5 Reasons You Need Me

I like to think that my knowledge, experience and advice is always received with open arms, but I realize this is not always the case. Sometimes my words fall on deaf ears, as people aren’t even contemplating making a change in their life that would support some of the health and fitness advice I try to share. So sad

With the holidays approaching fast (9 days until Thanksgiving mind you) it becomes more apparent to me that I need to make a remarkable blog post to inspire, or at least scratch the surface in an effort to get individuals to contemplate  taking care of themselves during this time of the year. So to any of you that are listening, hear this- you need me, my advice and experience to keep you healthy through the holidays!!

5 Reasons You Need Health and Fitness Through the Holidays:

1. STRESS RELIEF- need a I say more? Over and over again research touts the effects of regular exercise and reducing the effects of stress. Nothing works better than a little walk after dealing with your drama queen family member, or a brisk effort activity to clear your head.

2. KEEP THE WEIGHT OFF- extra holiday cookies at lunch, a couple of cosmos at the company Christmas party or some really, rich and gooey spread you normally don’t indulge in can lead to a couple of extra pounds through the next 8 weeks. I don’t know about you, but most of the people I work with do NOT want this to happen so my advice is this: indulge a little, but expend a little more effort/intensity with your workouts, avoid missing any of your regular sessions and add one more day per week to burn some more calories and keep the weight off.

3. IMPROVE MOOD/MINDSET- it’s hard for me to believe, but some people actually become depressed and upset with the holidays. Not having enough money, the stress of decorating, dealing with family, friends and coworkers in their jovial state can actually send some people right into crazy mode. Thankfully, exercise can help combat this and improve mood, mindset and keep stress at bay. So before you attack the nice Santa gleefully swinging his bell in front of Macy’s, go take a brisk walk, decompress and then drop a dollar into the donation pot

4. RELEASE THE KINKS- this time of year can bring increased incidence of lower and upper back, neck, hip and leg tightness. All of this is usually related to carrying extra loads on one side (hello, holiday shopping bags), less sleep from extra activities, stress-related tension and traveling in planes, trains and automobiles (great movie by the way). Regular flexibility training, performed at least 2-3 days per week,  will increase joint range of motion and decrease the incidence of developing those holiday related kinks. Try a yoga class or get with a personal trainer who can show you a few stretches to relieve those tight spots.

5. SUPPORT- fitness professionals want to help, encourage, motivate and keep you happy, healthy and prosperous through this holiday season. One of our job responsibilities is being your personal motivator and coach. We walk the talk, understand the demands that can be placed on people during this time of year and will adjust and modify your workout regimes to fit your time availability. If nothing else, we are there for accountability and reassurance. Consider us the resource to make your holidays fit and healthy.  On a personal note, I think some of my clients may think of me more as the Grinch who steals their ideas of second helpings of Christmas fudge and eggnog

Whatever your state of mind is this season, just remember I will be watching, observing and taking notes. After all, if it weren’t for all of your fabulous holiday mannerisms both in and out of the fitness facility I wouldn’t have any advice to offer. If nothing else, just remind yourself of the 5 reasons you need to know of me and my work.

Embrace this holiday season with smiles, cheer and a little sweat!

Gobble, Gobble, Jingle, Jingle, and a big BOOM to you and your loved ones.

Amy

PS- check out the FREE holiday events happening at FIT Launch

Seeds of Compassion- Words of the Dalai Lama

I had an amazing opportunity to attend a speaking engagement with the Dalai Lama about a year ago. Unfortunately, I chose not to attend because I had already committed to something else. Thankfully, one of my fellow fitness professionals did go and brought me back some literature and my now, very worn out, “seeds of compassion” bracelet.

Although the bracelet is slowly fraying away, I still hold the words and information close to me. I have them posted on a bulletin board in the studio and look at them frequently. Especially when things aren’t going the way I envisioned them or I just need a little reminder that life isn’t always problematic.

Life is full, unpredictable and what you make of it. A healthy life is one that balances life, work, play and pleasure and allows for the natural ebb and flow of day to day circumstances.  Although the following words of the Dalai Lama were geared toward our interactions with children, I believe they apply to everyone at any point in their life. We all need to remember:

When we wake up to make a promise:

“With an open heart and joyful mind, I promise to practice compassion- to be kind to myself and to others and, especially, to be kind to every child whose life touches mine, from near or far, for today and always”

ALL DAY LONG REMEMBER TO:

Laugh

Listen

Learn

Love

Encourage

Respect

Be Kind & Consistent

Part of living a healthy, compassionate life is to be fulfilled both physically and mentally. You may have amazing work ethic when it comes to staying fit, but lack compassion or the ability to let go of things that in the long run, can make you sick.  I truly believe the 8 words above summarize it all and should be screamed out off of the rooftops for all to hear.

