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The Post That May Put Me Out Of Business

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Today while running sprints, I had an epiphany. Are you ready for THIS one? Wow, I can’t believe I’m going to say this. Here goes – You DON’T need a trainer to lose weight and get fit. WHAT!?!?! That;s what I said. Now, before I get into this, I need to give you a little info on how I got to this. Stay with me for a minute as I give you a little bit of the back story.

It’s no secret that I am not a fan of The Biggest Loser. The show portrays getting in shape as grueling, painful, embarrassing and damn near impossible if you don’t have a trainer screaming in your face and breaking you down. The contestants (real trainers call them clients) are pushed way past what is healthy, safe or even attainable in the “real world”. The time that they spend at the ranch with the trainers is a huge set up for failure. Hours of exercise, restricted diets and tv land tricks to make the scale move only equal two things: ratings and rebounds. All the while the trainers are there acting as if they are the ones responsible for the changes that are happening on THEIR TEAM.

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Another weight loss show started up this past week – Extreme Weight Loss. I am a huge fan of this show. Chris Powell and his wife Heidi do things a little differently. They work with their client (not contestants) for an entire year to help them lose the weight. The show is much more real life like and inspirational. The problem I have with this show is this: the clients do a 90 day “bootcamp” with Chris and Heidi where they are pushed and taught what they need to do in the next “phase” of their weight loss journey. In the 2nd phase, the clients are sent home to live life as usual but incorporate what they learned while they were at “bootcamp”. Well, as you can imagine, going from being under Powell watch to being on your own, most of the clients start to flounder. Da, Da, Da -in comes Chris to rescue them. Have no fear – Chris is here. And bring them back from the brink of destruction he does.

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Fast forward to the now. As I watched the latest EWL, I had a weird thought. “Why do people think that having a trainer is the only way they can lose weight?” Think about it….you watch weight loss shows like these and think, “If I was there with training with Bob, I could totally lose weight.” or “They are lucky. If I had a trainer I could do it too”. Buy why do you NEED a trainer? What could a trainer do for you that you can’t do for yourself? It’s kind of like the infomercials for P90X and the 21 Day fix, MLM’s such as Isagenix and Herbalife and all the gadgets and gizmos that claim THEY ARE THE ONLY WAY TO LOSE WEIGHT. These shows make it look like you can’t get healthy without them. Shit, I’m going to completely bankrupt myself by telling you this, but YOU DON’T NEED A TRAINER OR A MIRACLE SHAKE OR WORKOUT PROGRAM TO GET HEALTHY!!!! Yes, you read that right. I am a trainer and I said you don’t need a trainer to get healthy. Do you want to know the secret that WILL get you those results that you want to see. It’s something that a trainer CAN’T give you, a shake won’t offer you and something a gadget can’t produce. Are you ready? It’s….

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DETERMINATION. It’s the one thing that every person who lost weight on a show and kept it off has. It’s what kept those people who drank the shakes going. It’s the thing that got the people out of bed, in workout gear and working out to the dvd’s. And it’s what drags their tired ass to the gym to workout with their trainer. IT WASN’T THE MIRACLE PRODUCT, DIET OR THE TRAINER THAT GAVE THEM THE RESULTS – IT WAS THEIR DETERMINATION THAT DROVE THEM TO DO THE WORK AND MAKE THE CHANGES!

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Now, hold up. Before I lose all of my clients and you go off and fire your trainer, let me say this. Yes, a trainer can’t give you the determination that it will take to reach your goals. This is true. That is something that you have to find within yourself. But once you have it, a trainer can work with that determination and show you ways you can excel and put your determination to good use. Having a spark in you is great, but with a little help, a trainer can ignite the fire.

How?

Well, have you ever went to a gym excited to work out, but once you got there you felt lost? Maybe you spent a half hour walking on the treadmill, a few minutes doing the strength training exercises that you were sorta familiar with and left feeling like you could have done more?

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Yes? This is when trainers like me can help. We can show you how to work out in the most effective and efficient way for your body and your goals. You could do a workout that you found in a magazine, but getting one that is designed for YOUR body will help you reach your goals faster.

Another way a trainer can keep you going is to give you new ideas! We have lots of time on our hands while we are sleeping to dream up new and exciting ways to challenge the human body. You think you have done every type of pushup possible? Trust me…we have 5 more versions up our selves that we save for special occasions. A trainer can not only show you new exercises, but we can show you different ways to train your muscles to keep you from getting bored.

And the best thing a trainer can do is keep you motivated when you are in a slump.

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Even the most determined person can have off days, weeks or months. Having a standing appointment with a trainer (which you are paying for AND don’t want to upset the beast) can stop that little devil who is whispering in your ear “Stay home. Workout tomorrow. Watch a marathon of Game Of Thrones”. Many times, walking into the gym is the hard part. Once you are there, you get into the swing of things. Add in a motivating trainer who is encouraging you to push your limits, and woo-pow – your determination is back.

