Tag Archives: personal trainer

Things have changed…

1 Jul

As you can see, it’s been quite some time since I have posted.  That is because everything in my life has changed.  My job, my home, my hobbies, even my hair – yep, I’m going blonde (no pics to post right now, but I’ll work on that)!

I wore that uniform well!  :)

I wore that uniform well! 🙂

First things first, I am officially a civilian now – my tour with the U.S. Coast Guard has ended.  When I joined the military I was sure I would be a lifer.  Both of my parents retired from the military and I thought I would follow suit.  But, of course, life has a way of changing plans but that’s not necessarily a bad thing.  While I may miss the Coast Guard sometimes, the decision to get out was one that my husband and I decided upon as a family and we know it was the best for us.  He will remain active duty, which leads me to the next BIG change.

Cali

We’ve moved to SoCal!  HOLLA!  The hubs got stationed in San Diego which could not have worked out better.  We are out of the cold and snow of Sault Sainte Marie and into the sun and fun of California.  While I always considered myself to be an East Coast girl, I definitely think I can get used to living here.  We found ourselves a beautiful home that is TWICE the size of the one we had in Michigan and we are enjoying filling it up.

medifast

Image courtesy of http://www.medifast1.com

The third big change is that I have started a new job already.  While in the Coast Guard I found my passion for fitness and started working as a personal trainer.  As a trainer a majority of my clients were weight loss clients.  I absolutely loved being a part of the weight loss process because I know what an impact weight loss can play on health, happiness and overall quality of life. So, I decided to take my passion for fitness and weight loss and my knowledge of diet and nutrition  (70-80% of weight loss is nutrition, not exercise, in case you weren’t aware) and go to work for Medifast as a weight control counselor.  I typically wouldn’t get behind a weight loss plan like this because I think everyone should learn proper nutrition, however that is what this company does.  Yes, you have meal replacements, but we also teach you how to choose and prepare healthy and nutritious meals.  Plus, once you hit your goal we don’t just show you the door.  We transition you back into eating your own foods and we have a year-long maintenance process to make sure your weight loss is life long and you don’ just yo-yo as most people tend to do.  (This is not an advertisement for Medifast, I’m just explaining the aspects of what I like about the program.  It is not for everyone and I will never try to  pitch or sell this product on my blog.  Likely, this will be the only mention of Medifast just so I can explain the changes in my life.)

Anyway, moving on…change number four and probably the biggest, most exciting change for me.   I’ve joined CrossFit!  We didn’t have CrossFit available in the Soo so it wasn’t an option until now.  Ever since I saw my first competition on TV I have been dying to do it.  Right now I am in week two of fundamentals.  You have to do 8 classes to learn the basic movements of CrossFit before you can do the WOD (Workout of the Day).  At the end of this week I will be able to go daily, 5:30 am and just rock out classes.  I love, love, love it.  This, you will  be hearing A LOT about!

I think that covers all the big changes.  I will be posting more often now that I have a daily routine set in stone.  Thanks for being patient and for coming back!

Heart Rate Monitors

27 Nov

Ok, lets talk Heart Rate Monitors.

This is fairly new to me.  I’ve heard of them before, but haven’t had much experience.  When my dad purchased his elliptical it came with two chest straps for monitoring heart rate and accurate calorie counting.  This is the only time I have personally used them.

Heart rate monitors however, are becoming something that I am seeing and hearing about more and more.  After I taught a group class at my gym, one of the women came up and showed me that she had burned 340-something calories during our 30 min session.  AWESOME!  A friend of mine posted a pic of her HR Monitor on Facebook and I was super impressed with her results – 1074 calories burned in a 1 hour 40 min gym session.  SUPER AWESOME!!  Then my bestie tells me yesterday that her mom got her a monitor for her Christmas present.  So of course, now I am intrigued.  I must find out what all the hype is about. 

I have done a little research and found the one I want.  It’s a Polar (because I read that is one of the best rated brands out there) FT40.  Looks a little something like this:

Image courtesy of http://www.polarusa.com

It has a few features that I liked such as:

  • The ability to show if your workout is “fitness improvement or fat burning”
  • An accurate calorie count based on several different factors
  • A chest strap that is specially designed to not have any “cross-talk” when working out at a gym
  • The chest strap should work with most Polar cardio machines which is what my gym uses

It is available at Polar USA for $179.95 which is a little pricey, especially considering I don’t know if I’ll even like it.  Of course I had to check ol’ faithful – Amazon – to see if it is available there, which it is for $104.85.  I’m asking the hubs for it as a Christmas present.  Hope to find it under the tree!

