Serial Trainer

BIOLOGY 101: Potential Energy is stored Energy.

I sat in Biology class and it hit me. It was like that light bulb went off in my head. This isn’t something new that they’re teaching. This is something that is basic science. With all the lawsuits going on. With all the false advertising going on. People need to learn to educate themselves.

I’m never surprised at some of the things I read. When people will eat fast food, ignorantly, for 10 years and then claim they didn’t know it could make them fat. We aren’t programmed to eat in excess. Did you know that?

Our bodies have a mechanism that shuts off when we’ve consumed just enough. As a society whose grown accustomed to over-indulgence, we have now adapted to be gluttonous.  Take a minute to think about that. We’ve adapted.

This is a serious thing. This is evolution that we’re talking about. The frightening reality of our future. We will become bigger, less healthy, desensitized and die.

How does the cycle end? It’s not just about exercise anymore. It’s about reprogramming the brain so that when we eat, we eat to build and sustain our bodies. We want the premium fuel to run our “machines”. If you start thinking of food as maintenance, like when we change the oil on our cars, you’ll get a better idea of what food is really for.

If you had a $100k car, you wouldn’t put the cheap gas in it. At least, I hope not. You’d make sure you followed the manufacturer’s book on maintainance and fuel, oil, etc. Why? Because if you spend that kind of money on a car, you want to make sure it lasts! Am I right?

If you think of yourself in this light, you’ll start to reprogram your mind and get out of the typical zombie walk that we do as humans these days.  I know, I get deep with this. But it’s a passionate journey I’m on. I want you to open your eyes. Call me the “NEO” of the personal training world.

We fight every day against media. Against government (yeah, I know. I’ll have FBI on me now!). We fight million dollar industries. What is the truth?  The truth is you have to listen to your body. Become more attuned to it. Are you hungry? Does your body need the food you’re about to stick in your mouth? Why are you eating it, then?

Occassionally giving your car a double wax rub down is OK. It’s a treat, right? So, fine. Eat a double ding-dong chocolate surprise. It’s good for your mental sanity to indulge once in awhile. Just don’t do it so often or to such an extreme that you make yourself ill.

Start with a plan and stick with it. Remember my posts about establishing good habits? This is what is going to help you.

Get a calendar and put in all the things you do on a daily basis for 4 weeks. That means if you shower everyday at the same time, put it in for that time slot, grey it out. If you eat dinner at the same time every night, put it in for that time slot, grey it out.

Now I want you to look at the time you have left. Slot an hour of relaxation a day. That could be right before bed, that can be right after you wake up. I don’t care when it is, you need this time. Schedule it in and keep the appointment. If you find after a week you haven’t kept it, start charging yourself. No, I’m serious. Put a jar on the side of your bed or on the kitchen counter. Watch the money pile up and remember that you paid yourself to be as stressed out as you are. At the very least, at the end of the week you might be able to buy yourself an hour by going out to a movie or something.

During that time of relaxation, try being in a quiet, secluded space. If you want soft music, you can have it, but be sure that the music you choose is something that will soothe you, not make you want to go hunting for small animals. If you don’t listen to that kind of music, turn it off.

What I want you to do is remember how to breathe. This sounds incredibly silly but I assure you, most of don’t remember what it’s like to just..breathe. If it’s possible, lay down. Buy a yoga mat because I want you to lie flat. No mattress, no couch. It has to be a flat surface so that you can feel your body and what is going on.

You may feel your back ache, your shoulder hurt. But push that all aside to breathe quietly for five minutes. Focus on the breath going in, filling your lungs and then the exhale.

We are so occupied by everyone else in the world; our jobs, our children, our families, our friends, co-workers, enemies, that guy at the drive-thru that botched your order, that professor at school that you want to smack with your oversized text book…

It’s time to focus on yourself. I want you to feel what hurts and come back inside your body. Once again, I know it sounds insane but how many times have you been so focused on your day to day activities that you look down and find a bruise and you have no idea how it got there. Or your back aches and you don’t know why. Or your knee is swollen and hurts. Ankles are swelling and sore. Feet are throbbing. Head is dull and pounding.

Should I go on? In order to know how to fix yourself, you have to know what’s wrong. If your back hurts lying flat, that’s a major red flag. If your body hurts when it’s in proper alignment then that means you’ve got imbalances.

The good news is: Most of us do!
The better news is: Most times it can be fixed.

Alright so we have a calendar, we have it filled in with daily activities, we have it filled in with 1 hour of relaxation. Now I want you to fill in your workouts. The beauty of this is that if you only have 20 min’s, that’s OK. Take it. It’s better than nothing and 20 min’s is good enough to do some pilates or strengthening exercises to help you make it through work or school if nothing else.

