It's tough some days being a self-employed personal trainer. You see it’s a lonely business when I’m away from my clients and left to my own mind. When alone my mind defaults to the negative loop tapes and I do believe three tapes play at once in my mind. They tell me I should have rock hard abs, I should not have had that berry crumble last night, horrors if I'm online or reading a fitness magazine that I see those images and feel a sense of failure as I don't look like those super athletes or the super models who by the way have great pressure and magical tricks to capture those professional images of perfection. Usually after my workouts the tapes stop and I remember I'm just perfect the way I am.....perfectly imperfect.
For each person being ‘in shape’, the shape you desire is a very personal thing. Just the word ‘shape’ leads one to believe that this quest is an actual body shape and of course our society screams ‘skinny” is the shape. Don’t get me wrong it would be greet to be firm all over and have the muscle tone and definition I absolutely desire but people its progress not perfection. I am a Progressional Athlete. Professionals or elite athletes do NOT achieve what they do without sacrifice; be it relationships, never having treats or time with their kids (if they have any) and the list could go on. Define your own success. If I can fit a workout in everyday, be a good mom, wife, train my clients and keep a home somewhat clean - I am laughing and I am generally happy.
In regards to shape I learned awhile back to ‘never judge a book by its cover’ and fit isn’t about size. I have been blessed to work with some extremely strong and fit trainers and clients at the Body Exchange Health and Fitness. These plus-size clients are strong and fit and are achieving their goals long-term one day at a time, one workout at a time. They know results take time and loads of effort.
As a working mom balance is my constant challenge. For me to be the best person I can for my family and for you as a trainer I need to eat well and sweat hard daily. I cannot afford to call a walk my workout today - maybe later in my life. Today to shed unwanted calories and achieve the endorphin release I need to keep me sane I must raise my heart rate to my acceptable training zone. Google that folks. Depending again on the time I have that day sometimes it means splitting my desired 60 min into 2-30 minute workouts or 3-20 minute time frames. Be creative, today my workout was in the basement on my spin bike while I did laundry, spinning while watching the spin cycle. We can't all be carrying our yoga mats into a studio while wearing our lulu pants and then going for skinny lattes (but I can dream).
Look around your home got a room you can groove in? Spin, do a fitness DVD, join a class, walk, run, or dance. What's holding you back? No money get a workout off the internet or at the library, got money hire a trainer or join a group fitness class or bootcamp. People, it is progress not perfection.
If I can fit a workout in everyday, be a good mom and wife, eat healthy, train my clients and keep a home I am a success – if I don’t succeed at all the above I am still a success. Move more and eat less! Blessings to you and yours!
Monday, September 12, 2011
Tuesday, August 9, 2011
Stress and Belly Fat
Did you know that stress can be your worst fat loss enemy? In the past few days working with my clients and talking with lady friends the subject of tummy fat has come up more than a few times. What is causing it? STRESS!!!!
While cortisol is an important hormone and a helpful part of the body’s response to stress, it’s important that the body’s relaxation response be activated so the body’s functions can return to normal following a stressful event. Higher and prolonged levels of cortisol in the bloodstream not only have numerous negative health effects on your immune system it is also responsible for increased abdominal fat. Unfortunately, in our current high-stress culture, the body’s stress response is activated so often that the body doesn’t always have a chance to return to normal, resulting in a state of chronic stress. So what does one do? You must build in some ‘de-stressors’ and if you can do even one of these steps your body and belly will thank you!
1. Exercise – Of course this is number one for me and should be for you! This is one of the most effective and healthiest ways to deal with any kind of stress. Get moving, do something that you enjoy, do it daily and try your best to get a sweat on!
2. Network, Fellowship, Find YOUR Tribe – Reach out to family and friends to develop meaningful relationships. Stay in touch, even when you feel the most stressed.
3. Meditate and Slow Down – Build in some down time where you do nothing. Practice sitting for five minutes and just focus on your breath or something positive like gratitude. Increase that time and see how much more effective you are after re-setting your body’s stress response timer.
4. Be of Service and get out of yourself– Sometimes the best way to help yourself feel better is to help someone else. Small gestures can make a big difference and can get you out of yourself. I don’t know about you but I sure get sick of me, me, and more me.
5. Powerful words – Develop positive self talk or a mantra to encourage yourself. You are a grown woman and don’t need to hear it from others (although geez sometimes it’s nice).