Do any of you use HR monitors?  If so, what kind?  What is your favorite feature?  How useful do you find it for your specific goals? Does anyone have experience with Polar HR Monitors or this one in particular?  I’m extra curious so hit me up with your opinion!

Are you kidding me?!?!

16 Nov

Have I really not posted anything in over a month?  How have you guys let me get away with it?  How have I let myself get so off track.  I know, I know you all must be so tired of hearing about how I fall off the wagon and how this time I’m serious about starting over.  Well, I’m not going to do that this time.  I have given myself a new 7 week goal (ending on New Years Eve) but I’m not going to sit here and talk about how great I’m going to do this time.  Lemme tell you why.  It’s simple…life just gets in the way.  I realize there are people who make fitness their lives and I hope to one day be able to do that.  However, that just ain’t happening right now. 

I have two jobs now and that takes up a lot of time.  Granted, one of those is actually as a trainer working at the gym, but that’s not the point.  Since I started working there, I look at the gym like a job.  Do you go into work when you don’t have to?  Does anyone?  I doubt it.  Even though I love my job and I love working out, if I don’t have clients I tend to want to go home and relax now.  I have to get myself out of this habit.  To help myself a bit with this, I have started working out more at home and during my lunch breaks at my day job.  This is definitely doing what I hoped it would, but I’ve still gotta get my ass back in the gym. 

Food has also been a big problem.  I don’t even know where to begin with this, but lets just say it’s no good.  Since I started this 7 week goal I have been doing better, but man am I having some serious cravings.  Last night I would’ve thrown children into traffic for a Whopper, but I didn’t give into it.  I went home and made this:

That is beef fajita meat and my most favorites of side dishes creamed spinach (just add light swiss laughing cow to cooked spinach and voila!).  It was no Whopper but it made me feel a whole hell of a lot better than a burger would have.

I also made sure that I stocked up on healthy foods on my last shopping trip.  Take a look at this basket and be jealous.  Go ahead, I won’t tell anyone. 🙂  Eggs, veggies, fruits, brown rice, and some more delicious yummies.

I also went to the “bulk” store and bought a giant pork loin for less than $16.  Out of it I was able to get two 4-oz portions, eleven 5-oz portions, seven 6-oz portions, and one 8-oz portion.  That’s a whole lotta pork, booyah!!  And I know it looks like a lot of fat, but I cut that out, so don’t judge me!

And finally, I started back up with my motivational countdown post-its.  These are easily one of the best things to keep me on track.  When I can see daily how well I am or am not doing, then I am able to hold myself more accountable.  My bestie has actually joined in with me.  She’s taking even days and I’m taking odd.  Here are our post-its for the first couple days.  (Today is day 46, BTW.)

So, here is where I am right now.  I am going to try really damn hard to keep myself in check.  I am going to try really damn hard to survive the holidays without expanding my waistline.  I am going to try really hard, but I am not going to punish myself for any missteps I may take.  This is probably the worst time of the year to start to make changes, but if you keep putting things off, then you will never start.  I figure if two days over the next 45 (those days being Thanksgiving and Christmas) I have bad food then it isn’t the end of the world.  I will consider those my cheat days and just pick myself up, dust myself off and get back on track.  We’ll see how this goes.  I have to keep reminding myself that the best gift I can give myself for Christmas is a better me so here’s wishing me and all of you success!

TGIF A Week in Review

5 Oct

It’s Friday!  Woohoo!  It’s been a busy week.  I have been doing some major work towards my certification and preparing to take on new clients at the gym.

First things first, certification is a bitch!  I love it and I love all the things that I’m learning but phew, it’s a lot!  Check out some of the cheat sheets I’ve made for myself so far:

When I’m not trying to learn the central nervous system, skeletal system, muscular system, etc… I’m trying to learn how exactly to do program design.  I’ve had some really great resources and people who are more than willing to help.  It’s stressful but exciting.  This is my new career and I’m so glad to get the opportunity to get my foot in the door.  Here are two of the plans I put together this morning.  One is for a client looking to do strength training and the other is for a client looking to lose weight and gain lean muscle.  Feel free to give me any suggestions or critiques, but be gentle, I’m new to this.