The next step to this “recovery” is to buy one of those little notepads that you can carry in your purse or backpocket. Write down everything you put in your mouth. Gum, candy, food, drink..that’s it though, let’s not get any higher ratings than “G” for this activity, OK? If you don’t have a good sense of guaging measurements, make notes like “I ate a piece of chicken the size of my palm”. You can go back later and get an estimate. At the end of the week, calculate how many calories you ate.

Here comes the reprogramming. Set a goal for yourself. Are you trying to lose weight? Gain weight? Maintain? Once that’s established, you know where to go from there. Do you know that it’s easier to lose weight than to gain it? It’s a fact. You have to put more work into eating as much as you do than to not eat as much and maintain or lose.

For losing weight, you must deficit yourself from your normal caloric intake by 500 calories. To gain weight, reverse that. It’s not rocket science. All you need is basic math skills.

At the end of the week, you should be fully acclamated to those many calories and whatever exercise you’ve added and be ready for step two.

Step two: Replace one constant thing in your menu with something healthier. If you have a coke with lunch everyday, replace it with unsweetened iced tea or water. If you eat fast food every day at lunch, either replace it with taking your lunch to school/work or opting for something healthier like a salad. Once that week is over, you can go to step three.

Add 10-30 min’s of exercise to your day. This can mean taking the stairs, walking further in the parking lot by choosing a parking space further away, walking after dinner, etc. 10 mins will not kill you. I can almost promise. If you can do more than 10, you should do it and stop cheating yourself. Stop being an under-achiever.

The goals of all of this are:

  • gain confidence — you did this! it wasn’t hard. you didn’t die. you might even feel better already.
  • you’re healthier — you’ve made positive changes and now you’re even active. if you feel better you probably look better, too!
  • you’ve turned a negative into a positive — by week three others may see that you’ve made some changes, you can make it through the work day a little better, did you lose any weight? ( or gain? depending on goals)
  • you feel better about yourself — don’t deny it, you do.

If anyone tries this and are brave enough to post their spreadsheets/calendars, let me know! I’d love to link you!




{August 31, 2008}   Update: Aug. 31, 2008

I wanted to get on here and apologize to everyone for being scarce for the past week. School has begun and getting used to the class load has been chaotic at best. I’m working through another bi-polar swing which means that the world moves at a slower pace and even things as easy as breathing becomes labored.

I’m sure many of you are wondering what that has to do with training, working out, weight loss. So I’ll answer that as best as I can. It’s something that plagues a lot of us and will often times go undiagnosed. I’m not advocating medication nor more than I’m advocating not taking any medication. My personal preferrence is that I do not take the medication.

Most of the time, my disorder is manageable. Usually by severe force of will but I also attribute much of my success in managing it with staying physically fit. When I don’t get my workouts in, that’s when it’s the absolute worst for me. Oxygen is a primary and crucial part of the human make up. Without it, it causes chemical imbalances.

Please, let me make this clear right now. If you are suicidal or have a severe form of any disorder, follow your doctor’s advice just as I am.  If you’re supposed to be on medication and your doctor recommends it over trying to maintain your disorder with eating healthy, exercise, etc — please follow his/her directions. I don’t want anyone falling into something dangerous because they want to see if they can do this on their own.

I do not do this on my own. That’s the point.

But back to the subject; I’m taking 16 credit hours. That’s a full load of school work. On top of that, none of them are electives. They are all major classes. Psychology, English Composition, Math, US History, and Biology.

I am doing my best to juggle that and maintain this site so don’t worry that it’s falling apart if you don’t see something new in a couple days. What I’ll try to do is put up a couple posts in one day so you’ll still have to check in often ;).

To those of you that are new to my website, welcome!  To those of you that have been here since the beginning, thank you. You’re a big piece of why I’m still doing this!

{August 31, 2008}   Banana Peanut Butter Smoothie


  • 1 small ripe banana, sliced
  • 2 tablespoons peanut butter, creamy
  • 1 tablespoon honey
  • 1 cup cold milk
  • banana slice and chopped peanuts for garnish, if desired


Set aside a slice of the banana for garnish, and put remaining banana, peanut butter, and honey in a blender. Blend until smooth. Add milk and blend until foamy. Garnish with banana slice rolled in chopped peanuts, if desired. Serve immediately.

credit: here
Makes about 1 1/2 cups, 1 serving.

One thing I’ve been proved right on, time and time again (much to the chagrin of those that fought me on it) was that being healthy wasn’t really that hard. It just took a person creating a habit of it.

I always advise people to exercise at the same time every day. This way, your body will help you along once you’ve done it for a week or two. Just the simple act of driving to the gym, going to the park for a walk, or even something as little as putting on your walking shoes at the same time every day will get your body in the habit of what it’s supposed to do.

It’s easy. No, really, it is. Buy an alarm clock. Set the alarm clock and try it for a week or two and then tell me if you’re not accustomed to it at the end of that time. I’ve even had clients tell me they feel bad if they don’t workout after about month of committing to it.

