Why I went 60 hours without food

 

Yep.  It sounds a little crazy I know.  That is exactly what I thought when I first heard of my friends doing a 60 hour fast.  Well, thankfully I am not above a little crazy so I started some research.  

Let me begin by saying that there is more than just water involved.  I also added in a supplement for body and brain fuel so no starvation going on here, get that out of your brain and cal down for a minute!  Let's start off with the Why

Purpose: To Detoxify, Repair, Regenerate and Reset our body both physically and psychologically. + Mental Clarity, Acuity and Accomplishment + Starve the micro-biomes of sugar + Brain Metabolism Adaptation (The Sugar Shift) + Increase Growth Hormone Levels + Detox...The worse you’ve been, the worse it will be. Toxins will be removed via skin, breath, bowels.

Now, I'm not necessarily looking to lose weight here, I don't need to.  What I do need is a shift in my body, over the past 2-3 years while my weight has remained virtually the same, my % body fat had increased from 16-18% on up to 25-26%  I work in the fitness industry, I'm not sedentary, and I didn't like where this was heading.  I am a hard gainer meaning it takes a LOT of work for me to build muscle so I knew I was going to have to make a conscious effort to stop this trend.  I have always followed a higher fat diet because that is the science that I align myself with and I'm wanting to follow more of a ketogenic diet as I come out of this.  Enter the 60 Hour Water Fast & Ketone Cleanse!

I'm not going to go into full detail & run folks off from boredom, I'll just say that I trusted the research that I read and I made the decision that felt right for me, telling myself that I would stop without judgment if something didn't feel right.  A nurse friend of mine joined me and we agreed to be accountability partners (this became SO important)  There is also a FB support group we joined (I can add you!) and we embarked.  

We started a bit earlier than the group due to work and travel plans so at 9:00pm on a Thursday night we stopped ingesting any protein, carbs, or fats and started our clocks.  My goal was no less than 100 oz. of water each day of the fast (I struggle with water intake and want to hit 50 oz. daily but like most people I often fall short).  I went to bed with a large bottle of water and slept like a baby.  Following is my recap of the next 60 hours.

Hours 0-9.5 Get ready for bed and sleep, that was easy!  I actually have slept so very well since starting with this supplement, it has been one of my favorite benefits that I've experienced (Once I decided to stop resisting waking up at 6:30 am!)

Hours 9.5-17.5 Friday morning, Up and ready for work, I had my morning packet of Max (caffeinated) and life was grand! Now a little intermittent fasting is nothing new for me, I don't like to eat early in the mornings so no big change here.  This was a bit of a busy day at work with a few back to back meetings and 2 practice workouts.  During this phase of the fast guidelines are to get in a good workout so that you burn through your glucose and glycogen stores so we wanted to 'spend' lots of energy today. ✔

Hours 17.5-22  Friday afternoon, I ran from one thing to the next (a bad habit of mine!) and while I did keep my water bottle full I did not have my mid-day supplement pack.  I felt it, and reached out to my friend who pointed out to me that duh...my sugar appeared to have dropped! I shook up a drink and immediately felt better this turned out to be the first and only time I wondered if I would need to stop.  No hunger pains, no cravings and water intake is going well! Finished the workday and went home, the hubby is out fishing so no worry about dinner...not yet!

Hours 22-26 I wanted to go to an essential oils class tonight because my accountability partner uses lemon essential oil in her water and I wanted to learn more about this so I go to a friend's house for the evening. It was so nice, there were beautiful looking and delicious smelling snacks, fruits, salad, and even some ketogenic diet friendly foods since her mom follows a ketoogenic diet! I thoroughly enjoyed looking at and smelling the foods but was not compelled to cheat or break the fast at all.  I brought a non-caffeinated Max with me and was fully satisfied. I also got to enjoy some amazing company and laughed more than I have laughed in ages!  I have some awesome friends!

