments array for the "Footer Center Sidebar" sidebar. Defaulting to "sidebar-4". Manually set the id to "sidebar-4" to silence this notice and keep existing sidebar content. Please see Debugging in WordPress for more information. (This message was added in version 4.2.0.) in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3903

Notice: register_sidebar was called incorrectly. No id was set in the arguments array for the "Footer Right Sidebar" sidebar. Defaulting to "sidebar-5". Manually set the id to "sidebar-5" to silence this notice and keep existing sidebar content. Please see Debugging in WordPress for more information. (This message was added in version 4.2.0.) in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3903

Deprecated: Assigning the return value of new by reference is deprecated in /home/soheeleefitness/public_html/wp-content/plugins/tabber-widget/lib/classes/it-core-class.php on line 80

Deprecated: Assigning the return value of new by reference is deprecated in /home/soheeleefitness/public_html/wp-content/plugins/tabber-widget/lib/classes/it-core-class.php on line 82

Deprecated: Assigning the return value of new by reference is deprecated in /home/soheeleefitness/public_html/wp-content/plugins/tabber-widget/lib/classes/it-error.php on line 101

Deprecated: Assigning the return value of new by reference is deprecated in /home/soheeleefitness/public_html/wp-content/plugins/tabber-widget/lib/classes/it-error.php on line 134

Deprecated: Assigning the return value of new by reference is deprecated in /home/soheeleefitness/public_html/wp-content/plugins/tabber-widget/editor.php on line 262

Deprecated: Non-static method ITUtility::merge_defaults() should not be called statically, assuming $this from incompatible context in /home/soheeleefitness/public_html/wp-content/plugins/tabber-widget/lib/classes/it-storage.php on line 113

Deprecated: Non-static method ITUtility::is_associative_array() should not be called statically, assuming $this from incompatible context in /home/soheeleefitness/public_html/wp-content/plugins/tabber-widget/lib/classes/it-utility.php on line 91

Notice: The called constructor method for WP_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3735

Notice: The called constructor method for WP_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3735

Notice: The called constructor method for WP_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3735

Notice: The called constructor method for WP_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3735

Deprecated: Assigning the return value of new by reference is deprecated in /home/soheeleefitness/public_html/wp-content/plugins/tabber-widget/widget.php on line 134

Notice: The called constructor method for WP_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3735

Notice: The called constructor method for WP_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3735

Notice: The called constructor method for WP_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3735

Notice: The called constructor method for WP_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3735

Notice: The called constructor method for WP_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3735

Notice: The called constructor method for WP_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3735

Notice: The called constructor method for WP_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3735

Notice: The called constructor method for WP_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3735

Notice: The called constructor method for WP_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3735

Notice: The called constructor method for WP_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3735

Notice: The called constructor method for WP_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3735

Notice: The called constructor method for WP_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3735

Notice: The called constructor method for WP_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3735

Notice: The called constructor method for WP_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3735

Notice: The called constructor method for WP_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3735

Notice: The called constructor method for WP_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3735

Notice: The called constructor method for WP_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3735

Notice: The called constructor method for WP_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3735

Notice: The called constructor method for WP_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3735

Notice: The called constructor method for WP_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3735

Notice: The called constructor method for WP_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3735

Notice: The called constructor method for WP_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3735

Notice: The called constructor method for WP_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3735

Notice: The called constructor method for WP_Widget is deprecated since version 4.3.0! Use
__construct()
instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3735

Notice: wpdb::escape is deprecated since version 3.6! Use wpdb::prepare() or esc_sql() instead. in /home/soheeleefitness/public_html/wp-includes/functions.php on line 3684

Strict Standards: call_user_func_array() expects parameter 1 to be a valid callback, non-static method Jetpack::init() should not be called statically in /home/soheeleefitness/public_html/wp-includes/plugin.php on line 525

Deprecated: Non-static method Red_Item::get_for_url() should not be called statically, assuming $this from incompatible context in /home/soheeleefitness/public_html/wp-content/plugins/redirection/modules/wordpress.php on line 31

Strict Standards: Non-static method Jetpack_User_Agent_Info::is_ipad() should not be called statically in /home/soheeleefitness/public_html/wp-content/plugins/jetpack/modules/custom-css/custom-css.php on line 246

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Sohee Lee Fitness http://www.soheeleefitness.com Sat, 24 Nov 2012 23:04:46 +0000 en-US hourly 1 https://wordpress.org/?v=254 A Strategic Approach to Preventing Holiday Weight Gain http://www.soheeleefitness.com/behavior/a-strategic-approach-to-preventing-holiday-weight-gain/ http://www.soheeleefitness.com/behavior/a-strategic-approach-to-preventing-holiday-weight-gain/#comments Tue, 20 Nov 2012 14:06:34 +0000 http://www.soheeleefitness.com/?p=1530 RECIPE FOR DISASTER

“The key in this recipe is the melted willpower – make sure it’s completely dissolved before you forge ahead! The taste of overenthusiasm can be a little overwhelming at times, but that’s what makes this so special. I love to pull this recipe out when we have many friends and family over; it’s one that everyone seems to like!” – Jane Doe

Makes 4 servings

Prep time: A fortnight
Cook time: 60-90 minutes

Ingredients

1tbsp zest of overenthusiasm
1oz active dry anxiety
1oz willpower
2 cups cravings, all purpose
1/2 cup lack of preparedness, semi-sweet
dash of hopes
dash of dreams, to taste

Directions

1. In a large bowl, dissolve the willpower in warm water, then stir in active dry anxiety. Allow to proof until anxiety resembles a creamy foam.
2. Add hopes and dreams into the anxiety, then carefully sprinkle in overenthusiasm. Mix in cravings 1/2 cup at a time with lack of preparedness.
3. Knead mixture on a lightly floured surface until smooth. Place in well-oiled bowl, then cover with a damp cloth. Allow to rise until anxiety has caused dough to triple in size, about 10-14 days.
4. Punch dough down. Knead for 2-3 minutes, then divide in half. Shape into loaves and divide into 9×5-inch pans. Allow anxiety to rise for 3 hours, or until dough has risen 3 inches above pans. Sprinkle hopes and dreams on top.
5. Bake at 350 degrees for 60-90 minutes. Mixture is done when hopes and dreams are burnt to a crisp.

It’s a fact that hundreds and thousands of folks put on holiday weight over the winter season. After a few months, the ladies are looking slightly more well-endowed, the men are balancing their beer bottles on their bellies, and muffin tops are becoming the next fashion trend. Many folks will attempt to claim that the holidays cause weight gain – but you’ll find these are the same individuals who are shoveling sugar cookies into their mouths mid-sentence. Umm, right.

If you’ve been dieting, or if you’re thinking about starting your diet at this time, I want you to pause. No, I’m not giving you the go-ahead to pack on weight (“I’m bulking!“? nope, sorry); rather, I’m encouraging you to be realistic. Think about it: with the aroma of snickerdoodles wafting through the house, how much would it suck to have to say no to every single yummy treat? To turn down all the holiday parties? To duck away from the cookies and milk that your kids left out for Santa?

Unless you’re waist-deep in preparation for a photoshoot or a competition and it’s that important to you, I would strongly advise that you focus on simply maintaining your weight during the holidays. That seems a little more feasible, doesn’t it? Here are some tactics to keep under your belt to prepare yourself for what’s to come.