Oh, and duh, no trainer would be complete without some sweet ass gym gear and a stop watch so I stopped by JC Penney’s and the local sporting goods store to pick up these bad boys.  Best part is the pink one is not only super cute but it also supports breast cancer awareness.  Gotta love that!

So that’s all the good stuff going on this week, but let me get a little personal and a little real on two separate topics.  First, I cannot have carbs at dinner. I just can’t.  Veggies don’t count, I’m referring to starchy carbs and grains.  Does anyone else run into this problem? Sometimes you just don’t feel like cooking dinner and Subway is what tends to happen when we don’t feel like cooking or just don’t have time to make anything.  Sure, sure I could get a healthy 6″ sub, but c’mon, that just ain’t happening!  I need a giant foot long sub and lets face it, mayonnaise is amazing and my sandwich will always be smothered with it.  So, I was not too thrilled with my weigh-ins this week.  Here are my morning motivation post it notes and you can see that there was no weight loss progress over the four-day period.  😦

It’s ok though, I’ll survive.  I just have to realize that this is a process and there is no quick fix.  So I got lazy one night.  Do I sit and beat myself up about it or just make sure I eat right and get back on track?  I think I’ll take the latter.

Now, onto personal topic number too…and I do mean personal.  Does anybody else find that they get a little um constipated stopped up when they are eating clean?  I know I do.  Sometimes I don’t notice when a couple days go by but earlier this week it was just  a liiiiiiiiiittle uncomfortable.  Well, I was in the natural food market picking up my ezekiel bread and realized that I had no cash.  It’s a $10 minimum for debit cards there so I started walking around trying to find something that I not only wanted but needed.  The hubs recently started drinking hot tea so I thought I’d be a doll and pick him up some new tea to try.  That is when I stumbled upon this gift from above.

OMG!   I love it.  It tastes good.  It’s easy to drink.  It works like a charm.  I had a cup of tea Monday night before bed and another Tuesday morning with breakfast.  That was all it took and I was…ahem, back to normal.  This company makes tons of different types of teas and you can order them online here if you can’t find them in a store near you.  I’m really looking forward to my next visit so I can try one of the other types.  Maybe next time I’ll actually get one for the hubby.  It’s about the least I could do considering he brought me home flowers just for being a good wife.  Man, I’m a lucky girl!  See…

Hmmm….I went over studying, prepping, my dinner boo boo, poo-tea and how wonderful my husband is, so I think I covered my week.  Here’s hoping for a good weekend and hopefully another post on Sunday.  I swear, I swear I’ll really start getting on here more!  It will happen.  I just have to remember to take more pictures because lets be honest, no one wants to hear me rant and rave and not be visually stimulated.  So, until next time, have a great weekend and get your asses in the gym. 🙂

Starting Up Week 3

1 Oct

Ok, my friends, it’s day 15 and I’m still going strong.  I even had a girls night over the weekend and managed to eat well and not gain a pound.  In fact, today was weigh-ins at work and I was 16lbs less than I was 6 months ago!  HAAAAIIIYOOO!!!  So I said I was going to post daily and I just haven’t been able to do that, however, I’ll try to do a little all inclusive post now.

First things first – what gets me going each morning!  These little post it notes are a life saver.  The quotes get me motivated each morning and make me realize that I have to take things day by day and that I am worth the change and willing to put in the work.  Here are the post-its from days 12 through 15.

Also, I can’t remember if I mentioned it, but see this girl below?  That is the new trainer at Anytime Fitness in Sault Sainte Marie, MI. (Don’t judge my hair, that was after one bad ass workout haha!)

So, to recap, 2 weeks down, 4 weeks left, new job as a trainer, and OH I almost forgot!!!  I started  today working towards my Personal Training Certification.  This stuff came in the mail Saturday morning:

I couldn’t be happier.  Since I discovered a passion for fitness things just seem to be coming together in that area.  I’m looking forward to my new body and my new career.  🙂

Supplements???

