What Am I Doing Wrong?

Well today is National Amy's Pity Party Day!  It's hard to admit but I get discouraged just like everyone else.  I question myself and decide it must be something that I am doing wrong.  It's easier to take the blame and put it all on myself than I can justify feeling sorry for myself.  What happens if that is just life?  Well there is a scary thought that would mean I am not in control and can't fix it!  Yes, I am a control freak and "fixer"!  Sometimes life just gives you a shit sandwich with a side of bad attitude.    

My personal and professional life have gone through many changes not all for the best but if I really take a look it has worked out for the best.  I have learned a lot about my friends and myself.  I have learned that I can't always figure it out, there isn't always an answer, I can figure stuff out, there is an answer I just might not like it, people are assholes, I am an asshole, it's okay to ask for help, its okay to admit that life isn't perfect, & etc.  Also, I would like to admit now that I have a potty mouth (my mom hates my mouth and please note my mouth is not a reflection of my up bringing lol).  I am trying to work on it and will always be working on it.  

Okay, back to the subject at hand.  I get discouraged.  It is hard with things are not moving as fast as I think they should.  I begin to take it personally and want to give up.  Why aren't people showing up for classes, why aren't people training with me, how do I get people to know about the studio, maybe this isn't my calling and etc.  How are other people doing it?  How are they getting people into their studios?  Should I be pushing clients harder?  Should I sell shakes?  Maybe I need to change my way of thinking? Am I being stubborn for not wanting to do some of this stuff?  I just don't know!!!

Than the positive me kicks in and says okay what can you do?   Train clients, talk about my struggles, work around clients injuries, help people get better at things in everyday life,  and make people feel comfortable.  Why isn't that enough for today, Amy Jo? It is enough for today and it will be enough for tomorrow too.  So, this girl is just going to keep going! Slapping some mustard on my shit sandwich with a side of attitude and eat it with a smile!

I am not sharing this because I want you to feel sorry for me.  I am sharing because I know what it is like to be discouraged, want to give up, question life choices, question your abilities, question job choices and etc.  Today I put on my running shoes and went out in the windy weather to do intervals. That is what helped gain perspective today and focus on the good.  So, laces up your shoes, read a good book, listen to some music or just take 7 cleansing breaths to focus on "your positive".  Stay encouraged my friends.     

Amy Jo 

P.S. Don't show this blog to my mom....she will say "Oh, my word Amy!  I have taught you better than to talk like that!" 

My personal experience with the Biggest Loser Contestant & Fat Shaming

It has been awhile since I did a blog and it is time to start again.  Have to admit this is not my favorite thing to do for several reasons.   Also, I recently took a sabbatical from training clients.  It was not by choice but it gave me an opportunity to rest, focus on other things, find a beautiful studio, learn more about training & myself.  Hopefully this new way of blogging will give you an opportunity to know more about me, my style of training, why I do what I do, give you tools to help you with whatever journey you are on and of course make you laugh!

Let's talk about the Biggest Loser.  Every so many months I get the question of "what do you think of the Biggest Loser?"  I am not against nor for it.  In my opinion, if you works for you great!  However, I do ask my clients to pretend that they see me training someone on a treadmill that is significantly overweight. I have that person running until they can't run anymore and tell them to get up and keep going. What would you think of me?  What would you think of me as trainer?  Would you want to train with me?  Most say, no I would think you are mean and unsafe.  Exactly, that is why I won't do that type of training to a person.  I don't have a team of medical people standing around in case something goes wrong.  Also, that client will have a hard time maintaining that goal if I put that much stress on them mentally.  Remember these people are supervised 24 hours a day until they leave the ranch.  People need to find what works for them.  Training is not a one size fits all program.   A personal trainer in the real world is a person that helps you find what works for you, guides you, helps you meet your goals and keeps you safe. Sure there is more to it than that but that is simplest way to put it.   I have worked with someone that was on the Biggest Loser.  The client had gotten let go from "the ranch" and was on their own.  They came to see me because they had heard about my weight loss & wanted to be ready for the finale.  I am going to be careful what I say about my training with my client because my clients need to know that their anonymity is safe with me.  I am glad this person was on the Biggest Loser and very happy for  them.  I don't need to be in the spotlight, my clients are what matter to me, that is why I haven’t shared this before.  The client needs to be congratulated on their hard work, sacrifices, and new way of thinking about them is important.  Besides that I don't ever want my clients to think they aren't just as important as the person that was on the show.  All of my clients are important to me and I care for every one of them.  Also, I am thankful for them training with me and consider it a privilege.  

