Monthly Archives: September 2009

I Love My Job!!!

spaceballI love my job! I am privileged enough to work with many people who want to change their lives, and I know that I am an integral part of that. Not only am I a personal trainer, but I am a wellness coach also. Let me explain a little about the latter. A WELLNESS COACH is a person who help other people help themselves. I consider myself Life Insurance.

A common saying of mine is, “There are three things we cannot change, our age, our genes and what we have done in the past. We have the ability to control everything else.” I am life insurance because I help people live longer, healthier lives. I teach people about eating right, exercising and taking care of themselves. It doesn’t have to be hard work. It just has to be conscious effort. For instance, if you don’t know what kind of fuels you are putting into your body on a daily basis, you cannot know what you need to change. You can control this by logging your food in a food diary.

Youhave the ability to make yourself stronger physically and cardiovascularly with some effort doing exercise. In my “happy world” I recommend to my clients to do cardiovascular activity 5-7 days a week for at least 30 minutes a day. It doesn’t have to even be at one time – try 3 10 minute increments- and you will get the same result. Do resistance training 3 times per week and not only will your muscles become toner, but you will burn more calories at rest because you will have more lean muscle mass to do so.

We only get one chance at this life – make it a good one!

Eat More and Lose Weight – Yep, that’s right!

foodI think one of the biggest misconceptions that people have when it comes to eating right is that eating less often is better. Not so much!!! People often look at me like I am crazy when I say you have to eat more to lose weight. When I say more, I am not talking quantity, rather more often (5-6 times throughout the day) and quality. I met with a gal today who said she generally only eats twice a day. When I met her, it was 2 in the afternoon and she hadn’t eaten at all!! Her stomach was growling and I told her she must be hungry, but she said she didn’t feel hungry. I told her the main reason she could use that last 10 pounds was not what she was eating, but what she was not eating!!

You see, your body needs food for fuel. We need to start the day with breakfast to kick start our metabolism. By eating 5-6 small meals a day, your metabolism will be revving. If you are going long periods of time without eating, your body goes into starvation mode and your metabolism slows, which in turn makes your calorie burning slow. Our bodies are very smart. They know when we are fueling them and they know when we aren’t. They know when we put good food in our bodies which increase our energy and bad foods which can make our body crash.

Bottom line – sometimes you have to eat more, often that is, to lose weight. But we make good choices and we know what the correct portions are and our metabolisms will love us and thank us 2 fold!

Oh Vacation!

34012604_60244f0d3c_tVacation – we all need one. It’s great to get away. It’s great to have no worries. Let’s face it, vacations are just great. But, what you choose to do or not to do on vacation can make your return from vacation less than ideal. I’m talking about what we choose to eat and whether or not we choose to exercise while on vacation.

This morning one of my clients and I were discussing what she will be doing to work out while she was on vacation. I asked her if she had her exercise bands and she said she did. Then I told her we could review exercises that should could do with them while on vacation. That ensued the following conversation –

Client “Let’s be real, I’m not going to use those. But I will exercise.”

Me “Ok. I’d rather you be honest with me than waste my time and yours going over exercises you won’t do. How about we talk about exercises that we can do with no weights, rather use only our body.”

From there, we proceeded to go over exercises such as lunges, squats, push ups, crunches, etc. I told my client that what is important is that she is knowledgable about all these exercises. I have taught her how to maximize her body, how to use correct form and correct tempo. We reviewed many exercises she could do without weights.

When my client left this morning, I felt confident that she would follow through with her exercises while on vacation. I also felt confident that she would get maximum benefit from these exercises because she has been taught proper technique. A personal trainer is a coach. I know that even if I am not standing next to my clients, I am in their head. Even while on vacation!

More than just a game

2180145549_584f3b5de8_tspaceballBeing a mother of 4, I have sat through many games of many different sports. I always find it interesting to not only watch the games, but the players and the parents. So you have the parents that only cheer for their own child. You have the parents that cheer for anything and you have the parents that just sit there. What I always find interesting is how their children start to mimic parts of their actions.

Tonight’s game was a football game where there was an A team and a B team. My son is on the B team. Now if you aren’t familiar with this, that means he is not the best of the best. He doesn’t care. He just wants to play. Let me tell you, I wish more kids were willing to give their heart and soul to a sport and not worry about the status. When he is on the field (he is the quarterback), the other boys look up to him as a leader. Sport is not only about winning and losing, but it teaches us about leadership, work ethic, communication and respect. Sport, at any age, is still just a game. Sport should be about the characteristics I listed above, not just the game outcome.

If you are a parent, cheer for good sportsmanship, not just your team. If you are a child work hard, learn respect, listen to your coaches and above all HAVE FUN!

The Power of a Partner

3634211738_7dbbca1f2bThere is something about cool morning temperatures that just make me smile. I am in the midst of training for my 5th marathon. To say this has been a challenging summer for me to train would be an understatement. Every athlete I know (that is anyone who exercises in my opinion) has been through some kind of injury or struggle in their years. The injuries are not only physical, but mental as well. My struggle this summer started off with back issues. While my back issues improved, my mental issues started to dwindle. I doubted that I could run distance. I doubted that I had the stamina. I doubted that my body could take me 26.2 miles again.

Then it happened. I have regained my mojo through something I preach constantly to my clients. The power of a training partner. Training partners not only provide a form of accountability, they help you to find that little extra push that is easy to forget when you are on your own. Whether it is running with my training partner or lifting with my training partner,  I find that we are constantly lifting each other up. There are positive comments flying around that release endorphins. I feel myself become stronger, more confident. There is something to be said about the power of positive conversation. It is infectious. If you are told you can do something, you believe it. If you told you are doing well at something, you believe it. If you believe you can do something, you can do it!

Find your partner. Become accountable. Regain YOUR mojo and reach your goals!