Just...

At a meeting this week we went around our circle and introduced ourselves, shared a little bit and said what our committee placement was.  On my turn I gave my name, I am a newlywed, a personal trainer and I am on This committee, I'm just a writer.  Our mentor chimed in from the other room "Never say just!" Of course at the time I didn't realize I had said it which led me to wonder (very) briefly about why it had come out that way.  Oh well, life moves on.
Fast forward a couple of days and today I am thinking to myself how blessed I am to have a laid back job that I truly enjoy.  And I do I really love helping people, teaching people, and seeing them catch on and make great changes in their lives.  On the other hand it got me thinking and got me really down.  I am great at what I do, I work great with people, I know how to talk to people, how to share information.  If it has to do with health, wellness, fitness, or marketing I can do it and I can do it better than most.  A big part of why I am successful is that I am a people person, a genuine, honest, old fashioned people person.
So why did I get so down?  That word came back to me, "Just" I am just a trainer.  I am just a writer.  It clicked as soon as that word popped back into my head.  I want to be more!  Sneaking that little word in was not me belittling myself or what I do at all.  It was me letting it be known that I am not satisfied.  Right now I am just a writer but next year I plan to be more.  Right now I am a trainer, I don't foresee myself moving up the ladder in my facility.  Why, I am not really sure.  I haven't given up hope but I've accepted it as fact and moved on.  But I do know that I still want more.  My mother-in-law says that if God has given the gift of a talent and you don't put it to good use then it makes Him sad!  I believe it, it makes me sad too when I look back and I just flat out do not feel like I am reaching my potential.
Now, I'm not one to sit around and be sad about something for too long, I want to make a change! There was a time when I would decide that I needed to just find a new job or another place to volunteer.  I have thankfully learned that when I am spread out all over the place that I am not very efficient in anything and I become quite exhausted!  Instead I can now look at what I have and how can I change myself any my thinking to make what I have into what I need.  (Thank you yoga! Instead of entering panic and run mode, I was able to breathe and think rationally!)  So now it's Friday and I'm at work with a positive outlook.  I've brainstormed a few things that I can do at the gym to be able to reach out to people, talked with one supervisor about teaching a few more classes and another about building up some small groups (I love working with groups!) and even another about some speaking opportunities.  All three ways for me to be able to share my knowledge with others!  But the best part of the morning was speaking with a new member - I spent about an hour with a lady answering questions, sharing my personal theories on how we should work with our bodies, and being present with her needs.  As we ended our conversation she told me that I had "been a blessing to her this morning."  I almost wanted to cry again, that is just what I was needing to hear!  I do make a difference every day!
I am on the way, I still have some ground to cover so I have committed to myself not to be satisfied with the baseline.  I want to be able to put my big ol' heart into whatever it is that I may be doing, to be fully present with all of my efforts not just a few.  I will not let fear hold me back from building my business and I will accomplish what I set my mind to because anything that I do is worth my full attention, and when I give my all I have a feeling that little word... just will no longer be slipping out of my mouth.  As I change myself I can change the world!

Why Every Company Should Have a Wellness Committee

...and what to do if your company doesn't

These days Wellness is all the rage, with rising healthcare costs and confusion we are finally turning to a proactive approach to our health.  As an individual we follow the latest trends from Pinterest and eat weird things because they are good for us.  But have you ever really stopped to think about the reasoning behind why you do what you do?  No! But we do these things in hopes that we can fend off a doctor's visit or avoid taking more prescription medication.  What does this have to do with a Wellness Committee you ask? A lot!

The Corporate Wellness programs of the olden days focused on numbers, cutting costs, saving money on your insurance premiums, smoking-cessation, mandatory health screenings and lengthy conversations with someone over the phone who will tell you, in a very generic way, why you are unhealthy and then give you a very generic way to change that. Not only is this type of program boring and depressing, but it does nothing to motivate an employee to make any real changes.

Today's wellness campaigns are fun and inspiring. Nearly every larger company (200+ employees) and about 65% of smaller companies have a wellness team n staff.  Some wellness teams are comprised of a committee from a variety of departments and some teams are wellness employees dedicated fully to enhancing the morale within the company. This person creates campaigns within the workplace that improve the physical and mental health of their fellow employees. 