Lift heavy weights on the days you indulge. Holidays or not, I am adamantly against exercising solely for the purpose of “earning” your meal. It’s an unhealthy mindset and is a mere step away from the ominous cycle of attempting to workout for the sole purpose of burning calories, then overeating, then trying to torch it off (hint: it doesn’t work). This is an exercise in futility (woohoo, a pun! I’m soooo clever!). Check out Craig Ballantyne’s enlightening video below:

But back to the point. While I don’t think that running for an hour the morning of your feast will do anything but piss off your knees, at least put the carb overload to good use. Get in a heavy full body or leg session during the day; your muscles will be screaming for carbs and will soak ’em right up. Might as well shuttle the glucose to something useful, right?

Save your calories for the feast. There’s a lot to be said about planning ahead. If you know you’re going to a Thanksgiving get-together in the evening, then stick to lean protein and fibrous veggies during the day. Take advantage of the time you’re not being social – or at least not at an event that’s centered around food – to eat right. Don’t worry about counting macros or weighing out your veggies (the latter of which I don’t think you should ever be doing anyway); instead, consume your protein ad libitum. As many of you know, protein is the macronutrient that provides the most satiety, so fill up. The last thing you want is to head to a dinner absolutely famished – at best, you’ll still fill up on protein and veggies first; at worst, you’ll dive headfirst into the candied yams and flop onto the floor in a food coma. Don’t take your chances with this one.

Isolate your treat meals. There’s a big difference between one giant fat- and carb-laden meal consumed on Thursday night and a smearing of little goodies throughout the entire week. The former will spike your glycogen levels temporarily, yes, and you may put on some water weight, but otherwise diet-compliant behavior will ensure that the water weight comes right off. On the other hand, grazing on a steady diet of scones will only put you at a calorie surplus day after day, and that’s a recipe for fat gain. I know I’m not the only culprit here; we’ve all done it before. Work that willpower muscle and have the discipline to hold off on the snicky snacks until a designated time.

Eat strategically. You have an empty plate in hand and you’re ready to pile on the food. Be careful: studies have shown that having more food choices available can increase the number of calories consumed. A little bit collard greens, a generous helping of stuffing, a side of cranberries, mashed potatoes drowning in gravy, biscuits galore… the list goes on. It can be scary. Half your plate should consist of some kind of protein source (turkey, pork, beef). Try to go light on the sauce, but don’t freak out if there’s some already in the food. Next, pile some fresh veggies on there – and no, green beans dripping in butter don’t count. Leave about a quarter plate’s worth of space for the “fun” stuff. Want seconds? Start the process over.

Ditch the guilt. OK, so you had a slice of pecan pie. And by a slice, I mean three. And by three, I mean three slices of pecan pie and a liberal serving of ice cream. Omg, I’m so fat, I’m a pig, I have no discipline – this kind of self trash-talk needs to stop now. So what if you overindulged a little bit? It’s the holidays. How often does Thanksgiving or Christmas come around, and on what other occasions do you have an opportunity to gather your entire extended family together under one roof? Make sure you enjoy every single bite of food you eat and don’t allow yourself to feel guilty about it. Don’t forget that the purpose of the holidays is far more than just to devour sweets.

Remember, it’s not the holiday food; it’s you. You’re the one in control of the food, and as soon as you realize that – and as soon as you stop seeing holiday goodies as the enemy – you’ll come out the other end unscathed come springtime. (And as soon as the festivities are over, clear your house of any temptation lest you cave and faceplant into another pie. Seriously.)

Who will prevail, you or the cookies? Heed my words and and you will emerge victorious.

But hey, it’s just advise.

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The Perfect Fat Loss Day http://www.soheeleefitness.com/nutrition/the-perfect-fat-loss-day/ http://www.soheeleefitness.com/nutrition/the-perfect-fat-loss-day/#comments Tue, 13 Nov 2012 18:07:10 +0000 http://www.soheeleefitness.com/?p=1521 I know I’m not alone when I say that there have been many times when I’ve sat down, shaken my head, and wished my dieting day had gone better. That’s not to say I’m dieting 365 out of the year; in fact, the majority of the time, I’m either maintaining my weight and focusing on performance goals temporarily or I’m intentionally putting on some muscle mass. But I’m human. I certainly don’t condone using that as an excuse for folks to slack off and give half-assed effort in their endeavors. Try as we might, however, it’s neither realistic nor healthy to expect to be perfect 100% of the time.

“Go hard or go home” is not really a philosophy I live by anymore. I think the absolute-or-nothing mentality has a tendency to set people up for failure. Instead, I maintain high standards but allow plenty of space for flexibility in my life.

Jeff O’Connell, editor-in-chief of Bodybuilding.com, contacted me last month and asked me to be a contributing writer for their team. My jaw was on the floor. ON THE FLOOR! This has been one of my dreams for a while, and it’s surreal for me to say that I’m now on the homepage of bodybuilding.com for the second time. The first was a transformation feature; this time, it’s a real article of mine!

That’s me!

Get it while it’s hot. Click here to read about my version of the perfect fat loss day.

 

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5 Things I Learned at the FMI http://www.soheeleefitness.com/misc/5-things-i-learned-at-the-fmi/ http://www.soheeleefitness.com/misc/5-things-i-learned-at-the-fmi/#comments Fri, 09 Nov 2012 12:44:01 +0000 http://www.soheeleefitness.com/?p=1503 I’ll admit it: I’ve become a walking talking billboard for the Fitness and Sports Network FMI (Fitness Model International) conference that takes place twice a year. Don’t let the name of the business fool you; the conference is not for folks looking to get glammed up in front of a camera and take pretty pictures and show off to their friends. The FMI is intended for aspiring fitness professionals looking to run a successful fitness business. That was (and still is) me, spot on.

Though I’ve only attended two thus far (the next one will be in Vegas in April 2013, folks!), I’ve seen significant improvement in the quality of content offered and knowledge gems handed to the individuals who have trekked from all over the nation to connect with the industry’s top fitness business know-hows. This year, I was much more meticulous about jotting down notes and highlighting memorable passages from keynote speakers. Below I share with you the top 5 most valuable lessons I learned at the FMI.


1. You’ll find support if you only know the right places to look. Quitting the premed route halfway through my junior year of college was probably one of the more difficult decisions I’ve made in my life. I’d been downright unhappy and questioning my true calling with every organic chemistry class that I took, and there’d been an incredible amount of pressure from my family to pursue the path to become a prestigious physician (Wait, what? Asian parents want their  daughter to become a doctor? I’ve never heard of such a thing!). That’s what I’d been told I’d be good at my entire life, and given that I loved science and fitness, sports medicine seemed to be the perfect intersection for me. Coming to grips with the fact that my heart wasn’t set on medicine was hard, but admitting defeat and following my true calling was even harder. I was harassed with questions – What are you going to do with a career in fitness? – and was faced with skepticism and doubtful looks everywhere I turned. I’d never felt more alone in my life.

Coming to the FMI for the first time in October of 2011 saved me and renewed my drive to hustle. To be surrounded by individuals with just as much hunger as myself for something more in fitness was something I’d never experienced before, and I can’t tell you how refreshing that was. The amount of support that I felt sitting in a hotel conference room scribbling down notes, sitting shoulder-to-shoulder with other aspiring fitness entrepreneurs, was overwhelming. Here was a place, finally, that I could feel that I was not an outcast – not even remotely. That was when I realized that I had the support system of the entire FMI family. I’d struck gold.

