First, I apologize for the lack of activity on here. My husband is trying to get a new design up and I have been waiting on that. Can't wait any long, I will continue to post on here until I get the word and instruction on the other one. Until then...
I am sure so many of you have seen the video's from Britain's Got Talent, of a Miss Susan Boyle and the winner from last season Paul Potts. I remember watching both and having the same reaction that the crowd and judges might have had. I cringed as they prepared to sing, believing they were only going to embarrass themselves. Why did I and so many think that....maybe because of they way they looked. A crooked tooth, shabby clothing, awkward behavior? They did not give off the typical "look" we have grown accustom to for the modern day artist. As I am sure many of you were, I was taken back by their performance. Almost to tears, as I watched this amazing talent spring forth flowing past their lips.
I have certainly felt like Paul Potts or Miss Susan Boyle many times. I am certainly not your skinniest trainer and could probably lean down a bit more. I am sure there have been times that other have looked at me and thought, why is she attempting this sort of career. There have been many times, last night in fact, where I arrive at the gym and as I make my way to the weights and benches I get a few sideways stares. I am usually the only female and often times, push out much more than any of the guys do as far as energy, and endurance. I always leave with a smug smile plastered on my face, because I showed the world once again that you don't have to look perfect to be amazing.
So my lesson to myself and to others...NEVER underestimate, first, your abilities and second, others abilities. You might be surprised at what you really can do when you try. You have an amazing amount of potential welled up in you, it is just a matter of believing in yourself and pushing past your own fears, apprehensions and mental road blocks. You must also never underestimate others abilities. Always give people the benefit of the doubt and believe in them. I have worked with many people over the last three years and I never cease to be amazed at what my clients can do when they are given a little nudge during our sessions. To all of my clients reading this, you are amazing, and you have way more strength, endurance, abilities, and physical gifts then you think you do. One more rep, one more set, 5 more mins, one more weight plate....you have it in you.
Believe in yourself, believe in others and then stand back and see the lid of life be removed!
Sunday, April 19, 2009
Saturday, April 4, 2009
But wait, I am sick, sore or sad...
There is a large sign on one of the windows of our gym that I see every day, sometimes multiple times as I am coming in and out. It simply says, "Great bodies are not born they are forged." Those words have resonated in my mind many times, and often when I feel like skipping a day or even going easy during a workout I remind myself that truly a great body, awesome health and improved athletic performance is not the result of genetics, or wishful thinking but day in and day out sacrifice and diligence. Even those who have been blessed with incredible genetics and a natural ability to perform athletically still have to practice, sacrifice and strive.
I started a book last night called ChiRunning, in an effort get ready for marathon season and on the second page it says, "your biography will become your biology." Your daily actions and choices will result in the biology of your body. Often people will find any excuse to forgo the gym and either sleep in, watch their favorite show, or hang with friends. Over time these choices can take toll on your overall health and/or progress. You will notice it becomes easier and easier to "skip" your normal workout. Don't expect to see progress or even maintenance though when you choose this route.
Now don't get me wrong, there are days you will need to take off and times you will need to socialize instead of workout. There will be moments you want to indulge at a birthday party or celebrate an accomplishment and I encourage all of those. Just remember to bounce back, stay on the straight and narrow and use moderation. What fun is never getting to eat foods you sometimes crave, or having to work out seven days a week? There has to be a balance my friend, but remember a plate full of those choices day in and day out will result in delayed progress, weight gain, and poor athletic performance.
So when do you get to skip out on the gym? Here is a rule of thumb from Robert Mazzeo, Ph.D., a professor at the University of CO.
1. If you have the sniffles...dial down the intensity, "You have less energy when you're fighting a bug."
2. When you're congested and achy...take a day off, "Your body is already working overtime to help you recover. Overexerting yourself with exercise will just make it tougher to get better. Try yoga, walking, biking, or the elliptical."
3. *For the Ladies* If you have the worst cramps ever...work out, "Any activity that improves blood flow to the pelvic region can help ease the pain."
4. When you're exhausted...rest up, "If you're sleep-deprived, exercise may increase the production of stress hormones that suppress your immune system. Push hard tomorrow instead."