Nothing related to the show but I have been on TV, radio, articles, & etc.  I am the type of trainer that prefers to be in the background.  Not saying a trainer is wrong for wanting to be in the spotlight but that just isn't my thing.  If you have ever seen or heard me on the radio or TV I am highly uncomfortable.  Why am I telling you all of this?  It's time to let people know that I am a great trainer. I am always learning, changing my training techniques, and finding new ways to motivate clients. Clients need to be encouraged, not screamed at or worked so hard their goals are impossible to meet or maintain.  This leads me into my next topic that has been on my heart.

It frustrates me when I see social media used for "fat or exercise shaming" of other people! I have seen it with fitness professionals, personal trainers and people that have lost weight.  The people that have lost weight are what really get under my skin!  You should know better!  You have been in the same situation and know what it feels like.  I have some bad news for you just because you have lost weight doesn't make you an expert.  Let me say that again!  Just because you have lost weight doesn't make you an expert!  Stop telling people on social media they aren't worth anything if they aren't exercising or losing weight your way or not at all.  Shut your mouth!  It is not your job not your place unless they have asked for your help.   It makes me sick when a client shows me what someone has done to them on social media. Sure sometimes you are better at what you do and try to make it look like you are not talking about them.  People aren't stupid they know when someone is talking about them. You don't know their situation, health problems, limitations and mental status.  I tell my clients if people say that stuff to you, here is your reply. "What qualifies you?"   Just because a “shamer” lost weight, can run a 5k non-stop, takes an aerobics step class for the last 3 years and is amazing at the workouts on Youtube doesn't qualify them.  Just like me losing over a 100 pounds didn't qualify me to help anyone.  Now I am qualified to help people if they want it.  I have more certifications and training than the person that watches youtube.  I took a year training to become a Health Coach.  I have liability insurance and up to date certifications.   Does that make me a great trainer? I may not be the trainer for you but I will make sure you are safe to the best of my ability, have fun, learn new things about yourself, meet personal goals, and physical abilities. I also get “shamed” a lot in the fitness industry.  Well you don't look like a trainer!  Seriously you are a trainer?  Well if you can be a trainer I guess I certainly can!  Yeah, I have saggy boobs, big bum, flabby arms, old mans forehead to name of few.  Hello!  I have lost over 100 pounds I have lose skin!  Let me tell you though I have some amazing aerobic and anaerobic capacity. Don’t let the “shamers” win! Start asking people, "What qualifies you"?  

Stay encouraged my friends!

Amy Jo

Changing With The Season & Budget Friendly Organic Eating

October already? Fall is one of my favorite seasons because of the color changes in the trees, hearing the leaves crunch under my feet, and pumpkin pie.  This can also be a time of year that for some, can bring workout-related anxiety:  
"How do I get my workout in when the weather is yucky?" 
"I don't have time to workout because of activities my kids are involved in!"  
"What? Now it's dark outside when I want to workout?"