We no longer view our health as a one-dimensional quality where we are either sick or well.  As a society we have grown to focus on the various processes which keep us happy, healthy, and free from stress and disease.  It is this very change in our approach that allows us to see greater results when we begin to evaluate the effectiveness of our programming.  We have stopped looking only at our physical health and now incorporate, full-spectrum the things that make up our total sense of well-being.

Seven Dimensions of Wellness

So from the standpoint of a CEO or HR manager who wants to be able to guide their employees toward a healthier lifestyle, knowledge about how to approach the task is key.  Setting up a successful program is a task that takes dedication and passion.  As I mentioned before, a wellness committee devoted to meeting monthly and implementing quarterly programs to keep the staff educated and motivated or a full time employee to develop and implement programming is ideal.  

So what do you do if that is not in the budget or your current staff isn't up to the added workload?  You outsource.  Just like in any other area when you need something done effectively and efficiently.  You find a local team that is well educated in the processes, they love what they do, and they bring that energy into your office.  And let's be honest, the biggest benefit you get from this as upper management is happy employees who work a little bit more effectively.  This is known as presenteeism, and what we mean by that is that Jane Doe is actually sitting at her desk working diligently through the day rather than working for ten minutes and checking her social media for twenty and daydreaming about anything but work. Being present with the current task, and that my friend is worth striving for.

So if your company is one of the few without a wellness action plan in place it may be time to start browsing for a local wellness team or speaking to your employees about starting up some campaigns, after all nearly 9 out of 10 employees consider a company's health and wellness offerings when choosing a job - if you want the best, offer them your best!

Don't Be That Girl!

Seriously, please don't be the one.  Yes, that one - the one that runs into the gym in a panic 4 weeks (or maybe even less!) before the big event wanting to 'get in shape for (insert event here.)  It isn't a pretty conversation, there may be eye rolling and judging, and of course that underlying sense of desperation and urgency.  Save yourself the struggle.  And if your trainer promises results in that short of a time span it’s usually a good idea to check their credentials or find out just what kind of time or program they have in mind.

We currently have about 3 months until the holidays, maybe even less.  If you’re usually a last minute kind of person, this is your wake-up call! Now (as in today) is the time to start thinking about how you want to look in those holiday photos or that party dress.  You owe it to yourself to take the time to do it right.  There is no magic potion or quick fix that will get you there in a week, or even three weeks.  By starting a program at least three months out you give yourself time to sit down with a trainer or coach and get a clear picture of where you are at and then work to strengthen your weak areas whether it is exercise, diet, stress, or a combination of things.  To truly make a shift toward good health you must address the whole spectrum.  You must create a plan of action, and you must do your part when you are away from your coach!

When you try to tackle a goal with a shortened timeline you create extra stress both mentally and physically – you know you should have started sooner, but you didn't.  This extra stress works against you making progress at the very foundation of your body processes.  Just as you know that you can’t out train a bad diet, you can’t out train stress either…and let’s not even think about how food and stress go hand in hand!

The moral of this story is… don’t wait.  If you know you have some pounds to shed or some arms to tone then get on the ball and set up your program NOW! 

7 Tips for Making the Most of Your Training

7 Tips for Making the Most of Your Training

If you’re spending your time and money on personal training, you deserve to get great results. As your trainers we are here to guide you, teach you, and motivate you but you have to be the one to put forth the effort. Remember, showing up for a workout is not the same as working out.

1.     Drink Water.  This is the single most important thing you can do for your body.  No less than 8 cups (4 bottles) a day, no excuses.  Use natural water infusions but try to stay away from additives and artificial sweeteners.  Did I mention that there are no excuses?

2.     Show up on time. Every minute you’re late takes away time you have scheduled and can throw off your workout plan.  Life happens and we all run late on occasion but if you are arriving 10 minutes early for your warm up this should not be an issue.  If you need to cancel a session a 12 hour notice is expected.