Tip: Even when you feel like you don't have the time, energy, or stamina I dare you to start working out anyways. Take a walk around the neighborhood, turn around and drive to the gym or do a few push-ups before bed. I have never regretted working out, only those times I fell prey to my excuses.
I started a book last night called ChiRunning, in an effort get ready for marathon season and on the second page it says, "your biography will become your biology." Your daily actions and choices will result in the biology of your body. Often people will find any excuse to forgo the gym and either sleep in, watch their favorite show, or hang with friends. Over time these choices can take toll on your overall health and/or progress. You will notice it becomes easier and easier to "skip" your normal workout. Don't expect to see progress or even maintenance though when you choose this route.
Now don't get me wrong, there are days you will need to take off and times you will need to socialize instead of workout. There will be moments you want to indulge at a birthday party or celebrate an accomplishment and I encourage all of those. Just remember to bounce back, stay on the straight and narrow and use moderation. What fun is never getting to eat foods you sometimes crave, or having to work out seven days a week? There has to be a balance my friend, but remember a plate full of those choices day in and day out will result in delayed progress, weight gain, and poor athletic performance.
So when do you get to skip out on the gym? Here is a rule of thumb from Robert Mazzeo, Ph.D., a professor at the University of CO.
1. If you have the sniffles...dial down the intensity, "You have less energy when you're fighting a bug."
2. When you're congested and achy...take a day off, "Your body is already working overtime to help you recover. Overexerting yourself with exercise will just make it tougher to get better. Try yoga, walking, biking, or the elliptical."
3. *For the Ladies* If you have the worst cramps ever...work out, "Any activity that improves blood flow to the pelvic region can help ease the pain."
4. When you're exhausted...rest up, "If you're sleep-deprived, exercise may increase the production of stress hormones that suppress your immune system. Push hard tomorrow instead."
Tip: Even when you feel like you don't have the time, energy, or stamina I dare you to start working out anyways. Take a walk around the neighborhood, turn around and drive to the gym or do a few push-ups before bed. I have never regretted working out, only those times I fell prey to my excuses.
Monday, March 30, 2009
Exercise/Weight-Loss Paradox
I am currently getting ready to take my APEX Fit Pro exam to enhance my credentials and just general education, and came across some vital information that I think would be wise to share. I have told many of my clients, as well as myself these same equations I am about to share, but putting in this format might be easier to grasp and understand.
Who has not found themselves doing the same thing at the gym? You get in a routine, where you know what to hit first, what to stuff in the middle and what to conclude the session with. You continue to do this for some time, until you realize, "I am not losing weight, not toning up, not getting more athletic, not reaching my goals, and/or am bored." I am sure you have heard that the body gets accustom to what you are doing and by direct result it does not have to work harder to perform. You either see stagnate progress or worse, weight gain. The body is an interesting organism that requires consistent attention and varied attack.
Let me share a formula that I came across that might better solidify what I am trying to say...
Joe Smith needs 2,000 calories to maintain his current weight:
2,000 : Maintenance
+500 : +Exercise/Physiological adaptations
------
2,500 : Total Calories Burned
Therefore a 500-calorie deficit is created (remember you have to create a deficit to lose weight). Now take a look at this....
500 Original Starting Deficit
-250 Lost when adaptation phase ends (when your body becomes accustom)
------
250 What you are currently burning after adaptation phase is over
-100 Lost from increased cardiopulmonary (heart) efficiency
------
150 What you are currently burning after heart and muscle adaptation ends
-100 Lost from weight loss (less mass, means less calories needed to perform)
-----
50 Current calorie burn
This is significant to understand when you are venturing on your weight loss/gain journey. Once your body has adapted, you are burning substantially less calories. Over time, this could mean disaster for your goals.