2. Never underestimate the power of authenticity and making connections. In my writing, on Twitter, in whatever I do – I do my best to just be myself. Or at least the best version of myself. I want my readers to be drawn to me because of who I am, not who I pretend to be. I have a tendency to ramble and I am a huge fan of the semicolon. I like to tell personal stories and mention my love of Diet Mt. Dew whenever I get the chance. I get frustrated easily and sometimes I snap. I don’t workout everyday, nor do I try to. That’s me. That’s who I am. And for all of you who have stuck around through all of my quirks, I know you’re here because you like me for me. There is power in a connection like this, and I promise you it will persist as long as I’m around 😉

By the same token, don’t be shy to reach out to another individual and form a new connection. Tell someone how much you admire his or her work and that you’d love some advice on something you’ve been struggling with. Ask to meet for coffee to chat about some business ideas you had in mind. Extend an invitation to collaborate on a project that you believe would be mutually beneficial for both parties. Or you know what? Just say hey, I just want to let you know that you’ve been a huge inspiration to me in my career, so thank you. That right there is genuine, and such a gesture will not go unnoticed.

3. “I don’t have time” is never an excuse. Sorry, but it’s not. I know people who work full-time, 60+ hours jobs and still manage to block out at least a couple of hours a week to devote to whatever their passions are. Flexing your guns for 45 minutes a day, banging out 1,000 words every night after you come home from work because you want to be a writer, dedicating Sunday afternoons to food prep – where there’s a will, there’s a way.

Take a good look at the minute-by-minute play of your daily life and be honest with yourself. How much of that time are you spending being simply busy versus actually being productive? It’s shocking how many hours can slip away wasted by doing things that don’t actually get you anywhere. In all likelihood, you do have time; you’re just not using it correctly. Decide what your top two or three priorities are in your life and filter out everything else. All of a sudden you’ll find that entire afternoons open up, and there will be a lot less standing in the way of you and your goals.

4. Ready, fire, aim, aim, aim…. I am guilty of not doing this enough. In other words, everything doesn’t have to be 100% the way you want it before you move forward. A lot of times, done is better than perfect, and that’s something I’ve had to learn the hard way. As much as I hate to admit it, I’m about as type -A as they come; I’m particularly neurotic about organization and little nitty gritty details. If left unchecked, I can spend way too many hours on a project that should have been completed and turned in a millenium ago. But working on a product that’s never actually finished becomes an exercise in futility, as nobody gets to enjoy the fruits of my labor.

Sometimes, in order to make progress, you have to be willing to accept that good enough is good enough for the time being. Make the first move before you re-assess and make improvements. Then re-assess again, and continue to tweak and tweak as you go. Release an e-book, then release version 2.0, then 3.0, and so on and so forth.

(Thanks, Jill, for this one!)

5. Commitment is distinct from motivation. I never realized this until Clark Bartram spoke about this. You can have all the motivation in the world but it’ll mean squat until you actually do something with it – and do it consistently. That last part there is the difference and is what separates the passive watchers from the go-getters. If there’s enough will and want in you, then find the do and execute the right behavior day in and day out. How many people are motivated to start up a blog and become a fitness writer? Of those, what small fraction actually stay consistent with it and make concerted efforts to get better and more widely known? Think about it.

What’s a car on a full tank of gas going to do for you if it’s just sitting there? Get in the passenger seat, buckle your seatbelt, and put your foot down on that damn accelerator!

Danielle Pascente, FMI alumna and rising fitness model star.

If this hasn’t convinced you yet that you need to register for the FMI Spring 2013 (April 12-14 in Vegas), then I don’t know what will. I know some of you reading my words are in a place in your lives where you’re perhaps stuck in an unsatisfying career and you’re spending all your free time consumed in fitness. Maybe you’re dreaming of someday launching your own fitness brand – whether it be recipes, workouts, or videos – but as far as you know, it will only stay an unmaterialized dream. But I’m here to tell you that there is a way to do what you love in fitness and be successful in your endeavors, and the tools and resources are right here.

What are you waiting for?

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Miscellaneous Musings of the Month: October 2012 Edition http://www.soheeleefitness.com/uncategorized/miscellaneous-musings-of-the-month-october-2012-edition/ http://www.soheeleefitness.com/uncategorized/miscellaneous-musings-of-the-month-october-2012-edition/#comments Wed, 07 Nov 2012 00:34:16 +0000 http://www.soheeleefitness.com/?p=1487 Hey everyone! It’s getting frisky out here in Connecticut. I think we’re supposed to have a snowstorm tomorrow – and I don’t remember the last time this California native has had to go through anything worse than high-40s weather – so I am bracing myself for it. I can’t believe how quickly this whole year has gone by… and November is already slipping through my hands as I type.

Here are some thoughts and some happenings from the month of October. Enjoy :)

California trip #1: Bay Area. Earlier this month, I flew out back to what was known as my home for the past four years to attend a dear friend’s wedding. Man, do I miss that place. I’d be lying if I said I wasn’t hit with a wave of nostalgia – but I didn’t have any time to dwell on it. With just over 48 hours to soak up, my boyfriend and I swung by a store just hours before the big event to find me a pair of matching heels, caught a glimpse of the Stanford vs. Arizona football game (go Card!), and shimmied out the door. What a night it was. Though I’m not a fan of flying alone, knowing that a loved one would be waiting for me at the airport plus the fact that I’d promised my girlfriend over a year ago that I’d attend her wedding at all costs – this was well worth the hassle. Marci, I love you from the bottom of my heart!

Me and my boyfriend at The Oval. I will always have a soft spot for Stanford.

California trip #2: FMI Conference. Just two weeks after my excursion to the Bay Area, I was back to the west coast (best coast!), but in southern California this time. The FMI Conference, which I attended last fall also, teaches you all about how to make a thriving career for yourself as a fitness professional, whether you’re in entertainment, modeling, acting, writing, or what have you.What with some crazy hours at work as of late, I was having serious doubts about whether or not flying out for the second time so soon was a smart idea. But again, I left the conference a much more inspired, driven, educated person. I’ll be coming up with a post shortly that discusses the most important things I learned during my three days mingling with, listening to, and connecting to other fitness-minded aspiring professionals.

Eating Disorder Article – revisited. A few weeks ago, I banged out an article (in a rage, mind you) calling a troop together to help fight the good fight against eating disorders. This is something I’m very passionate about, having personally endured the hell for many years. You’ll notice that I’m not only very graphic in my text (you’ve been warned!) but I’m also very opinionated. There is a point to all of that. I can’t reveal details just yet, but let me say that there will be a good amount of follow-up with regards to that article. So if you’re in any way, shape, or form interested in the aftermath of eating disorders, stick around.

Umm… plan ahead. Take a lesson from my own  book and avoid having to open the fridge when you’re hungry to find this.

Don’t let this be you. Although a steady diet of Mountain Dew and Chobani does sound enticing….

Notes from the US. Earlier this year when I was still a senior undergrad at Stanford, I was contacted by a fellow named Joseph Lightfoot. Dr. Lightfoot is a coach, writer, and all-around superstar who somehow manages to successfully juggle about a thousand things all at once. He currently heads the Move. Eat. Treat. campaign and is also the co-founder of Results, Inc. Read more about him here. Back in the spring, he embarked on a 10-week excursion at Stanford University and then Harvard University to spend time at the sports medicine departments. During his time, he took extensive notes (very meticulous, he is!) about every little thought and experience. He’s about as thorough as they come.

Joseph Lightfoot, Mr. British.

Check out his finished work, “Notes from the US,” here. You won’t want to miss this.

A Strength Coach for Runners? Yes, there really is such a thing – and a legitimate one at that! I contacted Jon-Erik Kawamoto not too long ago when I made the decision to pick up running again. Why?! I’ve been offered $5 million, duh. But in all seriousness, I wanted to support my boyfriend in the army (thanks for your service! I love you!) and I figured it would be a good opportunity to finally get back to cutting down my 1600m and 3200m times from my high school track days. Jon is the best of the best and knows all about how to still look good and stay strong while running. He’s been featured in Runner’s World and is a regular contributor to Canadian Running magazine, among others. So if you’re looking for someone to help you out in this regard, he’s your guy. (You can bet your ass I’ll be checking in regularly with updates on how my running endeavors are going. Still not doing steady-state cardio, by the way.)