Hours 26-34 Home to sleep again, this passes time wonderfully.  I did break the 100 oz. mark yesterday and yes, I did go to the bathroom a lot, no GI distress though!  Slept well as usual and got up this morning to go teach Boga, a floating fitness workout that we offer at our outdoor pool.  I fixed my water bottle with lots of ice and shook up my caffeinated Max and headed off to work (Hubby left before me for more fishing so no breakfast duty either!)

Hours 34-38 Taught two classes back to back, showered, made a round around the facility and headed home... I'm still feeling great, no grumbling tummy, no fatigue, no weakness! Today the shift from sugar metabolism to fat metabolism should kick in, I'm making regular check ins with my friend and she is right there with me, she may have had it worse though, she went to a BBQ last night and didn't even cave! I'm telling y'all the cravings aren't there!

Hours 38-43 The time I fear the most...being at home with nothing to do.  I knew it before going into this but I tell you what I really know it now.  I am a snacker, I eat out of boredom and I will eat anything...I will also eat the whole package so I don't have to worry about eating it later - especially if it is less than healthy because I won't want to keep that unhealthy stuff around, you know!  I'm feeling good and the yard needs some work so I set out to mow and weed-eat. Yep. In the Texas heat.  It was the s-l-o-w-e-s-t yard work I have ever done! But it kept me busy and trust me I took so many rest, water, and cool down breaks I also popped a few rocks of Himalayan Sea salt throughout the day to keep electrolytes balanced. This is a cool article on salt too:It's Not Salt's Fault  So anyway, I drank my mid-day Max and other than snooping obsessively in the cabinets and fridge for a snack that I knew I wasn't going to eat, another good day!  Now, about this snooping - this was not out of hunger, it was out of habit, note to self.

Hours 43-49 The evening.  Hubby is home and loves to cook so he took care of his own dinner at this point I'm pretty glad for that.  I continued distracting myself, had my evening Max and made another mistake. I got on Pinterest. 😮 I knew what I was doing too! I just wanted to innocently look at some good ketogenic recipes and start planning a grocery trip! Planning my breakfast, dreaming of food and delicious things!  It was only mildly tortuous 😏 But then I drifted off to sleep and all was well.  Still no hunger pains, still no GI distress, no headaches, etc.  This does make me feel good about where I started from, had I not started making some healthy changes beforehand this could have been a bit more ugly!

Hours 49-58 I went to bed with my breakfast all planned out, visions of eggs dancing in my head!  You're going to get tired of hearing this but I slept like a baby again.  I don't get up in the middle of the night to use the restroom, I just sleep.  Until 6:30 and then I wake up, it never fails.  I didn't want to wake up at 6:30 today though, I wasn't having breakfast until 9!  So I made myself lay there tossing and turning for a little longer.  I didn't get up and get another bottle of water like I should have and a headache started to creep in, I knew why.

Hours 58-60 About 8 am I forced myself up to get a bottle of water, goodbye headache. Hello stove!  at 8:30 am I started pulling out my breakfast supplies and getting so excited!  I whipped up some eggs, avocado, bone broth, and...bacon.  The bacon was a bad idea, it wasn't part of the plan and I see why! It sure tasted good though!

First Meal Post Fast

Post Fast Day 1: After breakfast I went to church, now today calls for breakfast only and a small snack or so I'm still having my Max regularly and still aiming for 100 oz. of water for the day.  So, about that bacon - I did not feel good and I could tell it was bacon related, a little queasy and a little headache but nothing ridiculous so I'm hanging in there.  This evening we have a dinner at church, fries chicken, potato salad, and tables full of desserts!  Now my snacks should have been small bits of fruit but I broke guidelines and had a bit of salad and a nibble of chicken (meat only) instead! Felt okay about it and stuck with no dairy, sugar, etc.

Post Fast Day 2: Never. Have. I. CRAVED CARBS like I have today. Never! Without willpower and time invested I could have devoured a buffet of pasta, bread, pastries, cakes, cookies, you name it! Today was a mild struggle but I just had to remind myself that these were the very things that had gotten out of control in my diet and this was exactly why I needed this reset. Power through, complain a little, and en the end I'm proud of the progress.