6. Rest – Most adults need 7-8 hours of sleep and almost everyone gets over tired. Stress can seem insurmountable under these conditions, so try to get your zzz’s on a regular basis.
7. LAUGH – Have a laugh, or plan something fun. Even if you’re under a timeline, sometimes by taking a break or having something to look forward to, it gives you renewed strength and energy. So take a break and have some fun.
8. WALK AWAY from or limit the time you spend with the people in your life who are negative, scared and fearful. They will drag you down and take your energy. Trust your intuition on who they are.
9. 70% is good enough – Accept imperfection for some things. Be realistic, don’t purposely set the bar low, do your best, but then accept your best even if it’s not perfect. Take imperfect action.
10. Be Creative – Nurture this side of yourself. Journal, paint, garden or cook.
11. Get organized – De-stress your mind and de-clutter your life. By getting organized you will save time too. Anyone looking for service work you are welcome to come by and help me out here.
12. Say ‘NO’ – Don’t over plan your life and prioritize what’s important to you (like exercise (put it in your day timer – make a date with YOU or a trainer!) This may mean saying no to some things like volunteering, social invitations, work commitments.
While cortisol is an important hormone and a helpful part of the body’s response to stress, it’s important that the body’s relaxation response be activated so the body’s functions can return to normal following a stressful event. Higher and prolonged levels of cortisol in the bloodstream not only have numerous negative health effects on your immune system it is also responsible for increased abdominal fat. Unfortunately, in our current high-stress culture, the body’s stress response is activated so often that the body doesn’t always have a chance to return to normal, resulting in a state of chronic stress. So what does one do? You must build in some ‘de-stressors’ and if you can do even one of these steps your body and belly will thank you!
1. Exercise – Of course this is number one for me and should be for you! This is one of the most effective and healthiest ways to deal with any kind of stress. Get moving, do something that you enjoy, do it daily and try your best to get a sweat on!
2. Network, Fellowship, Find YOUR Tribe – Reach out to family and friends to develop meaningful relationships. Stay in touch, even when you feel the most stressed.
3. Meditate and Slow Down – Build in some down time where you do nothing. Practice sitting for five minutes and just focus on your breath or something positive like gratitude. Increase that time and see how much more effective you are after re-setting your body’s stress response timer.
4. Be of Service and get out of yourself– Sometimes the best way to help yourself feel better is to help someone else. Small gestures can make a big difference and can get you out of yourself. I don’t know about you but I sure get sick of me, me, and more me.
5. Powerful words – Develop positive self talk or a mantra to encourage yourself. You are a grown woman and don’t need to hear it from others (although geez sometimes it’s nice).
6. Rest – Most adults need 7-8 hours of sleep and almost everyone gets over tired. Stress can seem insurmountable under these conditions, so try to get your zzz’s on a regular basis.
7. LAUGH – Have a laugh, or plan something fun. Even if you’re under a timeline, sometimes by taking a break or having something to look forward to, it gives you renewed strength and energy. So take a break and have some fun.
8. WALK AWAY from or limit the time you spend with the people in your life who are negative, scared and fearful. They will drag you down and take your energy. Trust your intuition on who they are.
9. 70% is good enough – Accept imperfection for some things. Be realistic, don’t purposely set the bar low, do your best, but then accept your best even if it’s not perfect. Take imperfect action.
10. Be Creative – Nurture this side of yourself. Journal, paint, garden or cook.
11. Get organized – De-stress your mind and de-clutter your life. By getting organized you will save time too. Anyone looking for service work you are welcome to come by and help me out here.
12. Say ‘NO’ – Don’t over plan your life and prioritize what’s important to you (like exercise (put it in your day timer – make a date with YOU or a trainer!) This may mean saying no to some things like volunteering, social invitations, work commitments.
Sunday, August 7, 2011
Trying to figure out how to lose weight fast and safe can be confusing and overwhelming. There is so much information out there that can be baffling, overwhelming and it just makes you want to throw your hands up in the air or rather into a bag of chips. I hope this information can help you begin the path to weight loss safely and without pills. While weight loss isn't complicated (it's simply calories in minus calories out), how to lose weight fast and healthy is not so simple. Here's a 12-step plan for how to lose weight fast naturally. It starts with 5 basics:
• Make a commitment.