Jon’s transformation

You can get a snippet of his writing here: “Get Your Butt in the Gym: Strength Exercises for Runners.

I’m back to writing! It’s true, and I couldn’t be happier about it! As some of you are aware, writing is my greatest passion alongside fitness, and I unfortunately had to put it in the backseat for a bit because my new job was eating up a lot of my time. I found that I was becoming increasingly dissatisfied with my day-to-day life because I was feeling unfulfilled without my words. I’ve shifted priorities now and have made the decision that writing is far too important to me to neglect, so I’m back in full force. You’ll be seeing a lot more of me here as well as in a number of other places 😉

Who’s excited? I am!

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A Call to Arms Against Ana and Mia http://www.soheeleefitness.com/misc/a-call-to-arms-against-ana-and-mia/ http://www.soheeleefitness.com/misc/a-call-to-arms-against-ana-and-mia/#comments Mon, 22 Oct 2012 01:00:15 +0000 http://www.soheeleefitness.com/?p=1469 **WARNING: The following content contains graphic descriptions of eating disorders. My writing is in no way intended to harm or offend any individuals. Please proceed at your own risk. 

 

Today, I ate a chocolate chip cookie and the world did not end.

It was fluffy, moist, and chewy with just the right number of chocolate chips in there. Granted, if Grandma had made it – or perhaps if they had pulled fresh out of the oven mere minutes prior – my taste buds would have danced a little more. But the cookie had God knows how many calories and it was chock full of fat and carbs and maybe two grams of protein, if that. I couldn’t care less, though. I took a bite, smiled so big everyone could see my chocolate-laden teeth, and then I took another, and then another, and another until that whole cookie made its way into my belly. Then I dusted the crumbs off my laps, stood up calmly, and went on living my life.

I ate a big ass cookie and I lived to tell the tale.

 

I know what you do when no one’s looking. There’s a demon inside of you that I’m all too familiar with. You gaze longingly at the food in your fridge as you open, shut, open, shut the door. It takes every ounce of willpower you have in you to not think about cakes, ice cream, bread, and cereal. I don’t deserve it, you think. Nothing tastes as good as thin feels. The skinnier I am, the happier I’ll be. You repeat these thoughts in your head over and over until you start to believe it.

You stand in front of the mirror naked and stare at yourself with such contempt. You think you’re disgusting. You caved into temptation earlier today and had three bites of toast; you must be a weak, filthy, fat, disgusting failure. The number on the scale, no matter how low, glares back at you, shouting you’re still not good enough. You have to hit the Magic Number, of course, before your life will turn miraculously around for the better and you’ll open the box of Eternal Happiness. So you skip meals, dodge social gatherings, and spend more and more time alone. Is your stomach growling? Good. You love that feeling. You want more of it.

The stunned look on your friends’ faces as they see your sunken cheeks and your hipbones jutting out through your saggy jeans makes you beam with delight. Their horrified gasps only encourage you to keep going. Oh no, I already ate – I’m not feeling too good – I’m supposed to eat with my family later at home, but thank you so much for the offer – yes I’m sure – you’re armed with a laundry list of the perfect excuses not to eat with anyone. You’ve reached your goal weight but you somehow feel less happy. But of course, that’s only because the Magic Number was actually three more pounds away, right? Size double zero perfection, here you come.

Or perhaps you do something else. Perhaps you inhale food multiple times a day. And I don’t just mean that you have a big appetite. I mean when you eat, you get your hands on all the unhealthy foods you can get a hold of. There’s no such thing as a casual, leisurely meal in your book; every bite is panicked, anxiety-ridden. That cheesecake, sitting there so pretty and creamy? It’s gone in three minutes flat – and before you realize what you’re doing, you’re digging through your cabinets for more. Your heart’s racing and you’re upset, but it’s as though you’re no longer in control of your own body. You’re an outsider watching from above as your physical body races around the kitchen, your shaking hands knocking over containers as you reach for that loaf of bread. And when that’s gone, you’re still not satisfied. Your belly aches and you look eight months pregnant, but that’s the last thing you care about right now. You quietly tiptoe out of your house, car keys in hand, and you race across town at 3a.m. to the 24-hour store because you have to have a family size bag of m&m’s all to yourself – now.

When all is said and done, you’re crouched over the toilet on the bathroom floor with your finger stuck far down your throat. I hate this I hate this why did I do that why did I let that happen again I hate myself I suck I’m a piece of shit – the self-loathing does not stop. Your face is mere inches from dried splashes of urine on the rim of the toilet bowl and you’re begging your gag reflex to kick in. You try not to think about how many calories you’ve just consumed in one sitting – probably upwards of 4,000 on a mild day and well over 10,000 when you really mean business – as you vow to yourself yet again that this will absolutely be the last time. You were supposed to leave for work eight minutes ago but there’s no way you’re going anywhere until you get at least one good purge. You call in sick, you cancel on your clients, and you reschedule meetings because you’re just not feeling well and you think you might have the flu. In reality, you are indeed sick, but not in the way you want others to believe. Your eyes are swollen and bloodshot and your throat aches and your whole body reeks of vomit and the rest of the day has been ruined. The only important job now is to make it through the remainder of the day while successfully muffling that incessantly screaming voice inside your head. Oh, and one more thing: replace all that food you ate before anyone notices that the gallon of ice cream has been wiped clean.

Hello, Ana. Hello, Mia. How kind of you to rudely trespass into people’s lives. Into my former life. Thank you for having stripped me of any self-esteem and any inkling of self-worth I so desperately needed to enjoy a healthy, happy upbringing. Thank you for making me envy others for being able to eat when they were hungry and stop when they were full and not think about food every single minute of every damn day. Thank you for slowly peeling away my bubbly personality and briskly putting out that bright sparkle in my eye. Thank you for the misery, the loneliness, the desperation, and the tears. I do believe you have grossly overstayed your welcome and I would not mind if you never, ever came back.

Not familiar with my longtime friends? I can describe to you all about what it feels like. I can draw parallels left and right, paint a picture, and illustrate analogies ‘till the cows come home. I can explain to you the sensation for hours and hours – but until you’ve actually lived through the hell of it all, you will never, never know what it’s actually like. And that, dear reader, is a damn blessing. Stay far, far away from Ana and Mia. They are not friends you want to be associated with.

 

My name is Sohee Lee and I’m recovering from anorexia and bulimia.

And as I write this, I am nine years removed from the darkest times of my life.

If you have crossed paths with Ana or Mia, my heart aches for you. I am infuriated that there are still people out there – both men and women alike – who struggle to make it through each day in one piece and fight their battles in secret. They keep their horrible friends stashed away, and sometimes they’re begging for help without even realizing it. It breaks my heart to know that there are those of you whose fists clench tightly together in anxiety and you hyperventilate in your car before you meet your friends in a restaurant for lunch because you know you’ll have to be seen eating. I know there are some of you who have thought more than once that you’d rather be dead than continue living like this because you’re convinced there’s absolutely no way out. I know this because once upon a time, that used to be me.

I write this to you because I have been there. Because I have been in your shoes and I have suffered through it all. But I’m not just writing to you, oh no – I’m reaching out to you from a place of health, peace, and happiness. These are all states of being I thought would never embody me again, yet here I am on the other side. There’s nothing quite as empowering as hitting rock-fucking-bottom and clawing your way slowly back up.