Post Fast Day 3: Carb cravings are gone, water intake is easier and easier each day and I'm consistently hitting my 50 oz. goal with no trouble and a completely normal number of restroom breaks! I've not had sugar cravings and I've just been slowly adding in new foods, monitoring how my body feels as I add them and making a decision from there on keeping the foods or not.  I'm happy with my progress so far, I'm on vacation right now and don't have the urge to splurge (I am considering a sno cone later today though) and Monday mom and I will be headed to Trader Joe's and JR (the hubby, fisherman extraordinaire) will embark on the ketogenic diet! Pinterest here I come!!

I'll update again later on with my progress! Oh, and speaking of progress - while you don't weight during the fast, I an conscious about not losing weight so I utilize a tool at work called an InBody to track changes in my body composition.  In the past month my weight has virtually remained the same, only my usual fluctuations of 1-2 pounds. In the time I've been supplementing with Keto//OS my body fat has been dropping, from its highest point at 26% to my post-fast 21% and not only have I maintained muscle mass but I've gained muscle along the way.  I couldn't be happier -- imagine the update as I implement a new workout routine and begin to focus a bit more on myself and my health!

If you want to try a fast of your own, or even just add in the daily supplement it is so easy and so good, just Email me, Facebook Me, or just Place an Order!

Almond Butter

My goal for today was no sugar (Full disclosure, I had a smidge of stevia it is in my supplement and my drink mixer!) It is 7:21 and so far so good.  One problem though.  I love peanut butter.  I love only Peter Pan peanut butter.  Remember that time there was a recall on Peter Pan peanut butter?  I do. Let's not talk about it.

I'm a creature of habit, I love a good consistent routine.  I eat 2 spoons full of peanut butter when I get home. That is just what I do, so today here I come in the house, knowing good and well that I can't have my two spoons full of Peter Pan peanut butter (because I checked the label before I left for work this morning) looking at a greasy jar of almond butter.  This stuff doesn't even look halfway good, plus I had to stir it up for 10 minutes trying to make it look...let's say palatable.

This could be rough.  But, here it is close to 9:00 - now the almond butter turned out not to be quite so bad and I've enjoyed some sausage and veggies for dinner.  One thing that I am thankful for at this point is that I've spent years trying to get off of sugar, I know this is just one day and that I'll fall off and slip up but I've also made it through the day without crankiness (I mean besides the whole almond butter ordeal...) without a headache, without any major cravings.  I actually have the willpower to follow through.  So I am closing out the day and calling it a success...now, what should I work on tomorrow?

P.S. AND...not only id I teach yoga this morning but I stuck around for Pilates with Tina afterward AND did my afternoon workout with the ladies! 😊

I've Decided to be Better

😞😞😞

I hit a slump, a pretty good one too. For a good while not too long ago I was pushing and struggling to make things happen all on my own.  I kept up pretty well too actually!  But the day that my husband got back home and I had him to help me out, that's the day that I started to fizzle out.  I literally quit doing everything.  The exhaustion caught up with me and when I got up in the mornings I just wanted to sleep, when I came home from work I just wanted to sleep.  It was not at all what I had envisioned.  It was boring and depressing, I was boring!

My eating habits that were once pretty decent got out of control, we didn't have a meal plan so we often ended up eating out at the last minute.  That also meant no leftovers for lunches so out again for lunch.  Don't even talk to me about the cost - convenience has a price!  With this lack of energy and poor fuel my already questionable workout habits became non-existent.  JR and I did go for daily walks for a short period but eventually we lost the time and energy for that as well.  

I hit a wall.  I knew that I couldn't let myself continue like this, not for myself, my health, and not in my line of work!  I had to make a change.  That change is still in progress but I feel like I'm on the right track.  I have changed my diet and supplements and have gotten an amazing energy boost from that.  I recently completed a certification that will be life-changing for so many, myself included simply because there is consistency and accountability involved in the workouts.  

I'll be taking steps to keep moving forward & I'll be updating my progress here, feel free to creep, join me, ask questions, etc!  From here on out, I am on fire! 🔥🔥🔥

A Poem, My Christmas Wish

If I Had a KitchenAid Mixer

by Amber Norris

If I had a KitchenAid mixer I tell you what I'd do.