• Eat only healthy foods.
• Consume fewer calories.
• Get super quality nutrition.
• Exercise enough every day.
And while slow weight loss tends to be more permanent, it's still definitely possible to lose weight a little faster. But how fast is fast and how fast is safe?
12 Steps to Lose Weight Fast Naturally
You could lose 20 pounds of water weight your first week. But that's not fat. It takes approximately 3,500 calories to add or subtract a pound of body fat. So for each 500 fewer daily calories, you lose about a pound a week.
1. Reduce calories per pound. If you currently eat 2,700 calories a day, by cutting down to 1,200 daily calories, you could possibly lose 3 pounds a week. But never average less than 1,000 to 1,200 calories a day.
2. Eat small meals more often. Eating every 2-3 hours helps you keep blood sugar stable, avoid ravenous hunger and make healthier choices. Don’t get too busy to eat or you will sabatoge all your efforts. Plan ahead and think of healthy choices and prepare those healthy snacks and bring them along on those errands, don’t look for them at the mall or work that’s where you find sugar and empty calories! BEWARE.
3. Include way more daily fiber. Try filling up on high fiber foods that are low in calories, you can satisfy your hunger and feel full on less food.
4. Keep a daily written record. Tracking calories, exercise and emotions in a weight loss journal, keeps you aware, accurate and accountable.
5. Manage time for weight loss. Learning how to lose weight fast, safe and healthy is a major project that takes time management and focus. Research nutrition online there are so many incredible sites dedicated to your health and wellness. If you don’t know what protein or carbs really are then Google it and learn it. Print if off and post it on the inside of your kitchen cupboards. My favorite website: www.sparkpeople.com
6. Exercise and be more active. Since physical activity burns calories and muscle burns more calories than fat, including exercise and weight training in your lose weight fast plan will help you lose weight faster. Weight training is especially important for women to prevent osteoporosis and ladies it helps to speed up your metabolism, burning calories faster and more efficiently. Hire a trainer to get you started or ask for help at your local gym. Correct form for your exercises is critical in achieving your goals and preventing injuries.
7. Drink pure calorie-free water. A high water intake fills you up, carries nutrients to cells and detoxifies your body. So drink at least 8 cups a day.
8. Choose the healthiest foods. We all know that a low calorie diet is much healthier – as long as you're eating the healthiest foods. This includes:
• Plenty of fresh fruits and vegetables (preferably organic meaning (chemical free),
• Good quality low fat, high protein foods,
• And enough good fats with limited bad fats.
9. Avoid sweet and salty foods. Salt and sugar cause water retention and food cravings. Stick with low sodium and low glycemic foods.
10. Get every important nutrient. If you want to be thin, looking good and feeling good too, you need to include quality health supplements.
11. Stop feeding your emotions. Hunger is generally not the cause of overeating. Emotions are. So to lose weight fast (or slow) it's absolutely necessary to learn how to stop emotional eating and overeating. Get help, your life depends on it.
12. Focus and keep your eyes on the prize. To win the battle, you must make "lose weight" the goal through visualization. Do you have a holiday or event coming up? Picture what you want to look like and keep that image as your focus when grabbing for the junk food or the extra drink. Picture where you want to be in 5 or 10 years or even 1 year from now? Healthy and hiking or testing blood sugar levels and bedridden due to some self-inflicted health condition. Are you sick and tired of being sick and tired? The choice is yours and you have to be ready to make your change!
To lose weight fast and healthy you still need to put these 12-steps for how to lose weight naturally into action. It works when you work it!
• Make a commitment.
• Eat only healthy foods.
• Consume fewer calories.
• Get super quality nutrition.
• Exercise enough every day.
And while slow weight loss tends to be more permanent, it's still definitely possible to lose weight a little faster. But how fast is fast and how fast is safe?
12 Steps to Lose Weight Fast Naturally
You could lose 20 pounds of water weight your first week. But that's not fat. It takes approximately 3,500 calories to add or subtract a pound of body fat. So for each 500 fewer daily calories, you lose about a pound a week.
1. Reduce calories per pound. If you currently eat 2,700 calories a day, by cutting down to 1,200 daily calories, you could possibly lose 3 pounds a week. But never average less than 1,000 to 1,200 calories a day.
