Don't Let a Number Define Who You Are

"Get on the scale and let me take your weight" - just the thought of hearing those words make people nervous. What if I gained weight since my last visit? Their scale isn't calibrated the same as my home scale- I know I weight less at my house! Will people judge me?

It took a long time for me to be ok with stepping on a scale and realizing that the numbers may go up. Don't get me wrong, I still hate it with a fiery passion, but I know that the numbers on the scale are just a snapshot of my entire health profile. A person's body weight is one element that doctors and nutritionists consider when evaluating a person's health. But the weight doesn't tell it all. Your body weight is recorded at every doctor's visit-- along with your blood pressure, body temperature, height, and the "unmentionables"- depending on your type of doctor's office visit. So why do we walk away from the doctor, focused on our weight instead of the other factors?

Why do we let the numbers on the scale define us?

A person can be "skinny fat" or "fit fat" or any other body type. It's more than the weight. I'm starting to believe that one's weight is an unfair indicator of a healthy body. Just because I may weigh 130lbs does not mean I'm healthy. Sure, my body mass index (BMI) may say I'm in a healthy range, but maybe I have no muscle definition. Or, maybe I weigh 240lbs. I can bench press a small vehicle (like a Lego car, but still!), maybe I'm going to rock a triathlon and later a half- marathon... but the scale says I'm fat, and the BMI chart categorizes me as "obese."

What gives?

We're so programmed to look at our weight in society that we forget that there are MANY other ways for us to see progress. An University of Zurich study shows that people who successfully lose weight one week are more likely to lose ground the next when weighing themselves regularly. But simply trading the scale for focusing on the process of losing weight instead leads to steadier progress and fewer setbacks (Prevention Magazine). Here's what you should be focusing on:

• Measurements: Instead of focusing on your weight, try focusing on your body measurements. Measure some key areas (waist, thigh, upper arm, chest) and set a reminder to remeasure in 6 weeks. I would even take a picture of yourself each 6 weeks so you can compare and contrast- and see the difference.
• Fitness: Can you move more than yesterday? Can you take it that extra 100 feet, that extra mile, finish that extra set of kettlebell swings? Then you're more fit than before. Just keep moving forward- one step at a time. 
• Nutrition: Are you eating "bad" foods? Are you drinking enough water? Track your food for a week and review it by yourself or with a trainer. You will see certain trends that maybe you haven't noticed before- like that nightly popcorn binge or that daily 400 calorie designer coffee you stop for every morning. If you bite it, write it. If you drink it, ink it. If you nibble it, scribble it. You get the picture. 
• Mental health: Most of the "weight loss game" is a mental game. If you don't accept yourself as the way you are, that you are a "work in progress," then you will never be happy with who you are trying to become. Accept yourself first- including all of your flaws- and pledge to move forward. Know that there are going to be setbacks, binges, and plateaus, and be ready to forgive yourself for those occasional late night frozen yogurt runs. 
• Positive Relationships: You need to surround yourself with positive vibes. Take inventory of your friends- are they pushing you in the right direction? Do they support what you're doing? Who can you call to stop you from diving into that pint of ice cream? Know who you can call on for help, and know who may pose an obstacle to your fitness goal. 

As a personal trainer, I'm not immune from the glaring numbers on the scale. I still see them and, at times, want to just throw the scale against the wall and hear it shatter. I have to remind myself to be stronger than the scale, "bigger" than the number before me, and take a personal inventory. "I feel good today. I ate well. I love who I am. And I'm going to kick some major booty at cross fit today."

It's hard to do, to remain positive when society and the scale are both telling you that you're not perfect. But that's why you HAVE to have a good support system in place during this lifestyle change. Have a friend or two who will trade healthy recipes with you. Get a dog that you can walk with after work days. Try a new fitness class or two- or even sign up for a personal training session. Just get out there, remind yourself to keep going, be happy with who you are, and ignore the scale.

My one challenge to you this week: Don't look at the scale. At all. Put it in a closet, under the sink, somewhere out of reach. Go by how you feel this week, not by the scale.

Remember, you are more than the size of pants you wear.

This week's workout: Hit the Floor, Shawdy Got Low!