(‘xcuse my French.)

I’m still here today and I’m thriving.

Why do I say that I’m still recovering? The answer, dear reader, is that I believe that Ana and Mia never truly go away for good. I can kick them out of my life and disown them all I want, but they will always linger at the outskirts of my circle, peering longingly in. They’ll try to make a re-entry when shit hits the fan and the stress piles up, cleverly disguised as Comfort and Reassurance. It’s my job, in every minute that I’m awake, to make the conscientious decision to do the right – and sometimes the harder – thing. It’s been years, but you never know when Ana and Mia will threaten to rear their grotesque little heads in and knock down my front door. I must always be aware.

So. You. You’re not alone. You got that? You’re not. And if you think you can make it through this all by yourself, you’ve got a whole new thing comin’.

 

So about that cookie that I ate today. I did not have heart palpitations; my palms did not sweat. I enjoyed every last bite of that cookie and I did not go back for more. I did not order a croissant or get a box of macaroons to go. Why is that such a big deal? If you’ve ever been acquainted with Mia in the slightest, you will know the answer. And the answer is that to be able to do something as simple as consume a cookie with my heart beating at an even 60 beats per minute is actually quite difficult. But to do so and end right there – for that not to have triggered a one-man eating contest – that is harder than you can imagine.

It takes practice, and it requires a whole lot of self-lovin’. I deserve – you deserve – to be respected. Never forget that your body is the only thing you have to live with; you’d better damn well treat it right.

This is my call to arms against eating disorders that plague the men and women out there. This is my stance against the demons that trick people into believing that they’ll never be good enough. Everything you are right now, at this very moment, is enough. You are beautiful just as you are.

Love yourself. Be kind to your body. Grab your damn pitchforks and take a stance against Ana and Mia.

I’m here. Come join me.

 

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Miscellaneous Musings of the Month: September 2012 Edition http://www.soheeleefitness.com/misc/miscellaneous-musings-of-the-month-september-2012-edition/ http://www.soheeleefitness.com/misc/miscellaneous-musings-of-the-month-september-2012-edition/#comments Sat, 06 Oct 2012 20:06:17 +0000 http://www.soheeleefitness.com/?p=1458 It’s been a relatively quiet month on my blog here. As you know, I’ve only just begin my new job here as a strength coach at Tyler English Fitness. We’ve got some unusual hours that I’m still trying to get used to and I’ve been spending all my free time still trying to put together my furniture and get settled into my new home in the little town of Avon. There have been a lot of changes taking places even within the past few weeks at TEF, and I’ve been running to keep up (surprisingly yes, sometimes even literally).

I’m excited for everything to unfold in the upcoming months. This will mean a whole lot of work for me with only a sprinkling of sleep, but it will be well worth it. I apologize in advance if I’m a little slower than usual with my writing on here, but I’ve made the decision to hit the brakes for a bit to really solidify my foundation of knowledge. When I’m not coaching or training, I’ll be spending my time hittin’ the books so I can come back full force more powerful, more ready, and better equipped to knock your boots right off. Hell yes.

In the meantime, I’ll still be keeping up with social media – so I won’t fall off the face of the e-Fitness Planet by any means. I absolutely refuse to publish any kind of writing that’s not up to par in my eyes, so you can still expect any words I’m spitting out to be just as good as before. You can still reach me at sohee@soheeleefitness.com and I’ll do my best to get back to you soon.

Will I still be lifting heavy ass shit and throwing back cow like it’s my job? Yes, I will. Still Tweeting up the wazoo? You bet. I’m not going anywhere – that much I can promise you.

Tyler English Fitness is in Entrepreneur magazine! Yep, that just happened. Check out the October to see a snapshot of Tyler himself leading a metabolic group coaching class.

TEFS in Entrepreneur Magazine!

Listen to my podcast with the Jack-n-Out Connection! I was contacted a number of weeks ago by the two folks behind the Jack-n-Out Connection series for an audio interview. We set up a Skype date on a Saturday afternoon and we got to chatting for well over an hour about everything from my terrible gum chewing habit to who would win between a wrestling match between Tyler English and Eric Cressey (note: I was not prepared for that question). Thanks to everyone who sent in questions and to those who have listened to me yap away so far!

Intermittent fasting, we meet again. Yep, it’s happened. For those of you who are unaware, I began intermittent fasting close to a year ago and thrived on it. For someone with an appetite as big as mine, it was the perfect setup. After I finished school, however, and transitioned to a job requiring me to be on my feet for 8 hours a day, the morning hours with no food became to be too much, and I switched back to 5 meals over the summer. Well… as it turns out, I started my new job at Tyler English Fitness just over a month ago and found myself slipping back into intermittent fasting the busier I got. With some odd working hours, I’m often out the door before 5a.m. and I don’t return home until 9p.m. at night. The last thing I wanted to do was hang around in the kitchen longer than I needed to portion out my itty bity meals. It’s been approximately 2 weeks, and I’m back to consuming 2-3 meals a day (2p.m., 4p.m., and 8p.m., for those of you who are curious). I guess my body’s adjusted to the now 12-15 hours on my feet, as I feel perfectly energetic and alert despite the huge spike in NEAT. (Find out here if it’s for you.)

Never underestimate the power of forming genuine relationships with your clients. This one is something I’m becoming increasingly aware of as I spend more time out on the training floor as a strength coach. As an introvert, it’s difficult for me to put myself out there and be outgoing and personable all the time. It’s much easier for me to stand by the wall, observe the scene in front of me, and speak only when approached. But I absolutely cannot let that happen if I want to excel in what I do, so I’ve been constantly pushing myself past my comfort zone and pretending not to be shy and reserved. The repercussions of that have been beyond powerful. I see it as a win-win when the coach gets to know the client better – becoming more familiar with not just their training schedules but also their unique stories behind why and how they show up to workout everyday, which one of their children is stirring up trouble, and what coma-inducing food they inhaled at the Big E – and vice versa. It makes it that much more exciting for me to be at work when I feel like I’ve formed a bond (to any extent) with someone I’m coaching. And you know what? As a coach, you may be the sole reason a person shows up to the gym on some days. Despite feeling like shit, despite having gotten a crappy night of sleep, despite being tempted to stay in and curl up on the couch – they come because they know that you’re going to be there, ready to deliver a kickass workout and help them go back home feeling a trillion times better. Show that you care, that you’re there to help, and that you’re committed to accompanying them down the route to success, and you’ll have some very happy clients.

Your body is so much stronger than you will ever give it credit for. This is another observation I’ve made in my few short months working with clients. The mind will play all sorts of tricks to convince you that there’s no way you can push or pull any heavier. As a strength coach, one of my responsibilities is to know when a client is capable of doing more. I’ve been known to pick up a heavier dumbbell, walk over to someone performing push presses, and swap weights with a smile and a nod. (This goes hand in hand with the point above: the client must trust that you know they can safely lift those extra pounds, and that can only happen when you’ve formed a mutual coach-client relationship.) I can’t, I won’t, I don’t want to – get rid of those phrases from your head immediately. You will never know if you never try. Push yourself past your self-imposed limits… I dare you.