It is really only a matter of how much you want it, how much support you have to do it and you’re will power. If you have a good friend who will talk to you and work up your excitement to do your workout when you’re feeling less than excited about doing it, it can help counter you talking yourself out of doing it.

Keeping a motivational picture or outfit out where you’ll see it every day to remind you, helps as well. I tell people, take pictures. You don’t always see it in the mirror everyday so once a month, take your picture until you reach your goal! You’d be amazed at what you see.

Don’t complicate things. Simplify them so that your workouts are smart, fast and efficient but also make sure they are fun and constantly challenging. Find a playlist that gets you pumped and takes your mind off the clock. If you can get a buddy or even more than one buddy, it turns into a fun group activity. The more support you all have, the better.

One of my swim classes used to get together for a lunch once a week. If someone was missing, they were first to call them and get them back into the class before they could fall into a rut. Just knowing someone looks forward to seeing you and having fun is enough to keep you going.

As always, share any tips of your own with me! If you have any questions, toss them my way!

{August 23, 2008}   Training a Trainer

As you all know, I’ve been a personal trainer for a combined total of 10 years. You can see by my profile that even with all my training, I still have my own demons to overcome. So I’ve been brainstorming. I decided that I would show you that even someone that knows all they need to know, who has all the tools they need, sometimes needs an outside influence to come in and redirect.

No matter how much you know, you have to be willing to open your mind to someone else. It’s a common practice. You’ll find it done in college for study groups, artists do it, musicians do it, and now trainers do it. One of my strategies as a trainer is to know..that I don’t know everything. I have to think outside of the box and the best way to learn, is from another trainer.

Top atheletes hire trainers to keep them motivated, get up to date workouts, and so that they constantly have an edge to their own current workout routines. I figured, “what the hell..I will do it too!” So it is my decision to employ a trainer of my own!  Since I’ll be starting Fall semester again this Monday, I will need someone to keep me motivated and active. I want to lose the “Freshman Fifteen”, not gain it!

Enter Lorenzo. Lorenzo is the fitness manager at the 24 Hour Fitness that I used to work for and currently a member of. He’s agreed to get me into tip top shape and to help me get to the goals I’m working toward.

Once I start, which should be in the next few weeks, I’ll be giving you more information so you can follow along. I decided to give myself a week or two to acclamate myself to my school schedule, first. If I’m brave enough (haha!) I’ll even include pics. Stay tuned ..and..wish me luck!

{August 19, 2008}   Reduce Risk for Stroke


August 15, 2008 – A new analysis combining the Health Professionals Follow-Up Study (HPFS) and the Nurses’ Health Study (NHS) confirms that in addition to preventing chronic diseases such as diabetes and coronary heart disease, an overall healthy lifestyle is associated with a significantly decreased risk for stroke.

The reduction in stroke risk was driven by a reduction in ischemic rather than hemorrhagic stroke. A healthy lifestyle combining not smoking, a healthy weight, a healthful diet including moderate alcohol consumption, and daily exercise reduced ischemic strokes by approximately half in both men and women.


Just another reason to do something for yourself. Working out and eating healthy is the only thing *not* causing cancer these days. It’s consistently showing good. I think there’ve been enough studies to safely say you can do it and it’s FDA approved.

Taking away your excuses, one day at a time.



{August 19, 2008}   MySpace

Serial Trainer is now up on MySpace! Come join me!

{August 17, 2008}   Mallrat

I thought I’d share this story with you guys. Yesterday, I went to the mall and — well, I’m a girl, OK? — I cannot pass the “sparkly store” without going and having a look. I ended up at a jewelry store browsing and the woman says, “I don’t mean to be personal but what is that on your arm?”

So I told her, I don’t mind her asking and went into the explanation of what it was. I must’ve been so enthusiastic about it because one of the other customers and the other salesperson walked over and started listening in.

Remember the rant I went on about how people would listen and then when you say how much it costs, they’d wrinkle their nose? Something amazing happened. And maybe it was because I’m in a jewelry store and people go in there with the intention of spending a larger amount of money but when I dropped the price tag on them, eye brows rose.

Not because they were turned off by it. No, they were surprised it wasn’t more. I jotted down the website for the BODYBUGG and of course my own site! The excitement in their eyes was great because they “got it”. The one guy even complained about how much his supplements cost and that, even with them, he had no idea how many calories he burned.

Just knowing that the BODYBUGG would help him with that gave him hope. The fact that it comes with menus was only a bonus. What I explained to him was that, eventually, he would learn how to eat because we’re creatures of habit. What we eat normally gets stored in the data base and so if you had the same thing you ate yesterday or eat the same breakfast everyday, you don’t have to keep adding that it in. It’s already there! You click that meal and bam! You’re done.

