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

Holy Crap! Exercise Makes You Fat?

Now that I have your attention I can relay some very important advice on a recent article that was published in Time magazine: Why Exercise Won’t Make You Thin – TIME: http://tinyurl.com/m9l26h

About 10 years ago, I would have lost my mind and become enraged, angry and out of control over such an article being written.  Thankfully, I have matured and can see both sides of the fence. Although, I couldn’t disagree more with the article and some of its facts, I can appreciate the argument and do understand where some of the misinterpreted information may be coming from.

Our fitness industry is full of information that sometimes gets misconstrued in the eyes of the consumer- like the writer of the aforementioned article.  Hell, if we were able to convince everyone what we know works, there wouldn’t be diet books, weight loss programs or for that matter very much need for our services because everybody would be on the same page. We, the fitness industry, are still trying to convey our message to those who will listen, and articles like this do not help us with our mission.

Listen to me: EXERCISE DOES NOT MAKE YOU FAT!!!!! It burns calories, improves cardiovascular function, decreases risks of developing certain diseases, improves your ability to live a long and prosperous life, helps with stress relief, improves cognitive function (see TIME article for this one supporter of exercise), increases bone density and muscle tissue, plus just feels amazing if you let it into your life.

Exercise comes in many forms and is appropriate for any person, at any level, of any gender, race or physical capacity. The fitness industry has options for everyone. Unfortunately, not everyone gets put into the proper programming for their ability, motivation levels or fitness goals.  A professional fitness trainer will take all of this into account and provide proper training, education and motivation for each of their clients.

Additionally, diet, which seems to be the main topic of discussion in this article, can account for more than 50% of the consumer’s results. Yes, exercise may invoke a hunger response, but a knowledgeable consumer will know better than to shove more than their needed daily calories into their mouths or indulge in crappy, non-nutrient dense foods post exercise.

It’s always been about balance: eat more, weigh more, eat less, weigh less. Can you eat less and lose weight without exercise? Yes, of course. Will your muscle’s atrophy (shrink in size and make you look like a saggy, bag of bones with a flat ass) by dieting alone without exercise? Yes, of course. Not to mention missing out on the wonderful side effects of regular exercise. ACSM, AHA and all the leading organization tout regular workouts on most days of the week for a reason. It works!

Bottom line: you need to move your mass, eat a balanced, healthy diet that supports your daily efforts and works within your current fitness abilities and motivational efforts. I’m sorry many people don’t enjoy exercise or moving their body parts. I’m also sorry that society has created drive thrus,  remote controls, sedentary jobs, video games, microwaves, cable TV and all the other indulgent activities we all take advantage of.

This article was just a giant excuse in my opinion. Yet another reason for consumers to not exercise or place blame on it being too hard and/or not effective. Weight loss is 50% effort, 50% diet and 100% percent commitment. Yes, that is 150%. Genetics, lifestyle and motivational levels will effect your percentages. I’m sorry you weren’t blessed with mile-long legs, a cute button nose and all the things your genetics didn’t give you. What are you willing to do, what can you do and what should you do? Three important questions to ask before you start your weight loss journey.

Don’t let this article discourage your exercise efforts, personal training sessions or investments in your health. Exercise is a tried and true method for weight loss and improved physical capacity.  Exercise does not make you fat rather, it’s the other pieces of effort that do.

Staying balanced,

Amy

PS- The worst part of this article is the piece of fat turning into muscle..this is not possible. Muscle tissue grows with specific exercise, and fat tissue shrinks as we burn off extra calories, therefore body composition changes. We can’t morph tissues- although that would be cool!!

PPS- If execise made you fat then how do you explain all the fitness professionals who walk the talk?

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

Treating Your Symptoms and Ignoring the Culprit

I was talking to one of my students after yoga class today and one thing came up in conversation that inspired a brilliant comment from her. We were discussing my mother and her recent back injury, as well as my struggle to support her with her unhealthy lifestyle choices, hence part of the back injury.

