Serial Trainer











{October 10, 2012}   Quickie update

Training has been going great. Its very hard with the migrains and neck thing but i am not going to let it stop me. Ive also started training two people! I’m so excited because I havent been able to train anyone face to face since I switched jobs. I will post our progress periodically and maybe even talk them into letting me post pics when they hit their goal 🙂

R.F. stats: week one — 5 inches overall lost. 2 off their waist. Congrats!! You worked very hard.

T.F. stats will be available this up coming Monday on measurement day 🙂

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{September 17, 2012}   Recipe: Tabouli

This recipe is easy and low calorie. Enjoy!

 

Ingredients
1 cup water
1 cup fine cracked wheat
1 cup minced fresh parsley leaves
1/2 cup minced fresh mint leaves
1/2 cup finely chopped yellow onion
3 tomatoes, diced
2 cucumbers, seeded and diced
3 tablespoons olive oil
3 tablespoons lemon juice, or to taste
1 teaspoons sea salt

Directions
In a large mixing bowl, pour the water over the cracked wheat and cover, let stand about 20 minutes until wheat is tender and water is absorbed. Add the chopped herbs and vegetables and toss with the mix. Combine the oil, lemon juice, and salt in a separate bowl. Add to wheat mixture and mix well. Chill. Serve and enjoy.

 

Source: Food Network!



{June 1, 2012}   INSANITY Week One

Hello again, everyone!

I’m blogging so I guess this means I survived week one of INSANITY workout!

I have to tell you, it wasn’t easy by any means. This workout is as intense as it says on the infomercial. I wanted something to kick my butt back into status quo and believe me; it did. Quick, fast, and in a hurry. Since I had taken a month hiatus from working out, and my workouts were pretty mellow and easy going previous to me beginning, I’d like to share with you my experience with the first week. Many of you will be ordering this and haven’t worked out in years. That’s good and bad.

Here’s my advice: Stock up on Ibuprofen and ice packs.

I’m not by any means an athlete just because I train. If you’re not, liken this workout to the severity of Boot Camp. You will get a wake up call. The trick is this; do not stop trying every day and do not give up. It will be tempting to shut off the DVD, quietly stuff it back in its sleeve, then tuck it in a drawer so no one will know you started; but most importantly no one will know you couldn’t finish.

Tell someone. Yep. I said it. I challenge you to do it. Tell your friends and family you are doing it, and the day you started it. Hold yourself accountable. Trust me. I guarantee that if you do this it will be that much harder to give up because they will be curious as to a few things. Does it really work? Are you going to get results? Can you do it? If so, can they?

My first three days were the worst. Hands down. I’d like to take you through my second and third day, not to scare you, but to be realistic with you. Be forewarned it isn’t pretty.

Day One: Having the naivete of a doe timidly testing the new fallen snow, I opened up my DVD and placed the first disk inside. I was run over by a truck. I have no recollection of what happened after that.

Day Two: I woke up and had to do what every normal human being has to do at 7 AM. I had to use the restroom. I pop my head up, go to step out of bed and realize I’ve now turned into a newborn giraffe who has no idea where their footing is or how to balance on them. My calves have locked up and my hamstrings don’t want to fully extend. I’m now wide awake and stumbling to the bathroom before I soil myself. Note to self: Take ibuprofen.

Day Three: I thought I was past day two. Do I have Mad Cow disease? I can barely move my legs. Even after all that pain yesterday, I continued to do the workout AND STRETCH even more than required. Working out the muscles seemed to help and I felt the holocaust was over. I was wrong. Note to self: Stretch even more. Take more ibuprofen.

Day Four: I made it through the worst. I can now walk somewhat normal. If I walk slowly and don’t sit for too long and allow muscles to get stiff. Still clinging to ibuprofen bottle.

I hope that this sends a clear message to you. Be Prepared to work for the results you want. Be ready for blood, sweat and tears. But I promise you it is worth it.

I won’t add pics yet because I want to follow the regiment that was given. I will take them at the two week mark. However, I’ve lost 4lbs and my size 6 clothing is finally a little loose instead of snug. I’m VERY pleased with the visual results. I feel amazing and my glutes feel amazing 😉 I can already feel the lift and tightening! Today is going to be rough again. I begin the Cardio Power and Resistance Day.

I think I have a bedpan somewhere.



{August 6, 2011}   Android love!!!

I just down loaded an amazing app for my phone. It’s called the calorie counter by fatsecret. Amazing job on this app, I think you guys will love it!! Give me some feedback on what you think!



{January 1, 2011}   Half Ton Teen

This show hits me very hard. I watch it and my heart hurts for children and adults alike who are going through this battle.

Firstly, I’ve gone through the weight battle personally. If our society will not take personal responsibility for this epidemic then we are ALL in denial.

Parents are just as guilty if not more so than the child. But its not a sole liability. Lack of empathy, lack of education,  lack of emotional skills all contribute to it. How many commercials do we sit through every day that tell us a new diet or a new pill that will miraculously whittle away the “problem”.

This isn’t something we can continue to ignore.

I’m offering right now..to help anyone who is struggling like this. If you think there is no help please contact me and I will give you the help you need to battle this addiction.

I’m not a doctor but there is a medicine that anyone can prescribe without a license: Hope.

This is my goal for the new year. To teach as many people as I can how to be alive.