3.     Clean up your eating. No amount of working out can override a less than ideal diet. Incorporate more whole, natural foods, and limit eating out.  Your trainer can spot a bad diet in your measurements so be truthful about what you eat, end of story.  If you feel that you need to hide the fact that you are eating something then you shouldn’t be eating it. Turn in your weekly logs or you may be removed from the following week’s schedule.

4.     Don’t be negative. Your trainer will have a hard time managing your program and results if you claim to be exercising more or eating better than you really are. Be honest and open about what you’re willing to do; then let your trainer be honest and open about the results you can expect.  Remove the word “can’t” from your vocabulary, there is always a modification.

5.     Set clear goals.  You trainer cannot set goals for you, they can guide you in the right direction, educate you on healthy goals, but ultimately you have to want it.  Use the acronym SMART for your goal setting and handwrite all goals in your log or journal.

6.     Come into the gym on your own.  Show your trainer that you are making an effort and not relying solely on them to do the thinking for you.  Your training program is a partnership and if you are here to make a change and become more healthy and fit then show it!  Enthusiasm breeds success.

7.     Be well rested. Your fitness recovery and progress, as well as your available energy for workouts hinge on adequate sleep. Showing up exhausted drastically limits the potential of your sessions and increases risk of injury.

Moving Toward Balance

There is always something.

If I had __(a)____ then I could do __(b)____, or I would be a better _(c)____.  How many times have you obtained (a) only to find yourself not doing (b) or being (c)?  At the risk of sounding like an algebra equation, think about it.  As long as we are yearning for something out of our reach we will always have an excuse not to be our best self right now, at this very moment.

So I challenge you to stop for 3 minutes and think about something that you have really been wanting to do but keep putting it on the back burner.  Start small, something you can do today or this week and then DO IT! Make a phone call to a friend, read a book, try out that new recipe you have been eyeing on Pinterest.  In fact, leave a comment if you are willing to share on what you plan to do.



Find out how good it feels to accomplish something that you have been putting off, you're going to want to do it again and again! 
It is so easy, talk about instant gratification!  Notice however, as you start experiencing these mini moments of glory how you begin to glide through your To-Do lists, you feel more confident, you doubt yourself less, and it is easier for you to follow through with plans.


So how does this relate to balance?
Once you stop daydreaming about what you wish you could maybe be doing and start making decisions, commitments to yourself, your family, and your happiness become second nature.  You have created a flow within your life, you spend less time worrying about what might be or what could be and you're actually out there, living in the moment - one small step at a time.

I'm pretty sure that Devo summed it up the best

 "Shape it up! Get straight! Go forward! Move ahead!"

Put Me in Coach!

Working privately with a trainer is a great way to build confidence, learn a safe routine, and especially to overcome plateaus.  People often hire a trainer as a way to motivate themselves or to keep accountable in their fitness routine.  Once you become comfortable with programming your exercise you may speak with your trainer about switching roles.  
Ask your trainer if they offer a coaching relationship in which you take a more independent role in your activity and nutrition and your trainer meets with you at a scheduled time each week to track your progress.  One on one meetings are the best approach, but in a pinch you may also be able to check in with your trainer via phone or e-mail.  
While this trainer-client relationship is not for everyone, it may be just what you need to jump that next hurdle.  The client in this situation is able to become more independent and flexible with their routine, and the trainer is able to focus on smaller details and give more specific lifestyle training than he or she is able to offer while your meetings are centered strictly around workouts.

Me & Cardboard Richard Simmons at the Gift of Life 5k in 2012

Just remember, your trainer can't make the changes for you, so the more you know how to make progress on your own the more likely you are to make the progress.  When you find yourself only going to the gym to meet your trainer it's time for a change!  (Especially if you're only meeting your trainer 1-2x a week!) On the same note, if you're only going to the gym 1-2x a week it's not likely that you are going to continue without some motivation or accountability.  So take a few minutes, speak honestly with your trainer and together the two of you can come up with a program that suits your needs, your personality, and helps you achieve your goals efficiently!

For more information on the Motivating Wellness Coaching Program Click Here then call (409) 659-1036 or e-mail to discuss options that would work well for you!

The Wait is Over!