I walked out happy. I didn’t get any sparklies, though. But I gave someone hope to getting better and that’s all that matters. So hello to the salespeople at WEST OAKS MALL who I talked to and welcome to the site!

{August 17, 2008}   Muscle Milk, mmmmm.

One of the other products I really enjoy is Cytosport’s MUSCLE MILK. I have to honestly say, that until APEX came out with their workout shakes, this was hand’s down my favorite workout drink. I stock up on both now.

Muscle Milk is great during workouts, I feel like I maintain or sometimes even go above what I normally do without it. So it’s a nice boost without feeling weighed down. I actually drink a little before I start, a little during and then finish it off when I’m done. It doesn’t have that powdery texture that other workout shakes usually do and the!

I usually buy the pre-made shakes but that’s not to say that the powder form is not good, as well. I can do either. I just hate to clean the cups after, haha!  I can say that when I used Muscle Milk as my meal replacement, I felt full and satisfied until my next meal and maintained a nice pepped feeling.

The best part is, it comes in LIGHT and Regular formulas. So if you’re trying to ADD calories, it’s a great source but they haven’t forgotten us calorie counters!

Benefits of using Muscle Milk Light® Ready-to-Drink

Control your cravings: Muscle Milk Light fuels your body and helps maintain healthy blood sugar levels, to stop hunger attacks in their tracks.

Good nutrition, great taste: Formulated for sustained energy and satisfaction, with a complete balance of protein and fats that promote lean muscle development.

Less is more: Muscle Milk Light builds on the proven science in original Muscle Milk, yet cuts fat and calories to promote better intelligent weight management.

3 ways to fill the gaps in your daily diet: New Muscle Milk Light RTD is available in 3 user-approved flavors, to satisfy your need for energy and your desire for great taste.

Best ways to use Muscle Milk Light® Ready-to-Drink

All-around: Integrated daily: Muscle Milk Light is a satisfying way to balance out the energy rollercoaster of your busy day at work, in the gym, or at play. Drink some mid-morning and mid-afternoon to avoid the loss of focus and fatigue that often result from low blood sugar levels.

Benefits of using Muscle Milk®

Efficient Energy Production: Lean LipidsTM are special fats that are easily mobilized for workout energy, enhance your body’s fat metabolism and promote protein synthesis, anti-inflammatory effects and mineral retention.

Muscle Growth and Repair: EvoProTM is a complex ratio of proteins, peptides and amino acids designed to replicate the amazing benefits of mother’s milk for rapid tissue growth and repair.

Best ways to use Muscle Milk®

Before: Take one serving of Muscle Milk® one hour prior to training. Muscle Milk provides the caloric energy needed for intense workouts while flooding nutrients to hungry muscles.

After: Take Muscle Milk® within 30 minutes after workouts, games or events to shift the body from catabolic to anabolic. Muscle Milk provides nutrients to kick start the recovery process.


I challenge you to try the Muscle Milk because I think you’ll find that it’s a nice “treat” to reward your hard workouts. I even had a friend who I was helping to lose weight via internet tell me that he loved to have one at night when he came home from a long day. He works as an architecht so there were times he wouldn’t get to workout until really late and he’d drink a shake after as his “chocolate fix” for the day. It becomes something you look forward to instead of something you try to drink as fast as you can so you don’t taste it.


{August 17, 2008}   Pyruvate

“Pyruvate plays a biochemical role in the body, specifically within the Kreb’s cycle (glucose metabolism) and gluconeogenesis,” says Nelson. “Anywhere from 6 to 30 grams/day may be effective, according to limited studies.” For instance, one studied showed that pyruvate supplements of 22 to 44 grams/day enhanced weight loss and reduced body fat in overweight adults consuming a low fat diet.

Obtained from [ AOL Article, Natural Obesity Remedies ]


It’s always nice to see AOL catch up to what’s already been going on. I’m not one who likes to point out flaws and rip on things unless it needs to be, but this was kind of amusing. At the same time, I felt that it was at least catching up and informing people.

The APEX Fat Burn 2 that I take contains Pyruvate and I love it. It doesn’t give me a jittery feeling or make me want to hide at home in the bathroom. It’s just a subtle jump/boost to my metabolism and, as we like to say in the health club industry, an “ace in the back pocket”. (if you have no idea what I’m talking about with that term, maybe it’s just my own personal health club experience, haha!)

There were some other things listed on that list that I’d have to do some more research on but I liked that there was another source backing up the APEX products. It was a big decision for me to committ to taking pills, anyway. I don’t like taking them and sometimes it makes me ill but even though the APEX pills are a little big, they are coated so that they go down without a problem.

So there ya go! A little “sticky note” of some helpful supplements. If you’re going to spend money on something, I’d rather it be something worth the money.

et cetera