2. Eat small meals more often. Eating every 2-3 hours helps you keep blood sugar stable, avoid ravenous hunger and make healthier choices. Don’t get too busy to eat or you will sabatoge all your efforts. Plan ahead and think of healthy choices and prepare those healthy snacks and bring them along on those errands, don’t look for them at the mall or work that’s where you find sugar and empty calories! BEWARE.
3. Include way more daily fiber. Try filling up on high fiber foods that are low in calories, you can satisfy your hunger and feel full on less food.
4. Keep a daily written record. Tracking calories, exercise and emotions in a weight loss journal, keeps you aware, accurate and accountable.
5. Manage time for weight loss. Learning how to lose weight fast, safe and healthy is a major project that takes time management and focus. Research nutrition online there are so many incredible sites dedicated to your health and wellness. If you don’t know what protein or carbs really are then Google it and learn it. Print if off and post it on the inside of your kitchen cupboards. My favorite website: www.sparkpeople.com
6. Exercise and be more active. Since physical activity burns calories and muscle burns more calories than fat, including exercise and weight training in your lose weight fast plan will help you lose weight faster. Weight training is especially important for women to prevent osteoporosis and ladies it helps to speed up your metabolism, burning calories faster and more efficiently. Hire a trainer to get you started or ask for help at your local gym. Correct form for your exercises is critical in achieving your goals and preventing injuries.
7. Drink pure calorie-free water. A high water intake fills you up, carries nutrients to cells and detoxifies your body. So drink at least 8 cups a day.
8. Choose the healthiest foods. We all know that a low calorie diet is much healthier – as long as you're eating the healthiest foods. This includes:
• Plenty of fresh fruits and vegetables (preferably organic meaning (chemical free),
• Good quality low fat, high protein foods,
• And enough good fats with limited bad fats.
9. Avoid sweet and salty foods. Salt and sugar cause water retention and food cravings. Stick with low sodium and low glycemic foods.
10. Get every important nutrient. If you want to be thin, looking good and feeling good too, you need to include quality health supplements.
11. Stop feeding your emotions. Hunger is generally not the cause of overeating. Emotions are. So to lose weight fast (or slow) it's absolutely necessary to learn how to stop emotional eating and overeating. Get help, your life depends on it.
12. Focus and keep your eyes on the prize. To win the battle, you must make "lose weight" the goal through visualization. Do you have a holiday or event coming up? Picture what you want to look like and keep that image as your focus when grabbing for the junk food or the extra drink. Picture where you want to be in 5 or 10 years or even 1 year from now? Healthy and hiking or testing blood sugar levels and bedridden due to some self-inflicted health condition. Are you sick and tired of being sick and tired? The choice is yours and you have to be ready to make your change!
To lose weight fast and healthy you still need to put these 12-steps for how to lose weight naturally into action. It works when you work it!
Saturday, July 23, 2011
Nothing changes until something changes
I’m off to a friend’s bbq and it’s just not the same as when I used to head out to indulge. Today I load my plate but it’s done with awareness. I have too much information in this brain to live with my head buried in the sand when it comes to how many calories are going in the shoot and how hard I have to work to work to burn those calories off. Today I am trying to live in a constant state of awareness so that I can combat that sneaky accumulation of weight that happens when one doesn’t live in awareness of what is going into their bodies. Some people choose not too be in awareness or are even in defiance and by all means that’s their choice; yet deep down I believe we all want abundant health. We were made to enjoy abundant health!
So tonight I will make conscious choices of what I eat. If I choose the dessert it’s because I’ve had the extra long workout today, planning ahead I call it. Yet if I’m looking to loose weight (which I am) I’m going to have to stick to some healthier options on the dessert platter such as: fruit. It always helps if I tell myself I CAN have that cake if I really want it and perhaps tomorrow I will but just for today – no thanks!
Just Google ‘calories burned’ and look at how hard you have to work to burn the excess calories you’ve consumed. Look up how many calories your favorite dessert or drink has and you may make different choices. You do need calories folks don’t get me wrong it’s the excess you don’t want. Start educating yourself and you will begin small changes in your choices. Based on your sex, age, and activity level you can find numerous tools on the internet so you know how many calories you personally need. Anything in access of that will be stored as fat in your body. Pick one or two manageable changes in calories consumption that you can live with and start small. Don’t jump on the diet wagon and deprive yourself because if you are like me the self sabotage kicks in and I’ll double that consumption.