So what do you do to combat against this? There are a few things you can do. First, if you are not knowledgeable about weight training/free weights/machines/HITT training, etc your best bet is to hire a trainer. Now before you say anything, no, I am not trying to sell myself. I am telling you what I did, and countless other have done. I had a trainer for 2 years before I ever even considered going on my own, let alone training other people. I even had a trainer while I was training others for a while. I learned proper form, feel and tempo, as well as a wealth of options to incorporate in my own routine. I realized even when I had become a trainer that I didn't know everything and I still needed new, fresh ideas, as will you if you want to see progress. Be wary of a trainer who claims to have "the answer" or only feels their style is the right style. I am constantly seeking new options, new ways of doing things and better methods to help myself and my clients. Second, if you feel comfortable, try new things. Too many people stick with one type of exercise; yoga, group fitness classes, body building, etc. Tap into all of them and you might be surprised at how well your body responds. Third and finally eliminate fear. Most all, can do all, you just have to be willing to step out of your comfort zone. I am not suggesting that a 95 year old run a marathon or a 10 year old start body building, but I am suggesting that the 95 year old possibly attempt walking around the block or the 10 year old start light weight lifting with a certified adult. The possibilities are endless, tap into one today!
Tip: Try something new this week, you many be surprised!
PS...new format coming soon...this one is too boring :)
Who has not found themselves doing the same thing at the gym? You get in a routine, where you know what to hit first, what to stuff in the middle and what to conclude the session with. You continue to do this for some time, until you realize, "I am not losing weight, not toning up, not getting more athletic, not reaching my goals, and/or am bored." I am sure you have heard that the body gets accustom to what you are doing and by direct result it does not have to work harder to perform. You either see stagnate progress or worse, weight gain. The body is an interesting organism that requires consistent attention and varied attack.
Let me share a formula that I came across that might better solidify what I am trying to say...
Joe Smith needs 2,000 calories to maintain his current weight:
2,000 : Maintenance
+500 : +Exercise/Physiological adaptations
------
2,500 : Total Calories Burned
Therefore a 500-calorie deficit is created (remember you have to create a deficit to lose weight). Now take a look at this....
500 Original Starting Deficit
-250 Lost when adaptation phase ends (when your body becomes accustom)
------
250 What you are currently burning after adaptation phase is over
-100 Lost from increased cardiopulmonary (heart) efficiency
------
150 What you are currently burning after heart and muscle adaptation ends
-100 Lost from weight loss (less mass, means less calories needed to perform)
-----
50 Current calorie burn
This is significant to understand when you are venturing on your weight loss/gain journey. Once your body has adapted, you are burning substantially less calories. Over time, this could mean disaster for your goals.
So what do you do to combat against this? There are a few things you can do. First, if you are not knowledgeable about weight training/free weights/machines/HITT training, etc your best bet is to hire a trainer. Now before you say anything, no, I am not trying to sell myself. I am telling you what I did, and countless other have done. I had a trainer for 2 years before I ever even considered going on my own, let alone training other people. I even had a trainer while I was training others for a while. I learned proper form, feel and tempo, as well as a wealth of options to incorporate in my own routine. I realized even when I had become a trainer that I didn't know everything and I still needed new, fresh ideas, as will you if you want to see progress. Be wary of a trainer who claims to have "the answer" or only feels their style is the right style. I am constantly seeking new options, new ways of doing things and better methods to help myself and my clients. Second, if you feel comfortable, try new things. Too many people stick with one type of exercise; yoga, group fitness classes, body building, etc. Tap into all of them and you might be surprised at how well your body responds. Third and finally eliminate fear. Most all, can do all, you just have to be willing to step out of your comfort zone. I am not suggesting that a 95 year old run a marathon or a 10 year old start body building, but I am suggesting that the 95 year old possibly attempt walking around the block or the 10 year old start light weight lifting with a certified adult. The possibilities are endless, tap into one today!
Tip: Try something new this week, you many be surprised!
PS...new format coming soon...this one is too boring :)
Thursday, March 26, 2009
Overcoming disappointments, mistakes and fears...
There were so many things I wanted to write about today but for the sake of not boring you and making sure I still have things to write about later I will only touch on my experience with my workout out today and my thoughts on escaping the pitfalls of disappoints, mistakes, and fears.