• 3-5 minute warmup
• 10 bridges
• Glute squeezes (lay with stomach on the floor, hands on chin, legs out straight, toes tucked under. Push your toes into the floor and raise one leg up straight in a slow controlled fashion. Return to start and use other leg)
• 10 pushups (regular or modified)
• 10 cheerleaders (lay on your back, legs out straight. Lift one leg up in the air, clap hands under that leg, return leg to floor, then switch legs)

Old School, New School, and New Gear

Lets' go back to some old school exercising!  Dust off that jump rope or go buy yourself a new one.  This great piece of equipment is portable and can be fairly inexpensive.  You can go really cheap on a jump rope which I tried but got really frustrated with it twisting into itself, so be warned.  Personally I like the "speed rope" for the speed you can gain with it.  Also, there is the incentive of the pain- a speed rope can inflict a sharp snap agains the shin bone if you miss, so don't miss, it hurts- a lot! Make sure your jump rope is sized for you. Buy one that can be adjusted.  Stand on the rope with feet spaced apart and make sure that the handles just come under the armpits. 

Benefits to the jump rope: A person can burn up to 20 calories per minute if you are doing intense workout.  It is also shown that jump roping is easier on the knees that running because there is less impact.

What I think I look like

What I really look like

I am really enjoying the Michigan Door to Door Organics.  My shopping list still needs some planning but,  besides that, I am going to keep doing it.  I especially love that fact I don't have to go to the store to buy meat!  I made the strawberry and chi pudding that was featured last week and I have one word for it: "Yummy"!

I would really like to talk about a company that I just started buying fitness clothing from, Thick to Thin.  The owner of the company, Andrea, has a great company with a positive outlook on fitness and fuctional comfortae clothing.  I especially love the messages she puts on her clothing. What really impressed me about this company is the post that Andrea put on the company page one night.  

"I'm about to rant here for a minute.  At the (apparel) show today, a women from Soffe told me that they don't sell apparel that fits big girls.  I immediately told her I sell cothing to all sizes because no matter what your size we all workout and try to be awesome and better ourselves no matter what size.  She told me then she really only sells to cheerleaders.  Ok. Point taken.  No one other thaen cheerleaders can workout.  I get it.  Everyone else is worthless.  Give me a break and who has the balls to say that to someone?  Needless to say I'll never buy your "$h!?".  Thanks.  I am awesome and everyone no matter their size, is awesome.  Rant over."  

Great job Andrea!  This one of the reasons why I will never buy Lululemon clothes again.  I went to one of their stores and was treated like I had never taken a shower before!  I even contacted the company's headquarters because I was so upset- I let them know I would never recommend their store to any of my clients.  They apologized and said they would investigate the matter.  Needless to say I never heard back from corporate.  

My thoughts on the whole thing? Some of these companies don't want to sell to larger size women or to men. It's just stupid. When I'm trying to work out and lose weight, I would like to look nice and be comfortable doing it.  These larger companys say they are trying to promote a healthy lifestyle, but their definition of "lifestyle" apparently doesn't cover people of all shapes and sizes. No, big company, you are not promoting a healthy lifestyle at all. The last time that I checked, a person's mind had a LOT of involvement in a person trying to lose weight. So telling a person who already has self-confidence issues that they're too fat to wear your company's clothes...  Such backwards mentality for companies that are suppose to help people look great working out. I will always choose to support companies that are trying to help people feel great about themselves, whether it is fitness clothing or in anything. I want to promote overall health and wellness in my business- and that includes feeling good about yourself.

thick-to-thin

 

 

Next week I will be talking about Salon Savvy and what they are doing to help people with breast cancer. mysalonsavvy

 

 

 

This week's workout!  

Jumping for the Bump

 

60 seconds Jump Rope

 20 Kettlebell Swings

60 seconds Jump Rope

20 Kettlebell Swings

60 seconds Jump Rope

60 seconds plank hold

60 seconds Jump Rope

60 seconds plank hold

 

If you don't have a Kettlebell you can use a dumbbell.  Be safe and have fun!

 

Today Is A New Day!

Wow the sun is FINALLY out, break out the bathing suits! Oh, wait it is 7 degrees out! I am not complaining just happy to see the sun. 

In my blog this week I would like to talk about a few things: my new fitness tracker, making life easier with food, and accountability. 

I my new fitness tracker arrived on Tuesday.  The Garmin VivoFit is the brand I choose for several reasons.  The main reason I purchased it because I can add a heartrate monitor to it when I am ready.  I am enjoying the automatic tracking: it tracks my steps, when I sit too long, how restless my sleep is, and it awards badges for when I hit a goal.  I love the red line that comes across letting me know I have been too inactive what it doesn't take into account I have to sit down sometimes.  My feeling on tracker is this it is a great tool but I don't need to survive. And, it's important to remember, when purchasing something like this product, it is not a 100% accurate- don't get to caught up in the numbers.