So many people complain about how hard they workout and that nothing is happening with their body. They go to boot camp or the gym 2 – 3x a week and nothing. It is a two part process effective workout routines and you must look at what you are consuming (nutrition). Here it is for fun and for free, the secret to weight loss: You must burn more calories than you consume.
If you eat more than your Total Daily Energy Expenditure (TDEE) , you give your body more energy than it needs and it will store those extra calories (energy) as fuel reserve which unless you are burning those calories off will more than likely settle in fat stores in places you just don’t want them. So …..
1. eat more than your TDEE, your weight will increase
2. eat exactly your TDEE, your weight will remain constant
3. eat less than your TDEE, your weight will decrease
My best friend Maria in Ottawa has a trainer 2 x a week now and is ALSO maintaining her boot camps 2 x a week AND tossing in a run or two and is NOW seeing the changes she’s wanted and she’s proud. I too am so proud of her! It’s the best investment you can make – investing in you! Remember folks ‘nothing changes until something changes’.
So tonight I will make conscious choices of what I eat. If I choose the dessert it’s because I’ve had the extra long workout today, planning ahead I call it. Yet if I’m looking to loose weight (which I am) I’m going to have to stick to some healthier options on the dessert platter such as: fruit. It always helps if I tell myself I CAN have that cake if I really want it and perhaps tomorrow I will but just for today – no thanks!
Just Google ‘calories burned’ and look at how hard you have to work to burn the excess calories you’ve consumed. Look up how many calories your favorite dessert or drink has and you may make different choices. You do need calories folks don’t get me wrong it’s the excess you don’t want. Start educating yourself and you will begin small changes in your choices. Based on your sex, age, and activity level you can find numerous tools on the internet so you know how many calories you personally need. Anything in access of that will be stored as fat in your body. Pick one or two manageable changes in calories consumption that you can live with and start small. Don’t jump on the diet wagon and deprive yourself because if you are like me the self sabotage kicks in and I’ll double that consumption.
So many people complain about how hard they workout and that nothing is happening with their body. They go to boot camp or the gym 2 – 3x a week and nothing. It is a two part process effective workout routines and you must look at what you are consuming (nutrition). Here it is for fun and for free, the secret to weight loss: You must burn more calories than you consume.
If you eat more than your Total Daily Energy Expenditure (TDEE) , you give your body more energy than it needs and it will store those extra calories (energy) as fuel reserve which unless you are burning those calories off will more than likely settle in fat stores in places you just don’t want them. So …..
1. eat more than your TDEE, your weight will increase
2. eat exactly your TDEE, your weight will remain constant
3. eat less than your TDEE, your weight will decrease
My best friend Maria in Ottawa has a trainer 2 x a week now and is ALSO maintaining her boot camps 2 x a week AND tossing in a run or two and is NOW seeing the changes she’s wanted and she’s proud. I too am so proud of her! It’s the best investment you can make – investing in you! Remember folks ‘nothing changes until something changes’.
Sunday, July 3, 2011
Sleep Yourself Slim?
I've had a nasty month of colds! Two in one month and then my eldest son was very sick last week basically having us housebound and me sleep deprived and exhausted. When my fitness, nutrition or sleep go off balance or disappear, you might as well lock me up. I'm certifiable. I'm so negative and I get so dark. I had to fake it to those around me and put on a phony smile but inside I felt horrible. Every happy or positive thing I read on Facebook I wanted to reach out and slap the person reporting it. That’s when I know I’m not in a good place. The importance of the endorphin fix and the well-being I receive from a good workout is indescribable. No, not true, I can describe it: just one more day of no workouts and you’d see me being carted away in a straight-jacket screaming and flailing my arms and legs; because it sure felt like I was heading there.
What changed? Rest, rest and more rest. I had to force my son to rest and I had to take the same advice and force myself to rest. For those of you that know me well, you know I don't particularly like sleep or sitting still for that matter. I'm a night owl and I feel like I'm missing ‘the’ party at the thought of going to bed before 9pm. My head knows better but it’s just the way I’m wired. To get well I knew I had to really focus on increasing my sleeping time these past two weeks as well as keeping my expectations of myself and tasks I’d like to complete to an absolute minimum.
Our families increased sleep worked and we are all healthy today! We celebrated by climbing rocks and playing at Whytecliff Park in West Vancouver and then home for a great workout on the spin bike. What a glorious day!