What to do when the weather is less than perfect and you want to be outside
Why does the weather have to be perfect?  This is one of my favorite times to run outside! Clothing manufacturers are now making super cute and light weight raincoats.  Not like when I was a kid where it was bright yellow rubber, and you immediately started to sweat just looking at the thing!  If you are a smart shopper, you can find a great light weight raincoat with a hood for about $20.00.  Invest in some socks that will keep your feet warm even if they get wet.  I like Smartwool brand socks!  They are a great investment because you can wear them all year around.
 You don't have time to workout because you are running the kids all over the place
Try a Tabata (I will give you one at the end of the blog to use)!  A Tabata only takes 4 minutes.  You can break up your normal workout time (60 minutes, for example) into 10 minute mini workouts.  Park out a little further in a parking lot when going to the kid's activity, and then speed walk to the building or field.  Take the stairs whenever possible. One of the easiest things to do is walk around when at your kid's activities.  When my kids were younger, I was the parent doing a wall sit at a meeting if people were standing around the walls. When I took my daughter to University for an audition I went running to see what the town was like.  Mind you, I got lost, but I met some people and learned about the town.  If you don't have a hour to dedicate to a workout--that's okay!  Just move.  We are so caught up in getting 60 minutes in and feeling that anything less just isn't as effective.  This is not true!  Sitting in a chair and being upset because you don't have 60 minutes to devote to a workout is a waste of your time.  Instead--move and do what you can do.  I have a friend who taught me on the days I don't have time to workout, do what I can (MOVE!) and then "bank" my leftover workout time.  For example--I only had 20 minutes to exercise today, so I rolled the remaining 40 minutes into my workout time allotment for tomorrow.
  What? Now it's dark outside when I want to workout!  
This means you probably have to go indoors to workout if you are concerned about the darkness.  Join a fitness class or hire a personal trainer is a simple option.  My studio definitely gets busier when the weather gets colder. Not only because some people don't like to workout in the colder weather, but they need the motivation and accountability.  During the FUSE Challenge class at the studio, we have a great time, and people love the companionship of working out with others and not only challenging themselves but each other.  This isn't an exclusive group--we have new people join the class all the time, and they keep coming back!  They appreciate the variety of the workouts as well as  hearing other people being honest about how they feel about working out.  

The whole point to all of this is try not to give up, you have worked hard at being healthy! Just keep moving whether the conditions are perfect or not.  We get way too caught up in what doesn't work instead of being happy with what does work.  Summer and warm weather shouldn't be the only reason you workout harder.  I train all year round, not because I only have one oar in the water (well--I do sometimes, but that's another blog)....but because I like the variety, and not getting hung up on one thing.  If I did only work out when the conditions were all 100% perfect--I would get bored and quit--and for me, that is not an option.  Don't get stuck in a rut!  Try a new adventure with every season!

ASK AMY

1.  Do you prefer ice or heat for muscle soreness?
Personally, I am not a big fan of ice.  I have fibromyalgia, and it hates ice.  That is not to say I don't use ice if I have an injury.  Notice I said injury.  Heat and stretching are a great thing for muscle soreness, however, be careful not to over stretch when your muscles are warm.  Not moving is the worst thing you can do for your muscles when you have soreness!  Yes, you might swear a little, but the less you move--the longer your muscles will be sore.  My favorite 4 things to do when my muscles are sore:

• Foam Roll Yes! I am a foam roll believer!  But it is not for everyone and that's why I don't recommend it to every one of my clients.
• Stretching (Sometimes I whine a little--or a LOT--when stretching during times of muscle soreness).
• Heat This could be with a rice pack in the microwave, electric heating pad, or warm shower.
• Mobility Drills

2. Do you charge a fee for  someone who doesn't show up or who cancls less than 12 hours in advance?
To be honest, this question makes me a little uncomfortable.  I have a great group of business advisors who have my best intentions in mind at all times.  From them--I have gotten a bit of reprimand about adhering to policy.  Bottom line--yes, there is a policy like this in place, and I need to start using it.  Here is the policy: if you give less than 12 hours notice for a class or just don't show up, you need to pay just like if you were at the class.  Someone else could have used your spot.  Just because Facebook says I have room available doesn't mean that I actually do.  Clients are not always on Facebook and get ahold of me personally to register for a class.  Personal Training Clients are held to the the same policy:  if you don't show up or cancel less than 12 hours, you need to pay for the session.  I know that emergencies and illnesses happen (they happen to me too) so I am understanding of emergencies.  

3.  Do you rent out studio space?  Yes I do!  I have a wonderful studio and two offices that I am looking to fill.  Also, I am having a new studio built which means my business will now have two studios.  Trust me: I love to work and if I could, I would work 24 hours a day, 7 days a week (thank you, Mom and Dad for the workaholic tendencies!)  Obviously, working 24/7 is not an option, so I am looking for some awesome, talented, and well-qualified people to rent studio space, an office, or both.  This would mean you could teach that class you have always wanted to and dreamed of doing. You can pay by the hour, monthly, or I do a split to rent the studio.  You would be renting space either way, and be your own boss.  If you are interested, you must have liability insurance to teach a class at the studio.  You can email me at:  ajhoweaboutpt@comcast.net for more information.