Think about it:  Do you practice planting the seeds of compassion? Are you taking care of the physical and mental you? What is is that you need to change or do to make it happen?

In health and compassion- Amy

PS- one of my other all time favorite quotes: “Live, Laugh and Love!” My next tattoo is going to have this in it!!

10 Commandments for Reducing Stress

AAHH stress. A five letter word we could all use a little less of sometimes in our lives. I’ve had my share of it this summer and thought it was more than appropriate to share these funny, little tips that came from an unlikely source. My grandmother recently moved into a retirement community and these commandments just happened to be part of their August newsletter.

Funny thing is, the moving of my grandmother along with her illness and other incredible tidbits that went along with it are the same reasons I’ve had such a challenging (stressful) summer.  Ironic and amazing all at the same time. I consider this a sign of a valuable lesson that I’m being taught in my life, not to mention the valuable information I get to pass along. So here you go:

The 10 commandments for Reducing Stress:

1. Thou shalt not be perfect, or even try to be

2. Thou shalt not try to be all things to all people

3. Thou shalt sometimes leave things undone that ought to be done

4. Thou shalt not spread thyself to thinly

5. Thou shalt learn to say no

6. Thou shalt schedule time for thyself and for thy supportive network

7. Thou shalt switch off and do nothing regularly

8. Thou shalt be boring, untidy, inelegant and unattractive at times

9. Thou shalt not even feel guilty

10. Especially, though shalt not be thine own worst enemy, but thine own best friend

These are all excellent tips to help remind us that life is too complicated, full and ridiculous at times. We must learn to let go of some things in order to get other things done, but still take care of ourselves and be healthy. Couldn’t have said it better myself..well, I would have put in the bit that exercise is a proven stress reducer, too.

Here’s to a stress-free, fun-filled, energetic and playful rest of your summer!

Amy

PS- I’m an expert at 3 (more like too distracted), love to indulge in 6, need to work on 10 and resonate with number 8 from time to time. How about you?

5 Common Mistakes Women Make in The Gym

Many of my female clients are gym members who have been working out for years, but are no longer seeing results or are just plain bored and frustrated. They are dedicated individuals who enjoy the benefits of exercise, but are ready to throw in the towel because they are either gaining weight, losing function or just feeling stagnant.

It comes as no surprise to me  because I often view them in the gym and understand why they aren’t meeting their fitness goals or seeing further improvement. There are some common mistakes among woman (trust me men are not excluded from this) that are made when it comes to working out, which can lead to these discouraging scenarios.

Are you making any one of these common mistakes?

1. Focusing too much attention or cardiovascular/cardio training- this builds muscle endurance and burns calories, but isn’t the most effective way to build the lean tissue needed to support optimal body composition

2. Not putting enough intensity into their workouts- I don’t know if it’s fear, habit, stubbornness or just a combination of all three, but women need to up their workout intensity to burn more calories, improve their fitness levels and provide overload and progression to their current workout routines. This applies to cardio and strength routines!

3. Still doing 100’s of reps of exercises to spot reduce- spot reduction can only happen via plastic surgery. Weight loss will happen all over the body with a combination of cardio, strength and good eating habits. Doing 100 leg lifts per leg every day is called muscle endurance training and will not make the fatty tissue on top disappear.

4. Skipping exercises that work major muscle groups- they don’t like to work their back, but love to work their legs so they skip all the back exercises in the circuit, or just do the ones they like. This alone can lead to a screaming case of muscle imbalance, which can increase the risk of injury. You’ve got to train the entire body, front to back, side to side, deep and superficial!

5. Going back to old habits- doing the same routines for 20 years is will lead to plateauing (no longer seeing results or change). This is why it is so important to work with a certified professional to help you change up your routines, keep you fresh, improve your fitness levels and prevent overuse injuries and boredom.

Notice a trend in any of these habits? Do you do one, a couple or all of them?  It’s all fixable! Making a change to just one fo these common mistakes will certainly give you some results and encourage you to start fixing the others. After all, aren’t results what you’re after?