It’s not about where you start; it’s about where you finish. This last point is something I was told over a year ago when my family visited one of my dad’s former coworkers who had climbed up to the top of the ladder in the corporate world for over 40 years. Despite what your friends and family might think of where you are right now in your life, keep your head down and continue to march steadfastly forward. If you know down in your heart of hearts where you want to eventually end up – if you’re aiming sky high and you’ve got the right attitude and a healthy dose of hustle – you will have no choice but to move up. You may be scraping together pennies now, but it will all pay off. If you’re sour because you’re an unpaid intern and you feel like you’re the resident janitor, change that mindset; mop that floor like it’s the best damn job in the world and that zeal will not go unnoticed. If you’re pissed because you feel like you’re being grossly underpaid for all the time and energy you put into your work, keep going, because you will soon be rewarded. Hustle, hustle, hustle, and have faith that this, too, shall pass.

 

And never stop getting better.

 

 

 

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It Never Stops: On Fitness As a Lifestyle http://www.soheeleefitness.com/food-for-thought/it-never-stops-on-fitness-as-a-lifestyle/ http://www.soheeleefitness.com/food-for-thought/it-never-stops-on-fitness-as-a-lifestyle/#comments Tue, 18 Sep 2012 00:22:25 +0000 http://www.soheeleefitness.com/?p=1448 ***Disclaimer: I understand that there are many interpretations and definitions of fitness.  In this article, I am using the term “fitness” to refer specifically to the behaviors and practices associated with aesthetics (muscle mass, low bodyfat).

You’re thrilled. You’re excited – ecstatic, even. After months of grueling work, you finally fit into your skinny jeans. You can look down and actually see your toes. You ran your first half marathon! You’ve been diligent about getting plenty of rest, keeping junk food to a minimum, and working out several times a week. You feel light on your feet and your coworkers can’t stop commenting on how great you look nowadays. You’re beaming with pride and you’re practically walking on clouds now that you’ve reached your goal.

So you go out and celebrate with a martini. Then two. You order a giant platter of cheesy nachos as an appetizer, followed by a plate of taquitos. After that, you make a beeline for the nearest frozen yogurt shop and go to town on the sugary toppings. You fall into a drunken stupor and pass out on your bed with sauce stains dribbling down your shirt.

Ahh, so what? you say. That’s one night of celebration. No harm, no foul. Except… you wake up the next morning and you find yourself reaching for the pastries before your mind can figure out what you’re doing. Bummer. The day is shot; might as well go all out the rest of the day, right?

Soon enough, your gym membership is gathering dust and your jeans become progressively tighter (again!) by the day. You’re upset, but you’re also in denial. You’ve worked way too hard to get in shape – how could anything possibly move you away from that sweet spot?

Here’s the thing, folks: everyday makes a difference. You can’t train hard and eat right only three days out of the week and call yourself a fitness buff. There is no five-days-on, two-days-off (more commonly known as The Weekend) schedule that you can follow and still expect to have abs. Fitness is every damn day. It doesn’t need to be 100%, but it should be close.

Though one isolated cheat meal won’t affect you, what’s really going to get you into trouble is if you extend that meal through the weekend. Repeatedly. Then slowly let it leak into Monday, Tuesday, and the rest of the week. Pretty soon, your weight is creeping back up and your face is filling out. Oops. Little bites are nothing, but added together, they become something big. Remember: just because you’re eating the crumbs from that brownie pan doesn’t mean you’re not consuming calories. They still count. (Seriously.)

Living a fit life is more than about a sound nutrition and training regimen; it’s also about having a fit mindset. In the beginning, you’ll find that you likely need a lot of extrinsic motivation to make the right decision. You bribe yourself with gifts for when you reach mini milestones, you secure a workout partner so you’re less likely to skimp out on a session, and you need to feed off of constant positive encouragement to keep going. Motivational pictures, videos, and quotes clutter your desktop as you seek to draw motivation from outside sources at the start of each new day. More days than not, you just don’t feel like doing the work. But you dig deep and keep going anyway.

Eventually, that quiet voice inside your head becomes increasingly louder and that fire inside you burns stronger. There’s no question over whether or not you’re going to get up early to get in a lift before work. You order a chicken salad (double meat with dressing on the side) when you go out to eat – and you don’t even bat an eyelash. You want to eat healthy, wholesome foods. You look forward to your daily sweat session. You begin to see exercise no longer as punishment but a privilege and a right.

You understand that you have the right to treat your body with respect, and you are more than willing to do so.

That moment marks the transition from extrinsic to intrinsic motivation. Congratulations, my friend – you’ve crossed the giant chasm.

Just a snippet of my fitness staples. I never go anywhere without these.

Then and only then will you understand that fitness is not a one-night stand. If you view fitness as a short-term gig, you’re doomed for failure. Think of yourself as being married to fitness: you’ll have disagreements sometimes, you may go days without communicating after a fight, you may not always want or need to be around each other all the time – but at the end of the day, you’re committed to staying together for life.

Cheeseburgers and Oreos? They’re long-distance relationships. You love each other, but you don’t get to enjoy each other’s company everyday. Maybe every weekend. Maybe every two weeks.

Master the simple, basic rules of nutrition and implement them into your life day in and day out: prioritize protein at every meal, consume plenty of vegetables (something I’m working on myself), and consume your carbs in the peri-workout window. This is, in my opinion, the basic foundation of quality nutrition that should first be solidified before delving into more advanced styles of eating (eg. intermittent fasting, carb backloading).

With regards to exercise, don’t go all out. If the last time you stepped into the gym was back when the Backstreet Boys were still around, you probably shouldn’t start off on a six-day schedule. Ease into it – three times a week will be more than enough to begin with. Be patient. You didn’t get out of shape overnight, did you? So why should you expect to whip right back into tip top condition after a week? Remember that progress, however slow, is still progress. Be proud of yourself; at least you had the mojo to even start. That in itself is a big step.

Ask yourself this: is what you’re doing now something you can sustain for the rest of your life? If you’re crash dieting, I encourage you to take a step back, look up, and see the long-term vision. Make your fitness-related decisions a lifestyle choice. Make it work for you.

(A caveat: yes, it’s a lifestyle, but don’t let it consume you. Being a neurotic eater is no fun. Freaking out because you can’t figure out how many grams of butter was smeared onto your salmon at your favorite restaurant is… obnoxious. If you missed out on a holiday dinner because you thought getting to the gym during that hour was more important, you need to seriously re-think your priorities.)

Just as love is a decision, so is fitness. It should revolve around your life and not the other way around.

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My (Dietary) Confessions http://www.soheeleefitness.com/nutrition/my-dietary-confessions/ http://www.soheeleefitness.com/nutrition/my-dietary-confessions/#comments Mon, 10 Sep 2012 16:55:14 +0000 http://www.soheeleefitness.com/?p=1434 These are my confessions.

I’m going to have to ask Usher to share the podium for a few minutes here. I know many of us fitness folks like to act like we have perfect diets – we always eat “clean” (or what have you), we get in our daily gallon of water, and we hardly ever have slip ups. I wouldn’t be surprised if I gave many of you readers the same impression about myself. I want you to all to be aware, however, that despite having a solid dietary foundation, I still have my quirks.

And I’m here to lay them out for you.

I have the world’s most serious sweet tooth. I have it down to a science. How many Splenda packets goes into my morning iced coffee from Dunkin’ Donuts? 4 for a small, 7 for a medium, 10 for a large. Yes, I know it’s disgustingly excessive, but that’s the way I like it. Granted, I stick to Stevia as my sweetener of choice when I can, but when I’m in a bind, Splenda will do. My affinity for candy is no better. Werther’s caramels, Swedish Fish, Almond Joy – if you leave it out in front of me, there’s a good chance the rest of the day will be shot. I’ve never tasted anything that I thought was “too sweet”; I’m usually making it even sweeter. There was a time during my childhood when I would routinely open the fridge and chug sweetened condensed milk straight out of the can. My knees buckle at the sight of ice cream (real ice cream, mind you) and I can never get too many toppings on my froyo.