Budget Friendly Organic Eating

In a perfect world, organic eating would be cheaper than eating junk.  Unfortunalty, until more people eat organic this will always be a battle.  Not to say things haven't gotten better with pricing and varieties available, but we are still a long way off.  Eating organic is better for you!  Some of the benefits of eating organic include: Less pesticides (making it easier for you to digest food), higher nutritional values than mass-produced food, and organic farming is better for the environment.  I challenge you to go to the supermarket, buy an organic apple and an apple covered in the wax to preserve it.  You will notice a difference in the taste.  So how do you save money when you want to eat organic but are on a tight budget?  Start to build an organic pantry. Don't go out and buy everything at once, begin to collect a few things over time.  Watch for sales! A lot of supermarkets closeout items.  Contact companies that sell organic items ask for coupons.  Find your favorite organic product on Facebook and like it--there are often special offers for just Facebook fans.  Tell your friends what you are looking for, and they might spot a deal. Buy fruits and veggies that are on sale, prepare them & freeze for later (yummy!)
Items for your pantry should be things that last longer than a month, such as:
1.  Brown Rice
2.  Canned Tomatoes
3.  Quinoa
4.  Popcorn
5.  Olive Oil
6.  Dried Beans
7.  Broth
8.  Spices
9.  Oats
10.Nuts
These are just a few ideas.  On the days I don't have a lot of time, I will cook up some veggies and pour a can of tomatoes over it.  Dinner is now done!  Also, there is a group of foods being called the "Dirty Dozen".  If you can't eat organic all the time, it is recommended that you try not to buy foods on the "Dirty Dozen" list (and while we're on the topic-- the Dirty Dozen was an awesome movie!).

Trying to eat organic takes time to get used to, so don't go all out overnight.  You will get frustrated and feel like you broke the bank.  Take time with it and be patient.  If you aren't eating organic, then try to adjust to 10% of organic eating to start.  I am at about 85% now, and it has taken me well over a year.  

There is a new season upon us! Take the time to enjoy the fall colors, try a new workout, try some organic foods, and smile.  Life is about making changes and enjoying those changes even if we are unsure about them.  It is okay to say "I tried it and didn't like it".  It's not okay to say "I won't try it because I won't like it".  

New Class Times & Class

Build Out Of The New Studio!

Demo Has Begun

Get Ready For More Exciting Classes

Are You The Bamboo or The Tree?

Yes, I am a Bruce Lee fan! Not only because he was awesome, but he had some wonderful insights into life.

The picture above has one of my favorite quotes.  Think about it!  All the trees that are down after a storm sometimes even being pulled up by the roots.  Why? Because trees can only bend so far, and then will crack or pull up from the roots.  Yes, a tree is strong, but a piece of bamboo is even stronger and has more flexiblity.

Here is fun fact from Discovery Magazine:  "Ounce for ounce, bamboo is stronger than wood, brick, and concrete. Consider the aforementioned compression test. What that figure means is that, compared with, say, concrete, bamboo can withstand twice as much force bearing down on it. A short, straight column of bamboo with a top surface area of 10 square centimeters could support an 11,000-pound elephant." What if we thought of our lives in terms of being that piece of bamboo instead of that stiff tree?  

I picture a breeze blowing: the tree is swaying in the breeze, but you can tell it is not embracing the breeze--it is fighting to stay upright in the position it has been in for the last 20 years.  Fighting to reach the sky to seek out the most sun.  Strong, yet unmoving.  Now picture that bamboo swaying with breeze not fighting it, but embracing it.  Allowing it to blow over it, around it, through it.  All the while being flexible so it saves itself from breaking.  

I am trying to apply the bamboo thought process to my life.  This includes eating, exercise, relationships, my attitude, etc.  I am always fighting to change my body no matter what to save myself.  Instead of embracing and being more comfortable in my own skin.  Why do I fight trying new ways of eating?  I think:   "I do not want to give up my favorite treats!" Why can't I be flexible and bend towards a new way of thinking?  What is stopping me?  