Keep it fresh- Amy

PS- 5 common mistakes men make in the gym is coming later this week

PPS- A more in depth article will follow both blog posts

The Snotty Instructor + A Few Other Tips About the Fitness Industry

Inspiration comes in many forms for me. Mostly from my students, clients and fellow fitness friends. I observe, listen, make mental notes in my head and of course will share my opinion at the drop of a hat if I’m allowed. I realize people don’t agree on everything, but I do know that if you don’t speak your mind and let people know how you feel about issues you really lose the option to be argumentative about it later.

Today’s inspiration came from a couple of sources: a regular student who takes classes from many yoga instructors at the gym and the lovely (all rules of sarcasm apply in the word lovely) gentleman who works out regularly in the weight room. Both of these circumstances had me frustrated and compelled to yell at the top of my lungs. Of course, I didn’t. I observed, listened and decided to blog my thoughts and share a few inside tips regarding fitness industry professionalism.

Teaching is an art!

Inspiration one-The Yoga Participant
Chatting up class today one of the participants shared her recent visit to a well-known San Fransisco yoga studio (which I will never speak highly of again after hearing her story). The instructor referred to her in the middle of class as the “person who needed more yoga training.” These are actually nicer words than she described to me. Additionally, this yoga teacher asked where the student was taking classes back home, then laughed when he found out! So yoga-like, too don’t you think? Pompous, rude, snotty, arrogant all come to mind when I even conceive the thought of this dear person being treated so unprofessionally by a so-called certified instructor. The thought of being so inconsiderate to a guest in my class is mind-numbing. This is absolutely not acceptable by any means! This just screams DIVA to me.

Inspiration two- The Weight Room Patron
I call him, “I wear my sunglasses man” because he wears his shades to work out in. Ridiculous because we don’t have a retractable roof, nor is the lighting all that bright. He has obviously dabbled in bodybuilding as he is built like one: shorter, packed on muscle, little body fat. Genetics, sport specific training and his diet keep him this way. Because he looks muscular people assume he has some knowledge about fitness and many will try to work out with him so they can look like him. He is not a certified fitness professional, he does not give proper advice and he practices OLD school training protocols. Nothing I’ve seen him do or offer to people remotely represents the fitness industry today. I won’t even go into detail about his narcissistic behaviors when it comes to utilizing the equipment and sharing space with others. Mr. “I wear my sunglasses at..” is a far cry from a trained professional, rather he plays one on TV with poor scripting.

So wear does all this inspiration lead me? Guidelines and tips of course on how to choose a properly trained fitness professional whether it be a group exercise instructor (yoga, pilates, cycling, kickboxing or whatever) or professional trainer. How does the consumer know they are getting the real deal or the make believe version. Let me enlighten you with the following:

A professional instructor should always:
1. Facilitate- be able to accommodate class members with enough equipment and space
2. Anticipate- be aware of class participants at all times and offer modifications to movements, suggestions or other options for all levels irregardless of format.
3. Motivate- keep the class moving with appropriate movements for the format, speak with a positive tone without ridiculing or pointing out participants, encourage everyone to work at their own level, and offer plenty of positive feedback
4. Educate- stay informed by attending continuing education sessions, implement the information into their curriculum and be aware of current fitness guidelines and research.
5. Be professional and courteous to all participants, regulars, visitors and newcomers alike
6. Hold a certification from an accredited organization such as ACE, AFAA or ACSM

All professional fitness trainers should:
1. Hold a certification from an accredited organization such as ACE, ASCM, NSCA, NASM or other. *Important mention-although bodybuilding & sport experience is great it does not relate to all the job responsibilities of personal training. We do more than teach exercises to clients!
2. Have a minimum of 200 hours of training and/or practicum and/or degree in exercise science or related field
3. Hold specialty certifications and training for formats such as yoga, pilates, cycling or other specialties *same goes for instructors
4. Maintain their certifications by attending continuing education workshops
5. Be not only a physical role model, but also a health and fitness educational resource for clients
6. A professional trainer is not your workout buddy, but your coach, confidant and butt-kicker!!

These guidelines and tips are essential traits and qualities that every fitness professional should possess. Although each trainer or instructor will have their own individual personality traits, it is critical that they are able to support their clients and participants with not only a sound background of training, education and experience, but also compassion, dedication, enthusiasm and patience. Really, would you want it any differently?

If nothing else, just remember to stay away from the snotty instructors and second guess any information you get from somebody who needs to wear sunglasses into the weight room. Just because somebody can lift a whole bunch of weight doesn’t make them a personal trainer!!