This week I am running an experiment with grocery shopping.  I can't stand grocery shopping!  I rankes right up there with mean people, drama posting on Facebook, and listening to people talk on their cellphones while their going to bathroom in a public restroom.  I had to find a way to eliminate grocery shopping from my weekly chore list.

I was turned on to Michigan Door to Door Orgaincs. I just starting using their service to have fresh fruits and veggies deliever to my house. It has been amazing! This week they will be delievering almost all of my groceries right to my door.  You can click on a recipe that they have posted on their site, and it will show you what you need to make that recipe- AND you can add the items to your cart right away.  This week I spent $130.00 dollars on groceries at their site. That may seem like a lot for groceries, but here's what I got for my purchase (and remember, it's all organic):

• Yellow onion
• Red leaf lettuce
• Bell pepper
• Kale
• Garlic bulb
• Carrots (1 lb)
• Baby beets
• Artichokes (2)
• Valencia oranges (4)
• Roma tomato (3)
• Bartlett Pears (4)
• Mango (2)
• Fuji Apple (3)
• Avocado (1)
• Cucumber (1)
• Strawberries (1 lb)
• 1/2 gallon milk
• 1 loaf sourdough bread (homemade!)
• Baby bella mushrooms
• Bunch of bananas
• Uncured beef hot dogs
• Colby Jack Cheese
• Bag of chai seeds
• Smoked hardwood ham slices
• ground turkey
• 1 dozen eggs
• Red lentil soup (big ol thing)
• Hummus
• Flank Steak

I'll give you the final report on my week away from the grocery store - and how the recipe turned out! Here's the link to the recipe. https://michigan.doortodoororganics.com/recipe/strawberries_n_cream_chia_pudding

On the Mad Dog Show this week someone asked me about accountibly.  Accoutntiblty is such a strange word to me when it comes to fitness.  People tell me "I need you to hold me accountable!"  Acountiblity is such a harsh word & has a negative energy to it.  I think what that person is really looking for is encouragement and most of all support- the person may not feel like he or she can do it on their own. I will hold you accountable, but as your trainer, I will not "punish" you for trying your best to complete a workout.  Sometimes, you just need that extra push, knowing that someone out there is waiting to hear how your workout went. I get it. I've been there. And I'm happy to be that person.

People always mention being embarassed when working out. It's ok- you should be able to feel secure in this new fitness adventure.  You should be able to know it is normal for your boobs to bounce when working out, sometimes the thighs rub, sometimes armpits make noises when boxing, arms will wiggle, gas will come out, sometimes a person will enjoy a little too much libation and try to work out afterwards...  it's OK. This is common to EVERYONE who has ever worked out on the face of the planet. To me saftey and encouragement go hand in hand. So if you tell me that your thighs are rubbing together and chafing, I may just hand you the body glide and tell you to keep going.

What are your workout hangups? How can I make you feel more comfortable while workout out? Tell me in the comments below!

This week's workout: get outside and enjoy the sunshine! Go for a walk, take a jog around the neighborhood, clean up your bike and get rolling- just get outside and move for 20 minutes a day-- weather permitting (we do live in MI, after all).

Stay fit and fabulous, friends and followers!

Do I Need ANOTHER Fitness Gadget?

This week I am considering getting a "FitBit" or a "Jawbone".  Why do I want to get this training item? I already have a watch with a heart rate monitor (HRM) & GPS do I really need a another item attached to my body? Some other questions I have to ask myself & you can too when purchasing an item for training:

• How will this benefit me in training & fitness goals?
• How much money do I have to spend?
• Is the product user friendly or am I now my mother who still doesn't know how to work the remote for the VCR?
• Are there "extras" that I have to buy to make the item work for me?
• How much time do I want to dedicate to learning, programming & keeping up with the item?
• I always ask myself this question, "Could this product be something that would help my friends & clients?"