She said, “People will treat their back, but not their weight.” I almost screamed I was so impressed with that statement. I told her I just had to go home and blog about it..so here I am.

I do find it strange that symptoms of extra weight, such as increased incidence of lower back pain, chronic, knee, ankle and foot issues, increased risk of cardiovascular disease, certain cancers and decreased ability to function with day to day activities are more commonly treated with ignorance rather than being pro-active.

The statistics are out there, healthcare professionals support it and fitness professionals are screaming it at the top of their lungs. If you lose weight, these issues will not be such a nuisance in your life. You may still suffer from the aches and pains of too much, too soon or experience a case of muscle reawakening from doing a new activity, but the chronic symptoms that plague so many overweight individuals will no longer be an issue.

Do you want to treat these symptoms?

So why are so many still treating the symptoms of being overweight rather than addressing the culprit itself? It’s like bandaging up the wounds from your attacker, but the attacker is still free to roam and injure you again. I’m not sure about the logic, but I do know this:

Exercise works for everybody. We have parameters, guidelines, exercises and programming for all of you no matter where you are in life. If you have an injury (chronic or acute), medical concern, previous to no exercise experience, or are a former athlete there is still something that you can get started with immediately.

Certified and educated fitness pros can help guide you in the right direction and develop a sound program based off of your current state of fitness and health, help you formulate your goals and design a specialized routine that will work for your individual needs.

I know some people dread exercise more than anything in the world, but you just can’t avoid it. We have to move it to lose it, and we have to move it to stay healthy. The alternative is continue down the path of treating your individual symptoms and enjoy the lackluster lifestyle.

I’ve picked my path and hope you will all join me in an occasional day of delayed muscle soreness from exercise. I feel great and look forward to a long, happy life!

Make it a happy, healthy, fit day!
Amy

Great Fitness Advice-Get Over Yourself!

OK- I admit it, exercise is hard sometimes and doesn’t always feel good. BUT- it beats the alternative of feeling lethargic, lackluster and carrying around extra weight that is not only unnecessary (unless your pregnant), but unhealthy. Besides making most people feel less than attractive, extra weight contributes to heart disease, metabolic disorders like type II diabetes and orthopedic issues. Enough said!

As a fitness professional I create, deliver and administer dozens of programs every month for my clients, classes and camps, which will and do deliver results. These results vary based off of each participant’s abilities, commitment and willingness to participate and stay engaged with their programming and/or group activities. I can lead them to the water hole, show them the way, but ultimately it is up to them to drink in my advice and reap the benefits.

Being brutally honest I often find that individuals are layered with excuses for not doing something, or they use their current state of health/wellness as one BIG excuse for not being able to comply to actions necessary to find results. Professionally speaking, I would never ask anybody to do more than what they are physically capably of doing- that would be irresponsible and disrespectful. However, it can become frustrating when people do not let go of their current state of health and use is as a crutch to keep from making progress.

We have the power to let go and we have the power to hang on. The question is why are people still hanging on to unhealthy habits and throwing up their hands so easily when results don’t show up after one week of effort?  It takes weeks of effort to see results, and the effort put forth will show vast differences in those results. Not giving in to old habits and staying focused on what you can do and doing it well is what needs to happen.

By far, I think my best and most in your face piece of fitness advice is this, “Get over yourself!” You don’t like where you are, then change it and stop making excuses for why you can’t. Exercise can be modified and created for anybody regardless of age, gender, health or physical ability. It just plain works! No BS!!

It is ultimately everyone’s choice to do something or to not do something. Look forward and focus on the things that can happen if you take action, rather than what has happened. If your happy where you are, keep at it, but if you want more from your health, fitness and appearance then take my advice..Get over it and make a change!

Honestly- Amy

Are You Having a Bad Day?