I’m all or nothing when it comes to gum. Which is why I’m trying to quit it cold turkey. The worst period for me was my senior year of high school, when I was grinding through 8 full classes, a handful of extracurriculars, and getting in two workouts everyday. I chomped through over a pack of gum a day – not unlike a bad smoking habit – to deal with the stress. My gum of choice has been narrowed down to the 5 green (aka spearmint) and Extra (mint chocolate chip) flavors. I’ve so far been successful for the past three weeks in staying away from all that masticating (sounds dirty, doesn’t it?) and opting for more teeth brushing sessions, but only time will tell whether this will be a permanent lifestyle change. I’ve been known to crave gum so badly to the point of driving to a gas station in the middle of the night just to get my fix. Addictive personality – who, me?

Do want.

I drink a Diet Mt. Dew everyday. With my new working hours as a strength coach at Tyler English Fitness, I’m awake by 4a.m. every morning. I’m sipping on my first coffee an hour later, and usually within the next 3 hours, I’ll crack open a can. I’ve already been accused by fellow coaches – and clients alike! – of “hiding” the can in my arms as I walk around and coach. What, hey… I can’t help it! Okay, okay, yes I can. I don’t know what it is about this particular soda that I like so much. It takes everything in me to cap it at just one can a day; otherwise I will gladly chug through at least three. This is one little dose of happy-in-a-can (quite literally) that I refuse to give up.

Sometimes I go days without consuming any veggies. I’m a little ashamed to say this, but I’ve resorted to purchasing frozen steam bags of broccoli and green beans just to make sure I get my daily greens. I’ve encountered far too many instances in the past year when I’ve bought produce and left it to rot in the fridge for weeks, only to have to throw it all out at the end. I figured frozen is at least better than nothing, and now I make an effort to eat at least 2 cups a day. It’s weird to think that there was once a time when I was an absolute fiend – and I’m talking heaping piles of butter lettuce, cucumbers, bell peppers, and broccoli. Today, I have to throw spinach in my shakes and trick myself into eating more leafy greens.

A giant bowl of broccoli and carrots. This was one of the good days.

I like eating crap food. I mean I really, really like it. If I could get away with living off a diet of sliders (with bacon, please), onion strings, buffalo wings, and french toast, I’d be all over that in a heartbeat. As it is, however, I gain weight at the blink of an eye (not to mention all the not-so-stellar health consequences), which means I always have to keep my diet in check. I like oats and beef just fine – hell, sometimes all I really want is an oversized chicken salad – but there’s nothing quite like a succulent, cheesy burger oozing with grease. And buttery pancakes. As Julia Child herself noted, “You can never have too much butter!”

All of us have glitches in our dietary habits that make us human. And you know what? I’m not embarrassed to admit them. The last thing I want to be is someone who never strays from her diet and misses out on a social life and loving, fulfilling relationships just because I’m worried about one breath mint that I now feel compelled to burn off (I’m sure we can all think of a few people we know like this). It’s not. Worth it. I’ve been there, done that. And that shit sucks.

When all is said and done, I’d estimate that around 90% of my diet is pretty bang on. I’m always willing to leave that last 10% as cushioning for so-called “imperfections” such as the ones listed above. Unless my habits degenerate into serious, debilitating problems, I’m not going to worry about them too much.

These are my confessions. What are yours?

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Miscellaneous Musings of the Month: August 2012 Edition http://www.soheeleefitness.com/misc/miscellaneous-musings-of-the-month-august-2012-edition/ http://www.soheeleefitness.com/misc/miscellaneous-musings-of-the-month-august-2012-edition/#comments Tue, 04 Sep 2012 19:28:41 +0000 http://www.soheeleefitness.com/?p=1427 Happy September, everyone. Summer is reaching its end and the kids are heading back to school. This transitional period applies not only to them but myself as well. I’ve had to make the move from waking up at a leisurely 9a.m. to duct taping my eyelids open at 4a.m. to get to work at my new job. (On a side note, can I just say how pumped I am that I don’t have to deal with school anymore?) I’ve been busy taking care of life logistics the past few weeks, which explains my dearth of articles as of late. Hope you can excuse that for now. I’ve got a whole list of topics lined up for the upcoming months, however… so be on the lookout for that!

Here’s a hodgepodge of happenings and thoughts from the month of August.


  • Are we friends on Facebook yet? If not, why not? I’m looking to connect with anyone and everyone even remotely interested in fitness. If this is you, let’s be FB official :) Oh, and you get bonus points if you’re a pug lover, too.
  • Last Thursday was the conclusion of my time as an intern at Cressey Performance. I’ll leave the details for another post, but for now, let’s just say that I don’t think I could have learned to be as confident of a coach as I am had I worked anywhere else this summer. The past few months have absolutely flown by, and I’m eager for everything that lies ahead. I’ve packed up all my belongings and will be moving to a new apartment to live life as a grown up working a real, full-time job for the first time in my life. Overwhelmed? Sure. Excited? Without a doubt.
  • Training video of the month. This PR took place this past Saturday as I was surrounded by a bunch of fitness peeps. The energy was uber high on the training floor and my glutes were twitching for some work. Bret wanted me to hit 265 x 8 in 6 months; I surpassed that in less than 2. Re-watching the video, I could have gotten better ROM there but I’m still happy with it. Regardless, I guess my glutes are kind of strong, eh?
  • Girl Talk, you know what’s up. If you haven’t heard of this DJ yet, you’re missing out. Props to Neal, a client at CP, for introducing the entire gym to this workout gem. I’ve honestly never heard anything like it and was hooked within the first few seconds. He’s known for his digital mashups. I really don’t know much about this guy except for the fact that he kicks major ass. I’m told you can get all his work for free here. Are you a fan? I’m a fan.

  • I’m constantly amused by the degree to which people on the Internet don’t read. By this I mean that they will start to read an article, look at one sentence that jumps out at them, and then go ape shit as they make asinine assumptions left and right and get all angry for no reason. If you’re really going to spend your spare time furiously typing away and flinging profanities at someone over the Internet you don’t even know, I think you need some better hobbies. You know, like knitting, basket weaving, counting the hairs on your head. At least you’d be doing something productive. “Hey grandkids, when I was your age, I was an Internet warrior. I absolutely e-slayed these jerks online.” – said no one ever.
  • Are you on Fitocracy yet? If you’re not, what the heck are you waiting for? Click here to sign up. The Fitocracy team has recently been working their booties off to put together a whole new look – and now people are calling it the new Facebook of sorts. Seriously, it’s pretty awesome. Check it out. It’s easy and, uhh, addictive. Don’t say I didn’t warn you.
  • I’ve been asked over and over where in the world I am now that my internship at Cressey Performance is over and what I’m up to. Most people assume that I’ve headed back to California to find work closer to home. Truth be told, I accepted a job offer not too long ago to join the staff at Tyler English Fitnessas a strength coach. It’s a funny story how that whole opportunity came about, but let’s just say that I fell in love with the place as soon as I stepped into the facility, and to land that job was almost too good to be true. So from now on, I’m residing in the quaint little town of Avon, Connecticut and slowly getting used to the idea of being a New Englander. I owe all my thanks to Tyler English, his girlfriend Lindsay, and the rest of the staff for being so welcoming. Please stop by if you’re ever in the area (about 20 miles west of Hartford) and hop in on a metabolic group conditioning class – I promise you will leave with the biggest smile on your life.