I was and am still pretty fatigued today, but am highly motivated and extremely focused right now so I jumped into my workout trying not to think about it. I started to tire but told myself to suck it up. About 40 minutes into it though I hit a wall. My head started to hurt, my body started to ache all over and mentally I was done. I tried a sports drink, tried taking a short break but nothing seemed to bridge the gap. I was sorely disappointed with myself but there was nothing I could at that point. I felt like I had let myself down and set myself back. I have ran a few marathons, worked out for a years and have pushed myself pretty hard before so I was totally caught off guard when this happened.
Back tracking, between clients and before my workout this morning, I was reading the next chapter of a fitness book I am strictly following for the 12-week duration of my transformation and the entire chapter was overcoming your fears. It talked about turning your fears into fuel and recognizing the bigger problems and to learn from them. He goes on to say "...rather than try to ignore your fears, learn from them. They teach you about yourself, pointing to your weak points and biggest obstacles, and help you map out the most direct route, to achieving great levels of happiness and success."
I thought about this as I was trying to recover from my spell this morning. I will be honest, my immediate reaction was to overeat. I wanted some sort of comfort, and immediate repair for the internal and external damage I felt. But instead of giving into this, I evaluated the situation, took a moment to rethink what happened, what I wanted to happen and my long term goals and was put back into a better frame of mind. The urge was still there to "fall off the wagon" so to speak but the desire to overcome the long term fears and battles was greater. I am sure there will be moments in the future where my fear, disappoints and/or mistakes will be the winner in the immediate battle, but for today I turned my fear into fuel and make a better decision because of it.
Tip: When you feel the urge to binge, overeat, skip your workout, or overcome with fear, anxiety, disappoints or upsets about reaching your goals (physical or non-physical), stop and take a moment to reflect about your long term goals, overcoming your fears and maximizing the moment so that you wont regret it later. A marathon is completed by a million small steps...make the most out of each one.
I was and am still pretty fatigued today, but am highly motivated and extremely focused right now so I jumped into my workout trying not to think about it. I started to tire but told myself to suck it up. About 40 minutes into it though I hit a wall. My head started to hurt, my body started to ache all over and mentally I was done. I tried a sports drink, tried taking a short break but nothing seemed to bridge the gap. I was sorely disappointed with myself but there was nothing I could at that point. I felt like I had let myself down and set myself back. I have ran a few marathons, worked out for a years and have pushed myself pretty hard before so I was totally caught off guard when this happened.
Back tracking, between clients and before my workout this morning, I was reading the next chapter of a fitness book I am strictly following for the 12-week duration of my transformation and the entire chapter was overcoming your fears. It talked about turning your fears into fuel and recognizing the bigger problems and to learn from them. He goes on to say "...rather than try to ignore your fears, learn from them. They teach you about yourself, pointing to your weak points and biggest obstacles, and help you map out the most direct route, to achieving great levels of happiness and success."
I thought about this as I was trying to recover from my spell this morning. I will be honest, my immediate reaction was to overeat. I wanted some sort of comfort, and immediate repair for the internal and external damage I felt. But instead of giving into this, I evaluated the situation, took a moment to rethink what happened, what I wanted to happen and my long term goals and was put back into a better frame of mind. The urge was still there to "fall off the wagon" so to speak but the desire to overcome the long term fears and battles was greater. I am sure there will be moments in the future where my fear, disappoints and/or mistakes will be the winner in the immediate battle, but for today I turned my fear into fuel and make a better decision because of it.
Tip: When you feel the urge to binge, overeat, skip your workout, or overcome with fear, anxiety, disappoints or upsets about reaching your goals (physical or non-physical), stop and take a moment to reflect about your long term goals, overcoming your fears and maximizing the moment so that you wont regret it later. A marathon is completed by a million small steps...make the most out of each one.
Tuesday, March 24, 2009
Eating is 80% of the battle...
If I had a penny for every client who assumed that 20% of the battle was nutrition and 80% was physical exercise, I would be a rich woman. I hate to break it to you, but the contrary is true; 80% is nutrition, while only 20% is the exercise. Lest you think I am reducing the significance of exercise (and therefore the need for people like me), hear me out. You HAVE to expend more calories then you are consuming, you you HAVE to exercise to get fit and stay fit. However if your calorie consumption is exceeding how many calories you are burning on a daily basis, you will gain weight. So you have to find that happy balance of eating enough calories to function during the day and engage in daily exercise, but not to exceed what you are burning.