So super athletes, wanna-be-athletes and couch potatoes listen up! Along with good nutrition and great workouts, we really need our sleep!! According to the Division of Sleep Medicine at Harvard Medical School, your body manages and requires sleep in much the same way that it regulates the need for eating, drinking, and breathing.
Studies have consistently shown that sleep plays a vital role in promoting physical health, longevity and emotional well-being. This explains why, after a good nights sleep, you feel better, your thoughts are clearer, and your emotions are less fragile. Without adequate sleep, judgment, mood and ability to learn and retain information are weakened. Over time, chronic sleep deprivation may lead to an array of serious medical conditions including obesity, diabetes, heart disease and even early mortality.
Weight gain is one of the most disturbing consequences of lack of sleep. Insufficient sleep tends to disrupt hormones (including leptin) that control hunger and appetite. The optimal amount of sleep for weight control is between seven to eight hours a night. 68,000 women conducted at Harvard Medical School reveals that women who sleep five hours a night are 32 percent more likely to gain 30 pounds or more as they get older than women who sleep seven hours or more.
Common sense says that someone who’s awake and running around should be using up more calories than someone who’s in bed. Running around should make them skinnier, right? But the study, conducted over a 16-year period, reveals that even when the women who slept longer ate more, they still gained less than women who slept less.
So shut the computer off and get to bed and prep your body for some calorie burning energy!!! Night night and see you really soon!
What changed? Rest, rest and more rest. I had to force my son to rest and I had to take the same advice and force myself to rest. For those of you that know me well, you know I don't particularly like sleep or sitting still for that matter. I'm a night owl and I feel like I'm missing ‘the’ party at the thought of going to bed before 9pm. My head knows better but it’s just the way I’m wired. To get well I knew I had to really focus on increasing my sleeping time these past two weeks as well as keeping my expectations of myself and tasks I’d like to complete to an absolute minimum.
Our families increased sleep worked and we are all healthy today! We celebrated by climbing rocks and playing at Whytecliff Park in West Vancouver and then home for a great workout on the spin bike. What a glorious day!
So super athletes, wanna-be-athletes and couch potatoes listen up! Along with good nutrition and great workouts, we really need our sleep!! According to the Division of Sleep Medicine at Harvard Medical School, your body manages and requires sleep in much the same way that it regulates the need for eating, drinking, and breathing.
Studies have consistently shown that sleep plays a vital role in promoting physical health, longevity and emotional well-being. This explains why, after a good nights sleep, you feel better, your thoughts are clearer, and your emotions are less fragile. Without adequate sleep, judgment, mood and ability to learn and retain information are weakened. Over time, chronic sleep deprivation may lead to an array of serious medical conditions including obesity, diabetes, heart disease and even early mortality.
Weight gain is one of the most disturbing consequences of lack of sleep. Insufficient sleep tends to disrupt hormones (including leptin) that control hunger and appetite. The optimal amount of sleep for weight control is between seven to eight hours a night. 68,000 women conducted at Harvard Medical School reveals that women who sleep five hours a night are 32 percent more likely to gain 30 pounds or more as they get older than women who sleep seven hours or more.
Common sense says that someone who’s awake and running around should be using up more calories than someone who’s in bed. Running around should make them skinnier, right? But the study, conducted over a 16-year period, reveals that even when the women who slept longer ate more, they still gained less than women who slept less.
So shut the computer off and get to bed and prep your body for some calorie burning energy!!! Night night and see you really soon!
Tuesday, June 14, 2011
Manageable Chunks of Time
We're all so busy! Some days I can barely manage to get the kids to school on time with healthy lunches in their backpacks BUT there are no excuses that can justify letting my health come last. Not money, stress, jobs, kids or schedules!
If you make health and fitness your number one priority - your body will carry you through all you need to accomplish (both stressful and joyful) and with a renewed energy. Everything in my mind and in my day changes to positive after a good workout. It would then make sense for me to do an am workout and have those good positive feelings all day long yet my busy reality dictates when I can actually get that hour in so I take it one day at a time or should I say one hour at a time and if getting my workout in is important it gets done. I just know if you are struggling that we all hit a point when we just know something has to CHANGE. We get sick and tired of being sick and tired. This is right about where the head kicks in and will be out to get you! My negative self talk kicks in the moment my eyes open. I'd love to say I'm the glass half full girl but it's the other way around and I really have to work at the positive affirmations. I just keep reminding myself this is no dress rehearsal. I get one crack at this life and I had better treat my body with respect by what I eat and challenge it to work hard by the fitness I engage in. I'm human and I too fail, cheat and sneak chocolate and some days don't even do a workout (shocking!) but I dust myself off and the next day keep trying over and over again. Don't let the slip off the wagon be the road to more pounds and more couch time.