10 Aug

 

Recently, I was asked if I take any supplements and what type.  Here was my response:

One-A-Day Womens Multi-Vitamin – 1/day (obviously 😛 )  I like to take this because it’s easy, cheap, and a great way to make sure I am getting all of the important things my body needs when I can’t supply it via food.

Calcium Supplement (not sure of the brand) – 2/day with breakfast and dinner.  This is good for bone health, especially in women.

Natrol Omega 3-6-9 – 2/day with breakfast and dinner.  This is good for brain development, immune system function, and blood pressure regulation.

Spring Valley Glucosamine Chondroitin – 3/day with breakfast, lunch, and dinner.  This is for joint health.  It is not necessary for everyone.  But, for those of us who may have put a lot of strain on our joints in younger years with sports or other activities, or who are just a little older, this can help quite a bit.

Nature Made Iron Supplement – 1/day with lunch.  Again, this is not for everyone.  I take it because I am just slightly anemic.  Check with your physician before taking an iron supplement.

Finally, and I don’t know if this really counts as a vitamin or supplement, but I drink a protein shake every day.  Generally I have one after my workout in order to help repair and rebuild muscle.  If it is a rest-day I will have one as my morning or afternoon snack in order to keep my calorie count and protein intake at the proper level.  I have always used the powder you can pick up at Wal-Mart, but my husband and I decided to invest a little money into our protein and purchased Iso-Sensation 93 in Vanilla Bean (review on this still to come).  Protein is very important to weight loss and building muscle so we’ve decided not to skimp anymore.  Hopefully this pays off.

Now, all of that being said, I am not a trainer, nutritionist nor a doctor so I am not handing out advice or suggestions.  This is simply what I take.  You may choose to follow my supplement plan or not, but speak with your doctor first!  Every body is different and requires different things so get your facts straight before making any choices.  If you don’t want to see a doctor at least do your research.  There are a million sources online to find out the pros and cons of vitamins and supplements. 

What do you take?  What would you recommend?

How can you tell?

19 Jul

How do you know when you are really starting to make changes for a healthier life?  Here’s a few ways I can tell…

1.  CUTTING OUT THE BAD STUFF:  I haven’t had any alcohol, caffeine  or junk food over the past 24 days of my program.  Just a few short weeks ago I would’ve thought of this as some sort of torture.  You would’ve had to lock me in a bunker and cut off the outside world to make this happen!  Today however, I feel happier, healthier, and much more energetic.  Not to mention, excited that I’m able to cut out some vices.  Don’t get me wrong though, this doesn’t mean I’ll never have a beer or cocktail again, but maybe I’ll limit them to special occasions only. 

2.  SMART SNACKING:  Last night I was starving and kept walking into the kitchen opening and closing the cupboards and fridge to find something to tide me over.  Normally, this would’ve led me to cookies, chips or maybe even another full meal.  But, last night, I was good…and I was proud of myself!  What a great feeling.  I opted for a healthy snack and whipped up 4 egg whites with a little fat-free shredded cheese and a dollop of natural peanut butter on the side to curb my sweet craving.  It was delicious, nutritious and didn’t leave me feeling weighed down or guilty.

3.  SHARING THE WEALTH:  I have been so lucky to have a husband who knows so much about nutrition and exercise.  He has helped me learn a lot and now I get to share that knowledge.  I am asked all the time by coworkers or family members what they can do to shed a few pounds, put on muscle, or just be all around healthier.  It is my pleasure to be able to provide them with the same information that has been helping me so much.  In fact, I’ve enjoyed this so much that I’m looking into becoming a personal trainer – and very excited to take on this challenge.  I am going to start with my first victim client before being certified however, because it’s my sister.  Hopefully she’ll let me post her progress on here too!  (fingers crossed)

4.  CRAVING KNOWLEDGE:  It was recently that a friend turned me on to reading blogs and now I can’t stop.  Initially, I just read any type of blog but now I am constantly searching for fitness blogs.  I want to know what works for people.  I want to learn new recipes.  I want to learn new exercises and routines.  I want to learn IT ALL!!!  I spend a lot of time on various websites dedicated to clean eating, lifting weights, training programs, etc.  It’s turning into my obsession passion – I’ve gotta say, I think it’s a good one!  🙂

What are the telltale signs that show you have begun a healthier lifestyle?