My nerdy friend and client, Liz, made me sit down and review each product online before I pull the trigger and buy one of these tools. Considering the questions I had about what device I would want- if any at all- she made a chart- while I shopped for her triathlon suit. Here's what we came up with:

	Cost	Uploads Data	Where does it Go?	Display?	What Else Does it Track?	Downside?	Other Features
FitBit Flex	$100	Wireless or USB Dongle	Wrist & pretty colors too (sold separately- but would not have to buy the FitBit chip again. Bracelets run about $15 each)	tracks progress by dots/polka dots if you like them	activity level, calories burned, distance, sleep	no HRM, only tracks walking/running activities on its own (other workouts must be entered in another app), syncs with other apps	silent alarm, waterproof
FitBit Force	$130	Wireless or USB Dongle	Wrist & pretty colors too (sold separately- but would not have to buy the FitBit chip again. Bracelets run about $15 each)	tracks progress by dots/polka dots if you like them/or footprints	activity level, calories burned, distance & steps climbed elevation, sleep	no HRM, only tracks walking/running activities on its own (other workouts must be entered in another app), syncs with other apps	silent alarm, waterproof
Nike Fuel Band	$150	Wireless	Wrist	FuelPoints	Calorie burn, FuelPoints earned, sleep	No HRM, does not work with Android Devices, need to configure the Nike App to set FuelPoints	Water-resistant
Polar Loop	$110	Bluetooth or USB	Wrist	Pink polka dots, until you're doing something, then it says "walk," "run," or lazy.	Calories burned, steps	Doesn't track sleep, Iphone App only	Activity guide with examples of workouts, will remind you to get up and move (it has an attitude!), can sync with HRM, waterproof
Jawbone Up	$130	Plugs into phone via headphone jack	Wrist- different colors but not interchangeable (each color is the full $130)	No display	walking pace, calories burned, steps, sleep	All data checked with App, syncs with other apps like My Fitness Pal, will remind you (vibrate) to get up and moving	No display, water resistant

One thing that is not reflected in the chart is, "would my friends and family want one?" Well, I kind of put in the chart- reflected by my snarkiness. But each person is going to be looking for something different- while I may want a tracker that tracks my sleep, some of my clients may not see that as a requirement. Display features are going to be a big one too- some of these devices only show colors for progress, while others have a freaking light show happening once you reach your daily goal.

Now, I'm not sponsored by any of these manufacturers (but I could be! Call me!), so the review of the products are all objective and done by research and client reviews. So take what I say with a grain of salt.

As a personal trainer, I want to be able to to see heart rate (known as HR- because I like acronyms). Seeing a client's heart rate (or my own) is one of the best and easiest ways to track progress if you are trying to increase your cardiovascular capacity. I could walk 4 miles a day, but it won't have much of an impact on my training if my HR is not going- and staying- up. Having a display with that number right in front of your face at all times is a motivator- and lets me know as a trainer if I can push you any more. This is different for weight training- HRM wouldn't be too big of a feature here, but I digress.

I would also want to see sleep documented. If you're not getting ample sleep, your workouts are going to be crap. You won't push as hard, be motivated to work, and when you're tired, you're more likely to overeat or make poor nutrition choices- you go for the sugar rush (and crash) instead of the long-burning food fuel. 

Now, I need to check my bank account, see if I've gained any company sponsorships (really! call me!), and go out and get one of these devices. I'll do a more throughout review once I pick a device.

If you have one of these devices and want to tell me all about your experience with it, leave it in the comments! Maybe there's something I didn't consider, like a feature you love or a device that isn't one of the "big ones."

Leave it below!

And STAY TUNED to the unveiling of my YouTube channel, where I will be posting weekly workouts, training hints, nutrition ideas, and maybe- just maybe- do a  Q/A session!

Happy Training!

30 Minute Workout - Workout for the Week

This week on the Mad Dog Demarco show, I talked about how to do a simple workout at home for those who are short on time and, frankly, don't want to step foot into a gym.

Here's the back story: with me starting my new Personal Training business, I'm short on time. I want to make sure my clients stay healthy and that I make myself available to them for training, but at times, that means the workout that gets cut short is mine. I *have* to workout. It keeps me sane, in shape, and happy. The morning of the Mad Dog show, I had a client, the interview with Mad Dog, and another client- with a 30 minute break. I wanted to get a combined cardio and strength workout in. I knew that I would have to do the workout after the live interview.

I'm busy. Heck, we are all busy. And some days, we have more time to ourselves to get that quality 60 minute workout a day. Some times we are lucky to just get 30 minutes in. Here's how I maximized my 30 minutes.

Start with 5 minute foam rolling and mobility drills
Then the fun begins: 20 minutes of as many rounds as you can without breaks!