My mother e-mailed me this today and it just stuck with me for some reason. I’m having one of those less than optimal days and feel very overwhelmed, non-productive and scattered. This e-mail reminded me that we all experience this at some point or another, but it is how we react and recover that’s important. It applies to everything in life: work, family, friends, leisure activities and workouts (those less than optimal training weeks sound familiar to any of you?) I was inspired, felt better and had to share these words of wisdom. Read on an be enlightened by this daily OM and Make it a GREAT Day!

Make it a Great Day!

“We all have days from time to time when it feels like the world is against us or that the chaos we are experiencing will never end. One negative circumstance seems to lead to another. You may wonder, on a bad day, whether anything in your life will ever go right again. But a bad day, like any other day, can be a gift. Having a bad day can show you that it is time to slow down, change course, or lighten up. A bad day can help you glean wisdom you might otherwise have overlooked or discounted. Bad days can certainly cause you to experience uncomfortable feelings you would prefer to avoid, yet a bad day may also give you a potent means to learn about yourself.”

“You may consider a bad day to be one where you’ve missing an important meeting because your car stalled, the dryer broke, and you received a piece of very bad news earlier in the morning. Multiple misfortunes that take place one after the other can leave us feeling vulnerable and intensely cognizant of our fragility. But bad days can only have a long-term negative effect on us if we let them. It is better to ask yourself what you can learn from these kinds of days. The state of your bad day may be an indicator that you need to stay in and hibernate or let go of your growing negativity. Bad days contribute to the people we become.”

“Though we may feel discouraged and distressed on our bad days, a bad day can teach us patience and perseverance. It is important to remember that your attitude drives your destiny and that one negative experience does not have to be the beginning of an ongoing stroke of bad luck. A bad day is memorable because it is one day among many good days – otherwise, we wouldn’t even bother to acknowledge it as a bad day. Know too, that everybody has bad days, you are not alone, the world is not against you. Tomorrow is guaranteed to be a brighter day.”

4 Things You Must Have in Every Exercise Program

Listen up past, present and future exercisers. There are some very important details that often get overlooked when individuals train and workout. As a matter of fact, these details are often the reasons people see lack of results, hit a plateau or just plain give up on their workout plans.

There is nothing more personally frustrating for me than watching an individual stop exercising because of lack of results. Exercise works for everybody no matter who you are, what you do or what you are willing to do. It works even better when you include the following details:

1. Variety- include different exercises, set/rep/rest period protocols, cross train and be sure to change your workout plan at least every 4-6 weeks to keep seeing progress. Hire a trainer to keep you fresh, advance your skill level and support you to your fitness goals.

2. Challenge Yourself- exercise needs to make you feel like you are doing something above your normal level of activity or current level of fitness. If you still do the same workout- time/duration, intensity level, frequency and never challenge yourself you will stay in one big PLATEAU. Hey, if that’s your goal then keep doing it, but if you want change you must CHALLENGE that body of yours (see #1)

3. Include Hell-Bent Workouts- 1-2 vigorous workouts per week are recommended and a must if you want quick results. At least once per week push yourself beyond your highest level of effort. Examples might include: adding 1 minute sprints to your 30 minute run, plyometric training, speed and agility drills, increasing resistance on your strength exercises. The goal is to push beyond your comfort zone to improve performance and torch more calories not only during your workouts, but also post workout. Trust me on this one…it works phenomenally. Just ask anyone who’s taken an 8 week Boot Camp.

4. Consistency- this is the most important variable. One workout will not yield results if you’ve been inactive for years or haven’t seen the weight room since college. You “don’t use it, you lose it!” Consistency is key to achieving good results. It will take the average person at least 4-6 weeks to see some of their hard work pay off. Even then, results will vary based off of individual efforts, genetics, physical abilities and motivation levels. Don’t give up because you’ve worked out 3 times and see no results..if I did I wouldn’t be here blogging about what a great thing exercise is!

Take into account we are all different beings with different levels of strength, flexibility, power and core strength. Using a program that is put together just for you and progresses properly will yield amazing results and leave you feeling incredible. Include the “musts” and watch those great results transpire!

Walking the Talk- Amy