I seem to be that tree, not willing to embrace the wind.  Not allowing that breeze to help mold me into a different individual, with a different way of looking at food and a different way of responding to my (sometimes) negative self.   So what if I have to bend one way to see if something works?   Why do I beat myself up when it doesn't work?  Why do I think failing at something is a reason to quit?   Because I am that tree--unwilling to be flexible in all directions. Permanently planted in my way of thinking, stubborn to the point of not succeeding.  

Part of my studies towards becoming a Health Coach includes exploring new ways of eating, exercising, taking time for myself, learning, and allowing myself to be the bamboo: embracing, breathing deeply, looking at my true self and accepting (with confidence!) who I am at this moment in the breeze of life.  

I am learning to feel the breeze of life and move with it--not against it, and to be willing to embrace it all. 

New things are happening at the studio for this Fall/Winter!  

NEW CLASSES WITH AMAZING INSTRUCTORS
Some truly awesome people will be renting studio space from me to offer new classes to the community.  These classes will be separate from my business, so clients will pay the instructor directly.  Stay tuned!  More info coming soon!

MORNING CLASSES WITH AMY
I am also going to be adding some new morning small-group personal training classes.  

KETTLEBELL TIME CHANGE
Times will be changing for Kettlebell for late September/early October.  Kettlebell will be held at 5:30 PM - 6:00 PM for the following dates:  9/23, 9/30, 10/7.  On those dates, I will be taking part in Dragon Boat training and there is a slight time conflict (thus the reason to temporarily change the class time).  Thank you for your understanding and support while I pursue my Dragon Boat love.  

SUPERMOMS
I have been training a group of Supermoms for the past 6 weeks.  This is a private group training class that I was asked to start for a small group of Moms with autistic children. I am excited to be offering this class because I have learned so much from these truly SUPER Moms. If you know any Moms with autistic children who may be interested in an exercise class with other Supermoms, have them contact me.

ASK AMY

I am often asked questions about the studio and my pricing, so please read on for more information. 

1.  What makes your place different than a gym?  My studio has no "open gym" time which means you are in a small group or private training.  You have more specialized training which allows me to focus on you or a group.  GroupX (group exercise) classes at typical gyms can have anywhere from 12-30 people in them at one time.  I keep my small group classes to no more than 10 (unless a special requesst is made for more than 10 people in a class).  

2.  Why do other training studios charge more than you?  My goal is to keep my prices affordable for everyone.  $45.oo per one hour individual training session is not the Michigan average-- $60.00-$120.00 per one hour session is the norm in this area.  I am not saying other places are wrong in their prices, this is just what sets me apart from those other places.  Also, my rates do not reflect a lack of qualification on my part.  I am proud and willing to review my certifications and experience with any client (current or prospective).  

3.  Why do you want to train everyone and not just a specialized group?  Simply put:  I do not want to limit myself or my clients.   My training is for people of all levels of fitness--whereas some large gyms do not offer training, for example, to people with physical limitations. I love training people that I can push beyond what they thought they were capable of doing!  That could mean a person who could do 30 burpees in under a minute to a person who thought they could never do one burpee!  I find an equal sense of accomplishment  in training someone who may be challenged with something as seemingly simple as balance.  How rewarding  for that client (and for me as a trainer) to be able to see their balance and confidence improve.  It might not be the equal physical exertion of doing a burpee, but the benefit is the same.




Ready for a Challenge?   

1.   Agree to walk/run/bike/treadmill for 1 mile everyday for 10 days-Starting Monday, September 22nd, 2014
2.  Like my Facebook Page if you haven't already.  Amyjo's Howe About Personal Training LLC
3.  Download the app Charity Miles app (free app)
4.  Use it to track your to Walk/Run/Bike/treadmill
5.  Post to my business Facebook page everyday your 1 mile or more 
6.  Complete the challenge and be entered in a drawing to win a prize.

http://www.charitymiles.org  Watch the video when visiting the website and remember a company donates to the charity that you choose.  It doesn't cost you anything and you are donating by walking/running/biking.  

Check out my Dragon Boat coach's Facebook page:  He has a great class starting next week to learn the paddling technique of Dragon Boating. 
The OleMan's Adventure