I'd mix up cupcakes for me, but I'd also mix cupcakes for you.

If I had a KitchenAid mixer I'd make the tastiest of cake. 

Cheesecake, vanilla, and German chocolate I would bake.

If I had a KitchenAid mixer, my right arm would be so relieved.

I've whisked, stirred, and scraped - still not a smooth batter achieved.

If I had a KitchenAid mixer, my buns would be the best around. 

Cinnamon or steamed, a better recipe could not be found. 

If I had a KitchenAid mixer, oh the attachments I would yearn.

I would spiral, I'd press, I'd juice, and I'd churn.

If I had a KitchenAid mixer, it wouldn't be all about treats. 

Homemade meatballs and dumplings would now be part of our feasts. 

If I had a KitchenAid mixer, fresh butter and whipped cream I'd churn. 

Don't worry, I'll be at the gym, now I'll have extra calories to burn.

Beginner's Top Ten Guidelines to Building Strength

Strong muscles are important to your health and well-being; without them, daily activities such as carrying groceries and climbing stairs can become quite a task! Lower back pain and injuries also become more likely to occur when we don’t have the support of a strong muscular system. Healthy muscle mass does many things for our bodies including burning extra calories, so those with fit muscles have an easier time maintaining a trim figure. There are many great reasons to incorporate strength training into your fitness program but sometimes it is hard to know where to begin. Let’s talk about the top ten beginner’s guidelines to building strength.


10. Keep it Safe Speak with a doctor before you begin an exercise program, you want to focus on activities that are safe for you. Start your program slowly and gradually increase your intensity as you feel ready.

9. Schedule Your Time You can complete an effective workout in as little as 30 minutes! With

8. Find a Tempo Keep a steady pace and avoid moving with any momentum. Much of your strength is build in the negative portion of the movement where your muscle resists lowering the weight. Try lifting for a count of two and lowering for a count of four.

7. Maintain Good Posture Proper alignment is a foundational component of any program. Always keep a soft bend in the knees and shoulders rolled gently back. Maintain a natural curve through the lower back to avoid excess compression in the lower spine.

6. Warm Up First Begin your routine with a brisk walk or 5-7 minutes on a cardio machine to get your blood flowing and warm up the muscles. Save your stretching until after your workout.

5. Stop if it Hurts Remember your S’s - Sharp, Shooting, or Stabbing pains mean Stop! Learn the difference between pain and sensation, it is natural to feel the burn of a working muscle but a sudden, intense pain is a sure sign to stop and evaluate.

4. Quality over Quantity Never sacrifice your form for one more rep. If you have worked to the point of exhaustion, that is a good time to stop, rest, and repeat if needed. There is no magic number so pushing through bad form for the sake of finishing your 15th rep is not worth a potential injury!

3. Enjoy Variety Mix it up, if you find that you have been dong the same routine three times a week for the last eight months, it is time to mix it up. This goes for those in group classes as well, don’t be afraid to try something new! Making a change in your routine is also an excellent way to get past a plateau.

2. Ask for Help If you are uncertain about what to do, you haven’t been able to be consistent or stay committed, or you are just plain lost don’t be afraid to ask for help. Speak to a gym attendant or a class instructor about your concerns or set up a consultation with a personal trainer. The initial session is generally free and you can get some great direction even from just a few quick sessions.

1. Have Fun! If you don’t look forward to your routine then you need to make a change. There are so many options available when it comes to working out sometimes you have to be adventurous to find what you truly enjoy.


Be creative, beginning an exercise routine takes commitment and determination, but it is never too late to start. The benefits you will find are well worth the efforts, not to mention the camaraderie that you can find and the knowledge that you can gain about yourself and the beautiful machine that is your body.

What a Woman!