Always observing and listening..
Amy

A Fitness Pro Travels

We just returned from a nice weekend up in Vancouver BC. We were up to celebrate my upcoming birthday and get away for a little R & R without the kids. It was fantastic and much needed as we haven’t had a non-working, training or presenting vacation in about 8 years from my recollection- even our 10 year anniversary I worked on the resort. I’m a die hard

In any case I loved not having to be up at a certain time, go to business meetings, prepare for my workshops, change out of my sweaty clothes to teach another class or worry about what my kids wanted to do. It was just perfect. Within the first 24 hours I realized that my head was clear, full of inspiration and I was just pumped up with energy and happiness. I thought to myself, “I really should do this more often.” I was so inspired that I started to take note of a few things about myself and just thought it would be funny to share.

Whenever I travel I always:

Taking it all in on Robson St.

1. Leave 2-3 hours later than I planned, unless I have to catch a flight.

2. Unpack my suitcase and toiletries first thing, then locate the fitness center, or a local place I can run

3. I always go the wrong way off the elevator unless I’m following somebody- ALWAYS! I’m the idiot who walks into the wall

4. I always second guess which floor I’m on when I get on the elevator and usually get off too soon and just act like I know what I’m doing

5. Along the same lines, I usually go down the hallways the wrong way to my room, too. Do you see a pattern here? Issues maybe-LOL!

6. I love to walk around and look at everything local if I get a chance- we did a ton of this in BC even though the hubby isn’t a fan of this. He likes to look at the pictures instead.

7. Will always find a sushi place if I can

8. Want to know what the locals do for fun: sports, exercise, food, art, music and adventure and will read the little magazines in my hotel room for info or ask the concierge and then get out to experience it if possible

9. Use my time in the gym and/or fitness facilities to soak in the way other people work out and realize that the fitness industry is still needing to reach out and touch of few of them with some modern activities

10. Watch the way staff at the fitness center interact or don’t interact with participants and realize that the fitness industry is still needing to educate them on proper communication strategies and effective training methodology

11. Usually come up with 3-4 ideas for exercises, workshops, articles or blogs when I’m in the fitness center

I enjoy every moment of the experience from the packing, transportation to get there, facility, people and whatever else is a part of it. I try to take everything in and observe my surroundings, including the not so happy travelers. They make me laugh when they get so pissed off over things, such as long lines for dinner, missed flights, lost baggage or just unexpected things which happens a lot when you travel international, or to resorts to work. Yes, it can be frustrating but you’re on vacation, so mellow out man.

My journeys aren’t as vast and exciting as others, but they are mine and I cherish every one of them from the simple day drives to the mountains or beach, to the long, red-eyed flights to Jamaica. Each one has a place in my heart, memories to last a lifetime and an experience to speak of. I look forward to many more in my lifetime. Now, if I could only get the elevator thing figured out.

Happy travels!
Amy

PS- This trip included one of the best pre/post workout meals ever for me. Pre-workout chocolate truffles and post workout glass of Chardonnay-LOL! So healthy, eh?

5 Ways I Stay Fit

Happy Cinco De Mayo! I thought it was only appropriate to serve up a healthy blog post in honor of this special holiday. I find most of my friends, colleagues (myself included), and family like to indulge in the celebration of the 5th of May with some extra cheese, chips, salsa and of course something that contains lime and tequila.

Having a good time hanging with friends, joining others for a social celebration, eating fine authentic food and a little cocktail can just make it a great day don’t you think?

Because it is the 5th of May I thought it would be clever to share my 5 secrets to staying fit and hopefully inspire some of you to enjoy them, too.

1. I break a sweat every day (through exercise) for at least 30 minutes, but mostly longer

2. I strength train more than I do cardio; very important to maintain lean mass

3. I change my workouts continuously so I’m never bored and always challenged

4. 90% of the time I eat balanced, regular meals that include proper portions and calories for my level of daily activity and exercise routines. You won’t see me skipping meals!

5. I stay happy, positive and look for the best in negative situations. Being flexible and adaptable makes it easier to handle a crisis and go with the flow when things change or don’t go as planned.

These 5 little beauties have kept me fit, happy, healthy and allowed me the ability to do many physical/mental things other can’t. I think it’s important that we understand it’s not just exercise that matters, but also what you eat and how you handle life. It’s a package deal really.

Here’s to a happy, healthy and fun filled Cinco De Mayo. Indulge a little and embrace every moment.

Cheers-
Amy