I Can’t Do It All- A Trainer’s Personal Challenge

I have to admit I’ve been slacking on my job lately. My personal life has been full with some unusual circumstances that have me doing many extra things and taking my precious work time away from me. I’ve felt challenged, sad but mostly just angry becaue I haven’t been doing my optimal job as a fitness pro.

I always spend extra time checking in on people, writing articles, coming up with blogposts based on my observations or just taking a moment to appreciate the awesome people I work with, train and teach. You all mean so much to me and make my job fun, challenging and ever-changing.  Thank you!

My sharing is an effort to show everyone that even those that appear healthy on the outside can be suffering from some major emotional stress and drama that will affect their inside. That, I’m afraid, is where I’ve been the past month. Sorting out my time to take care of granny and her needs, handling my business professionally (already covered how that hasn’t been going too well), managing my family and let’s not forget my own personal health and workouts.

Yeah, they’ve been hard to get to. BUT- I make them a priority because if I don’t I will be a wreck. The physical movement and exercise helps me let off steam, feel better and allows me time to think alone and sort things out. I know for a fact, if I didn’t have it, I would be just like the person who’s been giving me the most drama over the past month.

So, I admit it. I can’t do it all, but I want to. I’ve learned some valuable lessons this past month and have listened to my own advice many times. It’s easy to give up and not prioritize your health when life gets full of unexpected challenges. This should never even cross your mind. Also, learning to prioritize and let go of things you know you just simply don’t have the time to do. There is no need to stress over getting the laundry done or dusting…it will still be there.

Although my life has been a challenge, my efforts not to my standards and my house is a mess I still love my family, friends, work and outside interests. I’m hoping things will settle in the next few weeks and all the energy I’ve been putting toward personal will be back to professional.

Look out when this happens. Usually challenge breeds creativity and deep thoughts from me. Hope you are all ready for it!

Stay balanced and focus on your health!

Amy

PS- Did I mention my eating habits are pathetic..don’t forget good food breeds good brain and body activity. Coffee, candy and bread do not make a balanced diet.

5 Common Mistakes Men Make in The Gym

Continuing on my path of observations I have to include the male presence in the fitness facility. The last blog post was about the girls, but this one is geared toward the men who are regular exercisers in the gym. Although there are some similar things that both the male and female do, there are definitely some unique traits many men possess when they workout.

I should also mention, that there are some very well-rounded exercisers (both male and female) that have excellent workout programs and continue to make progress, change things up and are still seeing success with their goals. These blogposts are more just my keen observation on the more common reasons gym sessions are less than optimal for both sexes.

If you are a male who regularly exercises (3 or more times per week) do you take part in any of the following mistake activities when you workout at the gym or elsewhere?

1. Doing too much too soon- jumping into a two hour workout session that includes high intensity activities and large volumes of weight training is going to leave you sore as hell! While some delayed muscle soreness is expected it is important that men understand gradual progression by slowly adding more to the mix. Going from no exercise in 6 months to 2 hours of exercise in the first session is extreme and beyond most high end guidelines. Tone it down a bit!

2. Using less than optimal form or movement speed- more often than not too much weight is the cause of poor exercise performance. There tends to be a hang-up on “how much weight” one can lift, rather than how well the performance is. Injury risk is dramatically increased when poor technique or too fast of speed is executed. Ask a certified pro to help you gauge a proper starting weight and use correct form ALWAYS.

3. Not warming-up properly or at all- a proper warm-up is crucial to preparing the body for more vigorous activity, for lubrication of joints, for gradually increasing heart rate and improving the body’s ability to neurologically connect to muscles and movements. Jumping in at full speed or lifting heavy without warming up is also an excellent way to pull and/or strain a muscle, plus decrease activity potential as the body has not gradually worked into the higher intensity levels.

4. Ignoring the lower half and the trunk- Similar to how women will do tons of exercises for their problem areas in hopes to dissolve away fat, men seem to spend more time and energy building their upper body, arms and shoulders, but barely touching those highly important lower body muscles and their core. Neglecting any of the major muscles groups leads to imbalance, potential for injury and disproportion of the muscles in the body. Besides, you don’t want to be called “chicken legs” now do you?

5. Practically running away from the stretching area- very rarely do I see men finishing their workouts with appropriate stretching. Over the years this will take a toll and decrease joint range of motion, may lead to back pain, stiffness and a decreased ability to perform day to day functions like taking off your T-shirt. All the major muscle groups should be stretched at the end of the workouts and held for 15-30 seconds each.

Of course all of these mistakes have proper guidelines, activities and opportunities for repair. Seeking the advice a certified fitness professional or just making a conscious effort to heed some of the tidbits of advice I have offered will be beneficial.  Do your best to make adjustments, work efficiently and enjoy your workouts mistake free!

I’ll be watching!

In health and fitness- Amy

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

Are You Summer Ready?

AAHHHH bikini season. It’s here already and I’m sure some people are thinking they should have been doing a little bit more to prepare for baring the flesh for all the world to see. It’s OK, you’re not alone! Although the sun is up and shining bright, you can still get yourself beach body ready if you take the following suggestions to heart:

Bikini Ready?

1. Move your body- like yesterday!
Seriously- everyone should be doing something that gets their heart rate up at least *30 minutes per day to a point you can tell your exercising. If you begin doing this today, you can expect to see weight loss with each passing week. *Can break this up into 10 minutes bouts throughout the day

2. Cut it out- all white sugars, flours and artificial ingredients.
Not only do they offer little to no nutritional value, but they lead to inflammatory responses in the gut, on the skin and in other bodily systems. They contain empty, less than optimal calories and most people eat more than they should; which leads to extra weight in unwelcome places. Instead choose whole grain, organic (whenever possible) and pure ingredients that haven’t been hydrogenated, refined or processed. These foods contain optimal nutrition for your body, plus more fiber to keep you fuller longer and less likely to fill up on junk foods. Pay attention to what you eat and READ your food labels!

3. Get some iron- lifts weights.
Strength training all your major muscle groups is a critical element to building lean tissue and keeping the body revved up and burning more calories at rest. Think of this: a pound of muscle can burn 50 calories per hour, while a pound of fat is 2-3 calories per hour. HMMM? Not too hard to figure out is it. More muscle is brought to you by strength training!!!

4. Watch the liquids- they have calories
Yes, juice, lattes, iced teas and alcoholic beverages contain calories. They add up quickly, too. Two beers can easily add up to an extra 300 calories, and you can double that if your indulging in one of those fancy umbrella drinks that include fruits juices and a few shots of liquor. If you’re trying to lose weight then watch those liquid calories and stick to plain water to quench your thirst.

5. Spray it on- self tanner
I’ve heard this quote over and over again from my client’s, friends and family members, “Tan fat looks better than white fat!” I don’t necessarily agree with them, but I do support the use of self tanners. They are a safe way to build a bronzed body -minus the sun exposure- and if it makes somebody feel more comfortable in their skin and willing to come out and play in the summer, then so be it. Spray, rub or dust it on!

Summer ready? Maybe not, but you still have time to get there. Get moving, watch what you eat and drink, lift some weights by joining a fitness boot camp or class this summer and spray on some self tanner.

Let’s all embrace what we got and enjoy the long, summer nights, bountiful fruit season, family, friends, sprinklers at the occasional smore. Now get out there and move it!

Here’s to a healthy, happy summer-
Amy

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