As a trainer there is nothing I love more than the call I get when someone is serious about making change. Last week it was from two awesome ladies. First, Nurse Judy who is active, she walks her dog, dragon boats 3x a week and did I say she's a nurse. She is really motivated to change some poor habits and to loose more weight and tone up. Portion control with her food is the number one change as there are diabetic concerns with herself and some family members. Weight is beginning to drop for her and family members as she begins with controlling the portion amounts on the dinner plates. She hired me to come to her home to train her as she does a portion of her work from home. She wanted some 10 minute programs set up as she realizes she more likely to adhere to a mini program in manageable chunks of time. She wants to fit her workout into her work schedule right where she's at - at home. She now has a weight routine for when she's on the phone sitting in her chair to tone her upper body along with some other full body training programs. She's a nurse and she knows all the secret formulas for loosing weight and staying healthy but she's human and she needs help. She's choosing to be accountable to me as her trainer and knows her own limitations and can set her fitness goals so they are realistic and attainable so she will be succeed! She is working out in small 10 minute time frames during the day hoping to reach 3 x 10 minutes at day in the next month. I see her in 3 weeks so keep up the good work Nurse Jude!
Another fantastic lady I train, Maureen works crazy hours as she owns a boutique public relations firm http://www.velocitypr.ca/ She needs to train in her gym and also wants variety so we meet outdoors at either the ocean or in the forest. She is open to change and this variety keeps the workout different everytime. Perhaps we'll toss on some bands and huff it up Quarry Rock next? Who knows give us a little more sunshine and anything is possible. It's the people I work with that makes me love my job so much!
If you make health and fitness your number one priority - your body will carry you through all you need to accomplish (both stressful and joyful) and with a renewed energy. Everything in my mind and in my day changes to positive after a good workout. It would then make sense for me to do an am workout and have those good positive feelings all day long yet my busy reality dictates when I can actually get that hour in so I take it one day at a time or should I say one hour at a time and if getting my workout in is important it gets done. I just know if you are struggling that we all hit a point when we just know something has to CHANGE. We get sick and tired of being sick and tired. This is right about where the head kicks in and will be out to get you! My negative self talk kicks in the moment my eyes open. I'd love to say I'm the glass half full girl but it's the other way around and I really have to work at the positive affirmations. I just keep reminding myself this is no dress rehearsal. I get one crack at this life and I had better treat my body with respect by what I eat and challenge it to work hard by the fitness I engage in. I'm human and I too fail, cheat and sneak chocolate and some days don't even do a workout (shocking!) but I dust myself off and the next day keep trying over and over again. Don't let the slip off the wagon be the road to more pounds and more couch time.
As a trainer there is nothing I love more than the call I get when someone is serious about making change. Last week it was from two awesome ladies. First, Nurse Judy who is active, she walks her dog, dragon boats 3x a week and did I say she's a nurse. She is really motivated to change some poor habits and to loose more weight and tone up. Portion control with her food is the number one change as there are diabetic concerns with herself and some family members. Weight is beginning to drop for her and family members as she begins with controlling the portion amounts on the dinner plates. She hired me to come to her home to train her as she does a portion of her work from home. She wanted some 10 minute programs set up as she realizes she more likely to adhere to a mini program in manageable chunks of time. She wants to fit her workout into her work schedule right where she's at - at home. She now has a weight routine for when she's on the phone sitting in her chair to tone her upper body along with some other full body training programs. She's a nurse and she knows all the secret formulas for loosing weight and staying healthy but she's human and she needs help. She's choosing to be accountable to me as her trainer and knows her own limitations and can set her fitness goals so they are realistic and attainable so she will be succeed! She is working out in small 10 minute time frames during the day hoping to reach 3 x 10 minutes at day in the next month. I see her in 3 weeks so keep up the good work Nurse Jude!