Investing in a few sessions with a trainer can change your workout for the better. When you can go into your workout with the confidence that you are doing what’s best for YOUR body, you will be much more successful. Long term or short term training, either one will complement your determination.

With determination in your heart – you are unstoppable.

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Is Your Fitness Waiting For Spring

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This article was recently published on Health Your Way Online

Staying active in the winter can be daunting. Depending on where you live, it can mean bundling up, getting in a cold car, driving to the gym only to get sweaty and repeat the process back out in the cold. Well, like the old saying goes…”If you can’t beat ‘em, join ‘em.” Winter is a reality that we can’t escape. It comes every year & there is no way around that. So instead of fighting the cold and snow, find a way to enjoy it.

Find a winter sport. You can find countless places dedicated to snow sports like skiing, skating or snowboarding and you can always find a trail that allows cross country skiing, snowshoeing or hiking.  Not only will you get to get outside and enjoy the beautiful views, but you will be getting your heart rate up and getting a great workout. 

Join a indoor sports league. Many community ed programs or local gyms have clubs or pickup games like basketball or volleyball that you can join in for free.

Have a goal. Set a fitness or health related goal that you want to reach by spring. Sign up for a running, walking, biking or swimming event like a 5K or triathlon or enroll in a charity event like Relay For Life, Mud Run or the 3 Day. Having a long term goal that you are excited about will keep you motivated to workout, eat right and reach your goals.

Make your home your gym! If you just can’t face Old Man Winter or if you get snowed in, have a workout that you can do at home. No equipment? No problem. Here is a great “Snow Day” workout that will keep you moving even when you are homebound.

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There is ALWAYS time for fitness

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Recently Posted On Health Your Way Online

time for fitnessHave you ever planned on getting in a great workout, but you have to skip the gym because you just don’t have the time?  We are all running late, in a hurry or have something else that we need to be doing but that doesn’t mean that you have to forgo your workout. You just have to make the most of the time you have.

 

Time Your Rest Periods

In between sets or circuits, rest for ONLY the time it takes to catch your breath and feel ready for the next round and not a second more. Playing around on your phone, chatting with your workout buddy and flipping through a magazine will only distract you. Keep your rest breaks short and stay on task. You will be surprised how much time you save.

Interval Training

Unless you are training for a marathon or another endurance sport, there is no reason why you be doing long cardio sessions at a moderate intensity. Kick your cardio up a notch and decrease your workout sessions with interval training.  By alternating high intensity bouts of exercise with moderate “recovery” periods, you can burn a ton of calories in a short amount of time. One great example is tabata training. Do a high intensity exercise like jump squats as fast as you can with proper form for 20 seconds then rest for 10 seconds. Repeat this for a total of 4 minutes. According to one study,  “It would take five times the amount of typical cardio exercise, like a 20-minute brisk walk, to shed the same number of calories that result from a 4-minute Tabata.”

Strength Training and Cardio in One

Why split your cardio and strength training up when you can get them both done at once? Doing exercises that use multiple muscle groups as once in a circuit style with little to no rest between exercises, will raise your heart rate and challenge your muscles. Exercises like pushups, squat presses, lunges with bicep curls will have you breaking a sweat, toning your muscles and out of the gym in no time.

Ch-ch-ch-changes

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Like it or not, fall is upon us and winter is right around the corner. The cold, the darkness, the lack of color in nature – it may sound gloomy and daunting, but it is also a time for change. Everything around us is in a transition. In preparation for the winter, everything goes through a change in order to face the winter and come out fresh and new in the spring. The leaves, the air, the temp, the sun, the animals coats – it’s all changing. Like our surroundings, now is the perfect time for you to make a change too. Whether it’s starting a healthy diet, getting in shape or accepting a new challenge in life, you need to make a change to be successful. The change may be a bit uncomfortable or you may struggle along the way, but in time it will become second nature. Like the trees in the fall, you may want to hold on to those familiar leaves that shelter you, but if you don’t let go of them you will never be able to make way for the new buds that will form in the spring.
This month I challenge you to change with the season. Get rid of an old “habit” and make way for a new one. Make a plan, make a backup plan and when things get hard or a little scary, let go of your old ways and stick to the plan. Before you know it, spring will be here and you will come out the other side of winter as a fresh, new version of you.

“You are confined only by the walls you build yourself”  

Park Workout To Go

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July is National Parks and Recreation month and what could be better than a spending an afternoon enjoying the weather in the park? How about soaking in the sun and getting a great workout at the park! When the weather is beautiful, the last thing we want to do is be cooped up inside any longer than we have to. Step out of the gym and head out to your local park to get in your workout. The 30 Minute Park workout is a fast paced workout that is guaranteed to torch calories, burn fat and get you results. No need to bring equipment with you – this workout uses items that can be found at any local park. And the best part about the 30 Minute Park Workout, it’s a workout that you can do while your child is at play right there beside you. No babysitter needed!