The catch is knowing how many calories you are consuming. Individuals are often deceived about how many calories they "think" they are consuming and this eventually catches up to him/her with the extra 5, 10, 15 or 20 pounds over time. We tend to forget the dressing on the salad or the bread stick at dinner. These add up and can sabotage your progress.
The nutritional aspect of reaching your goals is probably the hardest part of the equation, because it forces you to take a good, long look at what you are puting in your body. It might be scary at first, but stick with it and you will be pleasently surprised at how your taste, desires, and needs will change.
I have tried tracking my calories and not tracking, and I got my leanest when I was using a online journal to keep track of what I was eating. It kept me accountable and made me open up my eyes to what I was really eating. I started back up yesterday and will continue with it until the 12 weeks are up....who knows I might still use it afterwards.
If you like writing things, pick up a journal at any local store and start tracking what you are eating. You might be surprised at what you find. If you are a little more tech savvy and want something you can use online, try www.fitday.com. Its a free website, that allows you to log your food in from a database of hundreds of foods, or you can create your own food for anything you don't find on there.
Tip: You can exercise until the cows come home, but if you don't change your diet and start assessing how many calories you are consuming and how many you are expending you might find yourself disappointed with the results. Start tracking today. Remember, "Eat to train, don't train to eat!"
The catch is knowing how many calories you are consuming. Individuals are often deceived about how many calories they "think" they are consuming and this eventually catches up to him/her with the extra 5, 10, 15 or 20 pounds over time. We tend to forget the dressing on the salad or the bread stick at dinner. These add up and can sabotage your progress.
The nutritional aspect of reaching your goals is probably the hardest part of the equation, because it forces you to take a good, long look at what you are puting in your body. It might be scary at first, but stick with it and you will be pleasently surprised at how your taste, desires, and needs will change.
I have tried tracking my calories and not tracking, and I got my leanest when I was using a online journal to keep track of what I was eating. It kept me accountable and made me open up my eyes to what I was really eating. I started back up yesterday and will continue with it until the 12 weeks are up....who knows I might still use it afterwards.
If you like writing things, pick up a journal at any local store and start tracking what you are eating. You might be surprised at what you find. If you are a little more tech savvy and want something you can use online, try www.fitday.com. Its a free website, that allows you to log your food in from a database of hundreds of foods, or you can create your own food for anything you don't find on there.
Tip: You can exercise until the cows come home, but if you don't change your diet and start assessing how many calories you are consuming and how many you are expending you might find yourself disappointed with the results. Start tracking today. Remember, "Eat to train, don't train to eat!"
Monday, March 23, 2009
Night Training
My schedule got moved around this morning and I was unable to complete my workout in the am as usual, so I planned to do it this evening after all of my clients. I have to tip my hat to those who make that a regular habit. I just don't find the energy I usually have in the morning when I try to work out at night. I fatigue quicker, and am worried about finishing quicker so I can head home. I completed my workout however and felt good as I trek towards my peak performance.
Tip: working out in the morning eliminates any chance of you bailing out later because of fatigue, stress, or just lack of motivation. Getting up a little earlier is certainly harder, but well worth it when you have an overall better day, are more alert, and know that you don't have to dig deep that night to make your way to the gym. Once in the habit, I promise it gets easier and more enjoyable.
Off to a blissful evening of rest!
Tip: working out in the morning eliminates any chance of you bailing out later because of fatigue, stress, or just lack of motivation. Getting up a little earlier is certainly harder, but well worth it when you have an overall better day, are more alert, and know that you don't have to dig deep that night to make your way to the gym. Once in the habit, I promise it gets easier and more enjoyable.
Off to a blissful evening of rest!
Reaching for the stars....
So what exactly do you write on your first post of your first blog? I mean the list is endless and could very well bore you all to death within the first reading. So I guess I will stick with the basic's and just explain why I am doing this and why I am vying for your time.