Another fantastic lady I train, Maureen works crazy hours as she owns a boutique public relations firm http://www.velocitypr.ca/ She needs to train in her gym and also wants variety so we meet outdoors at either the ocean or in the forest. She is open to change and this variety keeps the workout different everytime. Perhaps we'll toss on some bands and huff it up Quarry Rock next? Who knows give us a little more sunshine and anything is possible. It's the people I work with that makes me love my job so much!
Tuesday, April 19, 2011
Put down the sticks!!!!
Wow I'm sure learning a lot about myself these days....it's exhausting in a good way!!
I was exercising last night on my spin bike (instead of snacking because that's what I really wanted to do as I was disappointed about something hmmm interesting link) and I realized when I closed my eyes that the image I had was these little gremlins with sticks surrounding my spin bike while I cycled. I thought that was a rather interesting and yet disturbing image and I really had to think about it and write about it. I don't want my exercise to be a punishment or have any negative emotions tied to it. I don't want to think about the treat that I just burned off or that I've burned enough calories to eat a treat. I don't want my fitness to be about 'evening out the scales' so to speak. I desire a positive and healthy balance with my thoughts, my eating and my fitness.
I am a trainer and I've got the eduMacation to know about effective program planning, nutrition, and have a gift to movitate others but I too am human and suffer the same emotions many of us go through. I know it's not only women that go through this but I will speak to you ladies - put down the sticks you're beating yourselves up with; I am. I most certainly would not be training you with a stick in my hand and speaking negative words at you so why would I allow this subconscious stream of thoughts to be happening within me?
Start looking at JUST TODAY. What did you do that was healthy? Put that down in writing. I use my Outlook calendar and just track the amount of time I exercised and the method (spinning, running etc). It makes me feel like I've really accomplished something big no matter how small. If you parked 1/2 block away from the school write that down. Did you eat a healthy breakfast instead of a sugary cereal on the run. Did you meditate for five minutes? Did you take an hour to study for an exam which is stressing you out? Did you find the courage to confront a situation that you're avoiding which is finding you snacking in front of late night t.v.? When you were getting dressed what self-talk was going through your head when you saw your reflection something negative or positive? It's not too late to start your day over right now.
Today I'm trying to focus only on positive thoughts. I'm going to go now and type in my 50 minutes of spinning, pat myself on the back and drink a protein packed smoothie! YA Me! I feel such gratitude for my body, my mind and my health. I wish you a beautiful and healthy day and may your hands be light and empty of sticks.
I was exercising last night on my spin bike (instead of snacking because that's what I really wanted to do as I was disappointed about something hmmm interesting link) and I realized when I closed my eyes that the image I had was these little gremlins with sticks surrounding my spin bike while I cycled. I thought that was a rather interesting and yet disturbing image and I really had to think about it and write about it. I don't want my exercise to be a punishment or have any negative emotions tied to it. I don't want to think about the treat that I just burned off or that I've burned enough calories to eat a treat. I don't want my fitness to be about 'evening out the scales' so to speak. I desire a positive and healthy balance with my thoughts, my eating and my fitness.
I am a trainer and I've got the eduMacation to know about effective program planning, nutrition, and have a gift to movitate others but I too am human and suffer the same emotions many of us go through. I know it's not only women that go through this but I will speak to you ladies - put down the sticks you're beating yourselves up with; I am. I most certainly would not be training you with a stick in my hand and speaking negative words at you so why would I allow this subconscious stream of thoughts to be happening within me?
Start looking at JUST TODAY. What did you do that was healthy? Put that down in writing. I use my Outlook calendar and just track the amount of time I exercised and the method (spinning, running etc). It makes me feel like I've really accomplished something big no matter how small. If you parked 1/2 block away from the school write that down. Did you eat a healthy breakfast instead of a sugary cereal on the run. Did you meditate for five minutes? Did you take an hour to study for an exam which is stressing you out? Did you find the courage to confront a situation that you're avoiding which is finding you snacking in front of late night t.v.? When you were getting dressed what self-talk was going through your head when you saw your reflection something negative or positive? It's not too late to start your day over right now.
Today I'm trying to focus only on positive thoughts. I'm going to go now and type in my 50 minutes of spinning, pat myself on the back and drink a protein packed smoothie! YA Me! I feel such gratitude for my body, my mind and my health. I wish you a beautiful and healthy day and may your hands be light and empty of sticks.
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