• 20 body weight squats
• 20 kettlebell swings (22 lb- but pick a weight appropriate for you!)
• 15 push-ups (modified or regular- but don't use a shelf like he suggests!!)
• 20 mountain climbers (regular or modified)
• 20 jump lunges

 5 minute cool down with stretching

That's it! 30 minutes of a hard workout, including cardio and weight building.

Not only is the workout short on time, but it can be done with little to no equipment, and it's a new way of motivating yourself. For example, I completed 5 rounds of the workout above. That means I did 100 body weight squats, 100 kettlebell swings, 75 pushups, 100 mountain climbers, and 100 jump lunges.

That's HUGE.

Try it!  We can always find an extra 30 minutes in our day to keep us healthy, fit, and sane. It's all a matter of priority- make time for you, even if it's only 30 minutes.

Tell me below in the comments how you did with this workout! Is there a substitution you made, making the workout harder/easier? Did you end up using a sack of potatoes or another "creative" weight instead of a kettlebell?

Finding the Perfect Personal Trainer- For YOU

More and more people are looking to a personal trainer to help them reach fitness and life goals. People look to personal trainers to provide a safe, organized, adequately-intense workout while reaching his or her desired fitness goals. Motivating the client is crucial, and people respond to motivation in different ways. Some may like the "drill sergeant" approach to training, while others want the softer approach with gentle encouragement. 

And there are more and more trainers to choose from.  The United States Bureau of Labor and Statistics state that, “Employment of fitness trainers and instructors is expected to grow by 24 percent from 2010 to 2020, faster than the average for all occupations. As businesses and insurance organizations continue to recognize the benefits of health and fitness programs for their employees, incentives to join gyms or other fitness facilities will increase the need for workers in these areas.”

So, how do you pick a personal trainer? 

Searching for a personal trainer is, well, personal. Everyone has his or her own opinions on the perfect kind of trainer, but in reality, it all comes down to who you're comfortable with and what kind of motivation you crave.

 

In 2013, CNN Health found five crucial elements that consumers should consider when selecting a personal trainer:

• Patience
• Communication
• Professionalism
• Education
• Personality

Let's break this down even further. 

Patience: The trainer should do an assessment to determine what the client is and is not capable of doing physically. What works for one client may not work for another. Furthermore, the trainer should be patient while the client is attempting to learn or master a new workout routine. 

Communication: You want a trainer to talk you through a workout and be available to assist you. You shouldn't be afraid to talk to your trainer or raise concerns with the trainer. Your selected trainer should be approachable. Remember, you're paying for a service, not to be scared! Communication goes beyond face-to-face interaction. You should consider the availability of the trainer outside of the fitness floor- can the trainer be reached via email? Will he/she respond? Is there a social media presence where the trainer will share workout tips and ideas? 

Professionalism: Your trainer should be professional in the services he or she performs. Closeness with a trainer is great, but trainers need to be professional. Again, it is the trainer's business, after all. You should feel comfortable making payments to the trainer, the facility for training should be clean and well-maintained, and the trainer's demeanor should be equal to that of a business partner. Think of the trainer as your partner in fitness. 

Education: Trainers should have appropriate certification. Trainers must pass an exam through an accredited organizations. There are about 400 organizations in the U.S. that purport to certify personal fitness trainers. Of that number, about a handful are considered legitimate by most professionals. Each organization's certification exam will ask different questions. To check on a trainer's certification, you can always ask the trainer- he or she will be happy to show off the certificate. If you're reluctant to ask your trainer to see the certification (see Communication, above), then you can always check it out online.

 

National Council on Strength and Fitness Certificate verification: http://www.ncsf.org/certverification.aspx

National Federation of Personal Trainers certificate verification: https://myservices.nfpt.com/trainers.htm

National Council for Certified Personal Trainers verification: http://www.nccpt.com/login.php?redirect=search/profile-search.php

And don't forget to ask about future certifications and classes that your trainer may be taking! You want your trainer to be on the cutting edge when it comes to fitness and health techniques.

Personality: Your trainer should be friendly, outgoing, engaging, willing to learn new things, and of course, have your best interests at heart. Your trainer's personality should match your own- if you are hard-headed, get that drill sergeant trainer- or one who can flip on that attitude when you need it. If you're needing some gentle guidance, then get a trainer who can still coach and motivate you without yelling and screaming. 

Selecting a trainer is all about you- remember that. 

If you're wondering about my training philosophy, send me an email and ask! I'm happy to share my certifications, provide references, and be a sounding board.

Happy training!