It is no secret that October is Breast Cancer Awareness Month, Pink is everywhere you look! It is a great reminder to women that we need to be proactive in maintaining a healthy body. There are so many aspects to women’s health that keeping up to date on the variety of signs and symptoms of good health should be an ongoing part of your routine. When was the last time you stopped to look at how well you are taking care of your personal health and well-being? If you are like many women it may have been quite a while. Here are few reminders on some of the important facts and symptoms associated with some of the major health risks that women face.

Heart Health
While we often think of women’s health issues relating mainly to breast health and menopause it may be surprising to note that heart disease is actually the number one killer of women in America, one in four women die from heart disease. While it is a natural course of a woman’s life cycle, menopause can cause physical changes that can impact your heart health. In fact, studies have shown an increase in heart attacks among women after experiencing menopause. If you’ve followed a healthy lifestyle and continue doing so at menopause, your risk for heart disease and stroke is lower.

Ovarian Cancer
Early ovarian cancer usually has no obvious symptoms, though studies have indicated that some women experience persistent, nonspecific symptoms, such as bloating, pelvic or abdominal pain, difficulty eating or feeling full quickly, or urinary urgency or frequency. Women who experience such symptoms daily for more than a few weeks should seek prompt medical evaluation. The most common sign of ovarian cancer is swelling of the abdomen, which is caused by the accumulation of fluid.
There are no good routine screening tests for early or late detection of ovarian cancer. It is usually found at an advanced stage due to the fact that there are few major symptoms that draw attention to the fact that something is wrong; most symptoms can be vague and mild. An estimated 21,290 new cases of ovarian cancer are expected in the US in 2015.

Breast Cancer
The most common symptom of breast cancer is a lump or mass in the breast, which is often painless. Less common symptoms include persistent changes to the breast, such as thickening, swelling, distortion, tenderness, skin irritation, redness, scaliness, or nipple abnormalities, such as ulceration, retraction, or spontaneous discharge. Breast pain is more likely to be caused by benign conditions and is not a common symptom of breast cancer.
An estimated 231,840 new cases of invasive breast cancer are expected to be diagnosed among women in the US during 2015; about 2,350 new cases are expected in men. Excluding cancers of the skin, breast cancer is the most frequently diagnosed cancer in women.

Self-Care
Women are notorious for spending more time taking care of others and less time on their own needs. The trend toward taking more time for yourself is not a new idea, it is often just hard to do. When it comes to maintaining health there are a few simple practices that are a great start to maintaining health.

• Be physically active most days of the week

• Eat a balanced diet rich in lean proteins, whole grains, fruits, and vegetables

• Use relaxation techniques to cope with stress

• Get enough rest/sleep most to all nights

• Avoid tobacco products

• Limit alcohol to one drink per day or less

• Maintain a healthy weight

• Schedule routine preventative care and health screenings

The choices you make today affect your quality of life in the future!

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!

Resolutions and Such

As you make plans for the incoming year, be sure to devote some time to your health and wellness goals.  The new year is a common time to make a commitment to joining a gym or beginning an exercise routine but consider some additional changes that can help you to be successful in your new endeavor.

At home you can begin making a few changes to your diet.  Begin by adding in extra fruits and vegetables and keep your focus on bringing in positive changes rather than restricting foods that you deem as “bad.”  You may also recruit a family member or friend to exercise with you.  The added motivation from a partner can really help you push past those days when you just don’t feel like going in.

If you don’t have a close friend or family member that will commit to a plan with you, you may consider working with a trainer or setting up a positive reward system.  In a positive reward system you set two goals.  The first goal is your minimum, maybe 3 days of exercise a week; the second goal is where you earn your reward.  So if you make it to the gym 5 days a week then you earn a positive reward such as attending a fun class, or a session with a trainer.  Avoid rewarding yourself with foods or things you may hinder your progress.

Once you begin to approach changes in your health and wellness from a multitude of angles it becomes easier to achieve and maintain your goals.  The changes become a new way of life rather than just a New Year’s resolution.

If you are looking for a local group to kick 2014 off with, I have 3 teams that will be working to set some health and fitness goals and work toward them together creating good habits and great friends along the way!

What is Motivating Wellness?