    Tyler English Fitness – my new second home

  • Lastly, before I wrap this up, I want to address something that’s been directed at me quite a bit lately. Many seem a bit taken back when they learn that I’m willing to go anywhere in the world – and cut short any leisure time I may have planned out – for the sake of my career. Let me tell you something: what I do is not just a career to me. It’s not about getting a paycheck so I can live comfortably and make enough money to justify owning 10 pairs of Lululemon yoga pants (though to be fair, that is tempting). And it’s certainly not about one-upping others. Fitness and everything even remotely related to it – my writing, modeling, competing, coaching, consulting, social media-ing – stems from a place of passion. When you’re passionate about something and you truly love it from the depths of your heart, it doesn’t feel like work. What may look like insanity to others is perfectly normal to you. Getting up at what should be illegally early hours, coaching all day, staying late after work to get in a training session, then stumbling home to meet that writing deadline I’ve set for myself – that’s me. I’m proud of who I am, everything that I do, and all that I’ve accomplished thus far. You may think I’m crazy (or stupid, even) because I’m willing to move across the country on my own and start my life over from scratch all for the sake of fitness, but you know what? At the end of the day, straddling that line between stupidity and insanity may be a risk, but it’s what’s going to separate the winners and the losers. And don’t forget… this is my life.

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Willpower Wonders III: Flex That Muscle http://www.soheeleefitness.com/psychology/willpower-wonders-iii-flex-that-muscle/ http://www.soheeleefitness.com/psychology/willpower-wonders-iii-flex-that-muscle/#comments Thu, 23 Aug 2012 13:22:16 +0000 http://www.soheeleefitness.com/?p=1412 There’s something I’ve struggled with over the past two months out here in the Boston area, and I’m only just now beginning to figure out an effective solution. Here’s the thing: I work at work, then I come home and I try to work. So I work before I work, but then my later work doesn’t really happen. What I ended up doing recently is moving my later work to my before work so that work actually gets done, and then I can go into work and work all day and be fine.

Are you following me? No? Okay, let me try again.

My full-time internship as a strength coach at Cressey Performance sucks the energy out of me. Depending on whether or not I’m training myself that day, I’m constantly on my feet on the training room floor between 7 to 9 hours a day. Add to that the mental exhaustion of making an effort to be friendly to everyone while simultaneously keeping an eye on all the clients that come through to make sure they’re not butchering their form – and I’m pooped. Most nights, I’ve come home and all I’ve want to do is hide in my room for the rest of the evening. As a natural introvert, being constantly surrounded by people all day as part of my job is really a challenge, and it takes a serious toll on me. But I have to keep in mind that I’m not only a strength coach – I’ve also got my Sohee Lee Fitness responsibilities. That includes writing, answering emails, taking care of online clients, and staying on top of social media (my Twitter handle is strong). Every night that I’ve pushed back an article deadline for myself, however, I’ve been racked with guilt. I’ve felt that I haven’t been living up to my expectations and that I’ve simply been lazy. I’ve that I’ve been losing steam in the motivation department and my want has been slowly fading away.

Here’s what I’ve been doing wrong: I’ve been using up all my willpower as a coach that my stores have been depleted by the time I’ve come home every night.

Willpower levels have been shown to peak first thing in the morning and steadily wane throughout the day. What’s more, it appears that every act of self-control draws from the same reserve. So if you have to sit through two hours of traffic in the morning without losing your cool and then tolerate incessant nagging from your co-worker in the neighboring cubicle, both of those acts will chip away at your total control tank. What does this mean? It means that, in a twisted way, utilizing self-control can, if not managed properly, eventually lead to loss of control.

We’re not necessarily doomed for ice cream binges and all-out tantrums, however. First, a little bit of background.

Blood sugar levels are correlated with willpower failures. While willpower cannot be quantified, a number of controlled experiments have shown that not only does the brain rely on glucose for energy (and consequently decisions requiring self-control), but even the slightest drop in available circulating glucose will cause the brain to hoard the sugar it does have and cut out anything it deems superfluous. And according to the brain, self-control is the first to go.

This is deemed the energy budget model and makes sense from an evolutionary perspective. Before all of this existed – technology, a surplus of food, desk jobs – a drop in blood sugar levels had more significance. It didn’t mean that it was time to reach for another brownie, but rather a sign that food was actually not available. Food supplies were unpredictable way back when, so it makes sense that your brain would have wanted to warn you of limited sources. To have a brain that could bias you toward immediate gratification and impulses meant that you were more likely to survive (think about it – jumping at the first hint of sustenance, or slowly amble over to stare down at the remains of animal bones already scraped clean?).

Hold your horses there. I’m not giving you an excuse to chomp down on that danish. Put it down. (Seriously, put it down.) While it’s true that a drop in blood sugar is bad news bears as far as willpower is considered, the amount of sugar that the brain actually needs to function optimally clocks in at less than half a Tic Tac per minute. A little disheartening, wouldn’t you say? If you inhale that chocolate chip cookie, you’ll experience a sugar crash shortly afterward. Sky high blood sugar, low energy. The moral of the story? Stick to foods that will give you lasting energy. You know what it is.

I challenge you to work your self-control muscle – and not just your gluteus maximus with them hip thrusts – by trying out the following task: control one small thing that you typically don’t control. The important part here is that it’s small; nothing that’s daunting and will make you feel overwhelmed. Clean two dishes before you shuffle off to work in the mornings. Pack all your meals the night before. Use your non-dominant hand for daily activities. Hang up your jacket instead of throwing it on the floor when you get home in the evenings. Committing to small yet consistent acts of self-control can increase overall willpower. Mini doses rather than a huge spike followed by a crash and burn, in other words. Baby steps, my friend.

The mere fact that you are forcing yourself to notice what you are about to do and opting for the more difficult thing is critical here. The brain pauses before acting, and the more you practice this, the more likely it is that that behavior will soon become ingrained as a habit. The beauty lies in the apparent trivial nature of each act. They may be small, but over time they can add up and create something great.

The thought that self-control has a limit may be more of a reflection of people’s beliefs about willpower rather than their true physical and mental boundaries. If you think in your head that steering clear of junk food and instead filling your body with natural, wholesome foods is going to much easier to do three months from now as long as you stay consistent, you’re far less likely to throw in the towel in your quest to get healthy. If you imagine a day in the future when you will look forward to training and not be intimidated by the gym, you have a better chance of showing up everyday. These thoughts will make you tougher and give you the motivation to tough it out through the temporary misery. This idea is just speculation at this point but is an intriguing theory that is currently being further investigated. Never underestimate the power of the mind.

Back to my issue with trying to do work in the evenings. As I type this, it is 9:06a.m. on a Thursday morning. I’ve been up since 7a.m. working like a madman, and I feel great. I’m not cranky when I reply to e-mails and I actually feel excited to write this piece. This is a far cry from my evening woes. Add to that the fact that I know that I will have less to do by the time I come back from Cressey Performance tonight – I’m as happy as a pig rolling in turd.

If you can’t muster up the energy to do what’s important to you when you try to do it, schedule it for when you are feeling your best. This may mean getting to bed earlier so you have time in the mornings to devote to your up-and-coming business, and it may mean getting in your training earlier in the day so you’re not dragging through it (or worse, skipping out on it altogether). Whatever it is you have to do, don’t just make it a priority in your head; take action and give it a VIP spot in your daily schedule.

We walk a fine tightrope. We must constantly straddle the line between using too much willpower versus letting it deteriorate on its own accord out of neglect. So again, small, consistent challenges testing your self-control to strengthen the willpower muscle, and scheduling important duties for when you’re most likely to get it done. I promise doing just these two things will go a long way to make you more productive, happier, and more fulfilled.

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