 

The How To’s

This circuit style workout consists of 6 exercises that can be done on equipment found at most parks. Each exercise should be done for 30 seconds or 15 reps each. After you complete one exercise, move right into the next exercise without rest. After you have completed all exercises, give yourself a 60 second rest. Beginners should stop the workout after one circuit and go right into the cool down. Work up to doing 3 circuits of all 6 exercises for the complete 30 Minute Park Workout. Do this workout 3 times a week for the best results.

The Warm Up

Start warming up your muscles by taking a 5 minute walk or light jog around the park.

The Workout

1. Platform Pushups

Find a platform that is about waist high, like a step on the jungle gym. Place your hands about shoulder width apart on the platform. Keeping the back flat, core tight and hips down, perform a pushup. Make sure the movement comes from the elbow and shoulders – not the hips.

2. Bench Step Ups

Using a bleacher or a bench, step up on to it with your left foot. Use and up, up, down, down cadence. After 30 seconds, switch and step up starting with your right leg.

3. Plank

To get into the plank position, start on elbows and knees, locking hands together. Straighten legs and raise your body so that you’re supported by the balls of your feet, with feet hip-distance apart. Face the ground, being careful not to arch your back or stick your hips in the air.

4. Walking Lunges

Walking lunges are very similar to the way walk but include an extra element, the lunge. With your right leg, lunge forward about three feet until your right thigh is parallel to the floor and your left knee is nearly touching the floor. Pause momentarily and then repeat the forward motion with your left leg. Lunge forward for 30 seconds and turn around and lunge back the way you came. To make this exercise harder, try doing the walking lunges up a hill. Your butt will thank you for it!

5. Bench Dips

Say goodbye to the “Batwing” and hello to the bench dip! Bench dips are an awesome exercise that will tone the back of the arms in no time flat. To do the bench dip, go back to your bleacher or park bench and have a seat. Grab the edge of the bench keeping your hands close to your hips. Walk your feet forward slightly until your hips are off of the platform and your knees are at a 90 degree angle. Bending your shoulders and elbows, bring your hips straight down towards the floor. Push yourself back up.

6. Hanging Abs

This one is tough! Hang from the high monkey bars. (Your feet should not be able to touch the ground.) Pull your knees up towards your chest and then lower them back to your starting position. Be sure to keep the movement slow and controlled. Remember – this is an ab exercise, so your abs should be doing the work, not the legs. Try not to use the momentum and swing the legs.

The Cool Down

Walk around the park for 5 minutes at a slow pace. Finish off the workout by stretching the muscles you just worked. Reflect on the AWESOME thing you just did for yourself, your body and your health. This is a challenging but very effective workout. Whether you did one circuit or all 3, you deserve a high five! WAY TO GO!

No Excuses For Parents

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I think I have heard every excuse in the world on why a person can’t workout. Seriously, I could write a book on the subject – 101 Excuses to Not Workout and Other Fun Ways to Tick off Your Trainer. I’m too tired, I’m too busy, I have to cancel our appointment because my son flushed my car keys down the toilet. True story – that one made me giggle for a week. What I’ve noticed in my years of “excuse hearing” is that most excuses come from parents. Now, it’s true,  I don’t have kids, but  I can only imagine what a world filled with diapers, play dates, midnight trips to the ER because someone stuck a toy car up their nose AGAIN, school functions and all the other “perks” of a being a parent would be like. Being a parent, from what I’ve witnessed only, is a tough job. You are constantly running somewhere to pick up someone/something or racing to drop something off for someone who forgot said something and at the end of the day you are exhausted. (I’m exhausted after writing that sentence). It seems like there is never enough hours in a day to do the things that you really have NO energy to do anyways. Well parents, that is the one reason right there why you should make time to workout. Imagine a world where you can take time out of every day to destress, get energized and maybe even have a little peace and quiet to yourself. What if that could be a reality? Well, maybe not the peace and quiet part, but you know where I’m going with this. Taking as little as 30 minutes a day to workout will do wonders for your energy level and mental health. Exercising releases these amazing endorphins that make life’s little stressors easier to handle and gives you more energy to do all the things you want to do in a day. How great would it be if at the end of a long work day you actually had the energy to go outside and play with your kids? Combine the exercising with a healthy diet and you and your kids will both be living a healthier lifestyle that will benefit the whole family. And don’t be selfish and keep the fun of exercising to yourself – get the entire family involved. Take walks or bike rides together, sign up to do a Family Fun Run/Walk or do something as simple as play tag. Starting a fitness routine now will not only benefit you, but it will teach your children the importance of their health as well as yours. Be proactive in your health to ensure that you can have a long, active and healthy life with your children.

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