Staying Motivated

Drinks after work are fun.  Sometimes quite a bit of fun - but the same old thing gets boring and let's face it you aren't doing your bodies any favors sipping empty calories and snacking on chips and salsa.  When you're ready for an invigorating change of pace just head on over to your local fitness spot for some small group or semi-private training! Quality time with friends and positive changes for yourself it's a win-win.

The concept of group training is not a new one in the fitness world; however it is growing in popularity for a variety of reasons. The most obvious reason of course is that it’s fun – you get to meet up with some of your pals or co-workers in a new environment and do something that is good for you. The dinner and drinks that you may go out for afterward to celebrate your small victory could be another story - that’s up to you!

Training in a small group is really just plain easy. 

It’s easy on the pocketbook because you have the option to split the cost of the training between the participants.  Group training rates are often only marginally higher than private rates and you get to split the cost between the whole group so $50/hour can quickly become $20/hour 

It’s easy to schedule because unlike a group class that is typically held at a set times of the day, you only have to accommodate yourselves. You and your trainer can work out a schedule that flexes to fit the needs of your group.

It’s easy to be part of a group that supports, pushes, and motivates one another to come in, to progress, and to improve. The relationships that we build in this type of setting keep us coming back for more and can be just the thing that you need to get your fitness program on the right track.

Motivating Wellness has great group training options both in studio and on-site and we are more than happy to get you started and help you and your fitness pals to reach your goals. Call us today at (409) 659-1036 to set up your initial consultation.

Muscular Balance...or Imbalance

The path of least resistance.  If given the chance, this is the path our bodies will lead us down. This could mean anything from not getting off the couch to making a small adjustment in form to allow a stronger muscle to compensate for a weak muscle.  For example, the gluteus maximus is known as the strongest muscle in the body yet we often bypass the glutes and call upon hamstrings or erector spinae for hip extension (back swing of stride) leading eventually to pain in the low back, hips, and knees. Our bodies will always sacrifice posture and movement to maintain integrity

Regardless of whether you work out intentionally or you only get activity through your daily tasks or work this can affect us all.  In a weight training program you want to be conscientious to work all muscles adequately to create balance, and if you don't work out buy go through repetitive motions daily you should consider some exercise to balance your movements out especially if you feel uncomfortable and achy at the end of the day. 

Repetitive motion is repetitive motion regardless of if it is sitting at a desk,running, or doing the same workout day after day. This can lead to pain in the neck and back, bulging discs, shoulder impingement syndrome and more, says Chris Estafanous, a physical therapist with Set Sports Physical Therapy, in Washington. “It starts like little aches and pains and becomes chronic because your brain begins to process an abnormal movement as normal movement, and because the body wants to prevent pain at any cost, it will start compensating.” Another common place of imbalance is through the chest and upper back, either from sitting at your desk or from hunching forward due to being cold. Muscles through the chst become tight and shortened while the backside across the shoulders bcomes stretched and more lax.

How do you address this?
Mobilize, Stabilize, Move, and Strengthen.

Generally speaking, muscle balance is an equality in length and/or strength between opposing muscles groups. As this balance is lost it leads to changes in movement patterns, compensation from other areas, and added stress and pain. Larger muscles that work across multiple joints creating movement tend to shorten, while stabilizing muscles are likely to lengthen.

• First work to increase your range of motion by creating length in tight areas using passive and active stretching, foam rolling, or dynamic movements.
• Build stability across joints, allowing you to move from a safe and supported position.

Physical therapist Bill Hartman gives a simple explanation of these two ideas:
Mobility — The ability to produce a desired movement.
Stability — The ability to resist an undesired movement.

• Evaluate movement patterns to look for an ideal balance of mobility and stabilization, avoiding compensation and poor body alignment.
• Begin a program to intentionally build strength in order to maintain balance. 

 This does not mean that you must run out and begin bodybuilding program but participation in a well rounded exercise routine can help you to address imbalances and alleviate pain and/or increase your general feeling of well being. Enlisting the help of a certified trainer ensures that you approach this journey in a safe and educated manner.  Your trainer can perform a functional movement screen and create a personalized plan of action specific to your needs and goals.