At one point in my life, I was topping 210 on the scale on a 5'7" frame. While not ideal, but I managed to still enjoy life and be involved in all the non-athletic clubs and movements that were available. During my last year of my undergrad I got a rude awakening that maybe my weight was getting in the way and I probably needed to do something about it. I went hard core. You know those people who go to the gym for hours at a time and eat almost nothing...well that was me. I did this for months and saw some amazing results, but was still not satisified. I was just a smaller, but still flabby me.
About this time, I moved to another state and there I "purchased" my first personal trainer. I assumed I was pretty healthy, and fit at that time, but I was in for another rude awakening. I was taken though programs and specific exercises that tested my limits. To my surprise I feel in love with it all, as I watched my body transform. I signed up for my first half marathon and was well on my way to be reaching my ultimate fitness goals.
Along with falling in love with it, I feel in love with wanting to help others do the same thing. When I moved again to finish my Master's I got a part-time job as a fitness trainer. I felt like I had finally found my nitch. I thrived on helping people over come the same struggles I did and continue to. I am not your typical trainer. I still could be considered over weight by some and still struggle with wanting to eat certain foods. But that has only helped me as I have worked with so many who face the same battles, the same struggles and the same achievements.
A part-time job, turned into a full-time passion and I then a full-time career as a trainer who eats, sleeps, and talks this stuff. I have been doing this for 3 years and I still love what I do. I love it so much I want to start my own business one day. Part of starting my own business though is getting myself into peak performance. The sad part of selling in this industry is visual perception. I can probably run circles, in knowledge and even physical endurance, around other trainers but I have to look the part. I am very happy with myself and don't struggle with serious self-esteem bouts, but I know that I can and should take my body to where it wants and needs to go physically. So that is where this blog comes in. I am going to embark on a 12 week journey to condition my body to its peak performance. I will blog about the struggles, the triumps, the battles, but most importantly the idea that you and I can do this. Achieveing your dream body, or goal is not out of the question, nor is it impossible.
I will include exercise types, receipes, ways to overcome certain challenges, but most importantly I want you the reader to know that if I can do this, so can you.
Welcome to real living....
At one point in my life, I was topping 210 on the scale on a 5'7" frame. While not ideal, but I managed to still enjoy life and be involved in all the non-athletic clubs and movements that were available. During my last year of my undergrad I got a rude awakening that maybe my weight was getting in the way and I probably needed to do something about it. I went hard core. You know those people who go to the gym for hours at a time and eat almost nothing...well that was me. I did this for months and saw some amazing results, but was still not satisified. I was just a smaller, but still flabby me.
About this time, I moved to another state and there I "purchased" my first personal trainer. I assumed I was pretty healthy, and fit at that time, but I was in for another rude awakening. I was taken though programs and specific exercises that tested my limits. To my surprise I feel in love with it all, as I watched my body transform. I signed up for my first half marathon and was well on my way to be reaching my ultimate fitness goals.
Along with falling in love with it, I feel in love with wanting to help others do the same thing. When I moved again to finish my Master's I got a part-time job as a fitness trainer. I felt like I had finally found my nitch. I thrived on helping people over come the same struggles I did and continue to. I am not your typical trainer. I still could be considered over weight by some and still struggle with wanting to eat certain foods. But that has only helped me as I have worked with so many who face the same battles, the same struggles and the same achievements.
A part-time job, turned into a full-time passion and I then a full-time career as a trainer who eats, sleeps, and talks this stuff. I have been doing this for 3 years and I still love what I do. I love it so much I want to start my own business one day. Part of starting my own business though is getting myself into peak performance. The sad part of selling in this industry is visual perception. I can probably run circles, in knowledge and even physical endurance, around other trainers but I have to look the part. I am very happy with myself and don't struggle with serious self-esteem bouts, but I know that I can and should take my body to where it wants and needs to go physically. So that is where this blog comes in. I am going to embark on a 12 week journey to condition my body to its peak performance. I will blog about the struggles, the triumps, the battles, but most importantly the idea that you and I can do this. Achieveing your dream body, or goal is not out of the question, nor is it impossible.
I will include exercise types, receipes, ways to overcome certain challenges, but most importantly I want you the reader to know that if I can do this, so can you.
Welcome to real living....
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