A Four Run Attempt at New Year’s Resolutions

Image via Wikipedia

The other day I mentioned on Twitter that “trying something new” is  an excellent way to inspire your brain and body for New Year’s resolutions. Studies continue to show that the brain loves new adventure and learning, and the body demands it in order to stay healthy, fit and on top of your fitness goals. Need I say anything else?

I practice what I preach and decided on behalf of my New Year’s resolutions I would try something that I never really wanted to do- snowboarding! I am a skier and love the mountains, fresh air, ease of getting on and off of the chair lift and the beautiful scenery from the chair lift itself, but the rest of my family snowboards so I thought I should give it a whirl.

My first lesson and attempt at surfing the snow was today at Steven’s Pass. I was frustrated, angry, competitive, humbled (especially by the little 5 year olds whipping by me as I laid on my back), joyous, elated and content- in that order exactly. It also reminded me of how hard it is to have the guts to try something new, let alone feel successful at it your first attempt. Very much like New Year’s Fitness Resolutions.

I summed up these comparisons in my four runs down the Daisy chair today:

Run Attempt #1- I fell 37 times (yes I counted) and felt frustrated, angry and completely wanted to punch my instructor, get to the bottom of the run, turn in the board and rent some skis. I compare this to that first week of being at the gym, working with a trainer or getting a new workout program started. You’re sore, frustrated, angry because you don’t really enjoy what you’re doing and seriously just want to go back to your old comfortable ways and be content.

Run Attempt #2- I fell 6 times. I had lunch and regrouped my thoughts and told myself that this is an adventure and to give it everything I could. Similar to week 2 of your new fitness regime. Your getting the hang of things, remembering why it is you decided to do this and are looking at the positive changes you’re making in your life. The muscle soreness is getting a little better and your feeling pretty good by the end of this week.

Run Attempt #3- I fell 3 times. Yeah- things were connecting. I focused on one skill, and  hammered it into my head all the way down to the bottom. The falls were on purpose to avoid hitting others or to slow my uncontrolled, novice behaviors on the board. Similar to week 3 of a new fitness routine- positive mental changes continue as most begin to  sink their teeth into the exercise programming.  They learn not only what they are good at, but also what needs a little polishing. Of course their trainer tells them to focus on what they can do and do it well (and possibly adjusts their program to accomodate this).

Run Attempt #4- I fell once. Yes, just once and it was off the chair lift. My goal on this last run was to NOT fall off of the chair lift because I had every time before, but instead I had a beautiful experience all the way to the bottom. I was elated and completely content with my attempt, but also knew more practice would be needed to get off of the Daisy chair and onto my favorite skiing runs (precious Big Chief). I compare this to the 4th week of many New Year’s fitness resolutions. The goal may have been to lose a certain amount of weight, but instead the goal of weight loss is surpassed by the fact your waist is 2″ smaller and your pants are too big. BONUS!! It’s motivating, exciting to see the change and encourages you to continue the journey and add more weeks (runs) to your fabulous, new thing.

In essence, what I’m saying is it takes a bare bones minimum of 4 weeks of  commitment to anything to see some changes. It won’t happen overnight, and of course will be different for all of us due to individual differences in not only our physical state of body, but mental state of mind. For me, the mind is the key to most resolutions we make. We pre-contemplate, we contemplate, we take action and we succeed or don’t succeed depending on how strongly we want to see change or make attempt. Attempting  something new is the first part, committing to it is the second.

Make your four run attempt this New Years! Attempt, commit, change  and see the changes in your body, mind and soul. May blessings of health, wellness, attempts and commitments shower you and your loved ones.

Happy New Year- Amy

PS- For future reference, being a fitness pro does not mean that I’m good at every physical stunt known to man; practice and skill are required for all human performance movements indoor and out

Related articles by Zemanta

• 5 Keys to Successful New Year’s Resolutions (naturalbias.com)

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?

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

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

The Personal Trainer Common Denominator

I have to mention that this blog post was inspired by a conversation that was started at the firehouse this morning when I went to drop of my husband’s shaving kit, which by the way he didn’t need because he borrowed supplies from a fellow firefighter (BAD fireman!). So, I decided to pull up to the table, enjoy a cup of coffee with the boys and indulge in some good conversation.

Of course it turned into a discussion on fitness, rather I became the punching bag (all in good fun) for everyone to take a swing at. I enjoyed it, as I love to banter and share my opinions with anybody who will listen. We eventually went full circle but the subject of me being the “common denominator” in my client’s failures/successes really struck a cord with me. I won’t go into detail about how we got there, but I just felt the need to dissect the subject matter a bit more, resonate with it and bring it to my blog.

Here it goes:

Consistent challenging effort = great results!

“I care deeply about all my client’s goals, health conditions, successes, failures and exercise programming. I take into account every little detail when I build a personal program, camp, class or other endeavor. BUT, big but here, I can’t be with them every single moment of every single day. At most, I see people 3 times per week for camps, and usually less for individual sessions. That being said, what each client does outside of my guidance is truly up to them. I give them the tools, train them with all my power, listen to their concerns, modify and adjust as needed and kick them hard in the butt if they are the type of person who can handle it. Some people comply, many don’t. Because of this results vary greatly. I have come to the conclusion that exercise and taking care of one’s health ranks very differently on people’s priority lists. That, I’m sorry to say, is something I can’t control!”

What each of us needs to do to get “into shape,” “lose that extra belly fat,” “drop a dress size,” “find their six-pack” or whatever requires different things depending on who they are and what they can do, but most importantly it depends on what the individual is WILLING to do. That big brain inside of your head can be your friend or foe when it comes to exercise goals or any goal for that matter. You get what you give!

If you give excuses, use set-backs as an opportunity to express failure, have unrealistic expectations or prioritize your health at a low level it will be a challenge, I’m not going to lie about it. You will more than likely see little to no change in your body. On the flip side if you’re willing to follow professional advice, apply said advice both inside and outside your workouts, stay consistent but continue to challenge yourself and make health a priority you WILL see excellent results. NO BS here.

Yes, I am the common denominator in many individual’s fitness equations. Problem is some people aren’t as good at math as they think they are. I offer the correct solution so let’s try to figure out where your math is going wrong.

Enjoy life, conquer things that challenge you and never give up!

Your faithful, and honest trainer- Amy

Gone Fishin’

I’ve been out of town with the kids enjoying some R n R and plain just goofing off.  It’s been delightful, much needed, but I’m ready to bring back the fury of fitness to everyone.  Just a thought that inspired me today that I wanted to leave for all of you to think about.

A friend mentioned this to me today and I just resonated with it.  If all of our clients would take their appointments with their trainers as seriously they do their hair, nail, dental and doctor’s appointments we would have it made and the world would be healthier for it.

You can doll up your external package all you want, but you still have to keep that engine fired up with movement and regular workouts.  So how about it all you clients out there?  What do you say about giving it a shot?  Treat your training appointment time just like you would that amazing massage appointment you sometimes treat yourself to.  You’ll feel better, see better results and develop some lifelong good feeling habits to boot.  Make your health and fitness a priority.

Dreamily,

Amy