So the idea of a class schedule has been tossed around here and there...and it's finally finished! Now you not only have the option to do private training, participate in a Fitness Challenge, and come to classes at your convenience but you can also encourage your loved ones to begin a fitness or wellness routine!  In addition to our general classes we will also offer openings for youth and senior classes.

Space in all classes is closely regulated so register quickly to ensure you get in before membership is capped.  You may complete preliminary registration online at our Square store by clicking here!  You also still have the option to add on the accountability of a fitness challenge, which includes measurements and progress tracking while maintaining the flexibility of coming to a variety of classes.

March also brings the Facials & Fitness Open House, read more about it in the Newsletter (click here)

Top 10 Exercise Myths

So I came across this infographic (I LOVE infographics!) and couldn't resist sharing it.  These are truly some of the most common things I go over with people... Couldn't have said it better myself!



Source: WeightTraining.com - Exercise Myths


A few added notes from me:
Myth #2: Don't misread here! Monitors can help you track some wonderful information and give you a great picture of your efforts.  Be sure that your monitors are set up and calibrated properly to get the most accurate information.
Myth #3: I like to give people 3 views of progress.  Your weight, your circumference, and your body composition.  Our bodies all change differently and this gives you a few ways to stay motivated through transition periods.
Myth #5: Just eat clean! Don't waste your money on fads and supplements. If you really feel you are lacking something from your diet speak to your doctor and take an educated route before you start purchasing loads of expensive, processed supplements.
Myth #7-9: Don't even get me started! But seriously, if you are inclined to think along these lines call me or message me and I'll bring you up to speed.

More Results, Less Time

That is what we want ; more for less.  Unfortunately it doesn't work out that way, in fact the opposite is likely to be true and we end up with less for more.    One of the few times when we can see more for less in in our workouts or our fitness routines. 

So how do you go about getting more for less? First off let me be totally honest - we aren't talking about putting forth less effort.  If you aren't willing to break a sweat then you might as well click back over to Pinterest or Facebook.  If you want to get in, bust your buns working out for 20-30 minutes, get out and start seeing some results that's what I'm talking about!  Lets get you a plan of action! (And of course if you're not already exercising please speak with your physician and/or a professional before beginning any program to ensure that you are in sufficient shape and that you plan safely.)

Step one: Forget your old routine.  All of it, I'm serious. If you're doing the same routine week after week you are eventually going to stop seeing results, not to mention get bored, lose focus, and likely become sloppy with your movements.  You still need to warm up but get creative with that too; take what you usually do...and do something else!

Step two: There are many ways to build your workout so let's take a look at one of my favorites.  Those of you who know me know that I have the attention span of a squirrel so I like to bounce around for short bursts of activity.  My goal is to keep the heart rate up throughout the workout.
Pick out 4-6 complementary exercises for the day, some involving weight or toning work and others simple exercises to increase heart rate.  Machines do not generally work well in this format so stick to bodyweight, calisthenics, plyometrics, etc. Do them slow and easy one time around as the final portion of your warm up, then get moving!

Pump up the Sweat!

Perform each exercise for 30-60 seconds and rest only 15-20 between exercises.  Alternate bouts of your 4-6 exercises with a quick sprint on the treadmill or a burst on the rowing machine.  If you don't have access to these machines sprint town the driveway or do some jumping jacks.  Remember, we want to get sweaty and I didn't promise less effort only less time!  After what feels like an hour goes by and you notice it has only been ten minutes don't be upset just move on to the next step.

Step three: Keep going! This is the point where I like to kick up the cardio work so if you're at the gym pick out a gnarly machine like the stairclimber and keep on sweating!  If you're at home take that run from the driveway down the block.  Moderate pace for at lease 5-7 minutes.  This is NOT your cool down!

Step four: Cool down. You've earned it.  Take a stroll and I mean a nice leisurely stroll.  Your breath and your heart rate should level out, drink some more water (you have been drinking water this whole time right?) and maybe finish up with a relaxing sun salutation.

Like I said, there are many ways to rev up your intensity this is just one that I happen to enjoy.  Always be aware of your safety and don't do anything outside of your level without consulting a professional.  Now, get to work!

Fitness Challenge!