I stopped picking up a lot of the fitness magazines that I used to love. Let me tell you why:

My first reason is that they are cutting back on the quality of information and recycling it in future issues. I remember picking up a magazine that I won’t name (not so much into slander these days, sorry) and seeing beautiful depicted anatomy pictures. You have to know what you’re working on in order to know what you’re doing, folks. I don’t expect you to know all the “big names” of muscles but it’s nice to physically see how that anatomy works.

Is it just me or are people too trusting these days? Let me get on a little soap box about this before I continue ..

You go to a health club. You decide you need some help..you ask for a personal trainer. You walk in for your first session and your personal trainer shows up and is maybe 19. Maybe. Male or female, they have a great body. Pause.

How many 19 year olds DON’T have a great body??  Ask them what THEY ate for lunch and it’ll probably be something like “Subway 6 inch sub with chips and a diet coke” or..even worse…”Pizza”. Now ..before panties get in a bunch, this is not the BIBLE of scenarios but this is typical. I’m 37 years old. If I eat a subway sandwhich with chips and a coke everyday for lunch, I’m gaining at least 5lbs by the end of the week.

Let’s also point out that they work in a health club. They train people all day. That’s moving around, demonstrating exercises and running back and forth between protein bars. It’s the same concept as The Biggest Loser. Those people spend their day being active in a controlled environment with cooked meals. It’s an amazing transformation and they work VERY hard, but the average person doesn’t achieve those kinds of results for a reason. Note that you shouldn’t be discouraged by this NOR should you use it as an excuse. It’s just a reality check.

Now back to my beef :

I understand that in order to stay in business, there has to be advertisers. But when I’m paying $4 for a magazine, I don’t want to have more than half of it be advertising …and most of all, for things that aren’t related to health! There has to be a better idea than posting 12 full page advertising ads in between “Building better abs” and “Gorgeous Glutes”.

I don’t care what the latest sexual stimulant is. I don’t care about Bat-dung based supplements. I want to see REAL people, in real fitness gear, in real life situations coming out on top. I’m tired of seeing celebrities who have money for the luxuries of 5 day a week personal trainers, on call chefs, swimming pools in their bedrooms and liposuction on “bad months” when they couldn’t do it themselves. I want to see real struggles. Fall on your face for us, but get the hell back up and show us we can too.

And for the love of all things holy, stop putting the “Increase Breast Size Cream” ads in your magazine!!



{November 22, 2010}   Monday Challenge

Most people start off their Monday’s doing the “Chest Workout”. If you look on my site, it’s probably the most popular post I have on this blog. My challenge today is to break out of the routine. Our bodies are amazing and can adapt to nearly any condition, routine, workout that you give it. Variety is the key to breaking boundaries. Whether it be to get over a plateau or to just bust out of the monotony.

Who’s up for the challenge? Post here and let me know what you did today to boycott National Chest Day!



{April 6, 2010}   P90X

A lot of people have asked me about this workout. In theory, this workout is pretty close to what a trainer would have you do, except that a trainer will hone in on your weaknesses (like posture deviations) and tailor a workout for you designed to be more personal.

HOWEVER…(there’s always a BIG BUTT in my posts, I swear)..

In order to give you a more personal opinion of it — drumroll please — I’m going to take the P90X Challenge!

I can tell you that I did the CardioX challenge last night and it was great!  I think he could’ve done a few more exercise examples for beginners or let them know what to do if they get fatigued or need to modify the exercise. I will keep everyone updated as I go!




As we all know, the summer is fast approaching. It’s still a little chilly here and there but overall, the weather is warming up and layers of clothing are dwindling. It’s time for us to get into the mindset of [cue horror music] bathing suits!

Some of you are new to working out and so I’ve dedicated this post to you. Those of us that are more experienced might even find this a refreshing way to start a new season and add something new to our workouts. OR it’s a great way to re-assess your fitness level and make needed changes. Sometimes it’s good to start over. If you have access to a health club, most trainers will do a physical assessment on you for no charge. Knowing your posture deviations is important to enhancing and improving your overall health but it doesn’t stop there. Once you’ve corrected those, you might develop new ones. I know..it’s a never-ending gerbil ball, right? But that’s OK! It’s good to change things up and to continue improving. It gives us a sense of accomplishment and motivation.

Alright so let’s get down to business.

The first thing you need to do is CHECK WITH YOUR PHYSICIAN.

Did I make that clear enough? Let me repeat it: The first thing you need to do is CHECK WITH YOUR PHYSICIAN.

I stress this for a few reasons. Many people have injured themselves and put themselves in major harm’s way because they had a condition they never knew they had. If you have diabetes or other heart related conditions you will not be able, nor advised to do the same exercise/intensity as the general populace. This is NOT a bad thing. If you push yourself beyond what you SHOULD be doing, you are also HINDERING your progress and health. NOT worth it, folks. Really, it’s not.

If your doctor gives you the all clear, the next thing you need to do is find out your resting heart rate. The best time to do this is in the morning when you first wake up, or after being sedentary for a long period of time and do not have any stimulants in your system (ie; caffeine). Find your pulse at your wrist or neck and count out the beats per minute for one full minute. If possible, do this more than once and take the average.

How to find your target heart rate:
220 – your age
subtract your resting heart rate (this is called your heart rate reserve)

Now give yourself a range, or a set of numbers, to keep your heart rate at so that you don’t go nuts trying to keep it at one number. For novices, start by multiplying that heart rate reserve number by 50-60%. This will give you about 10 numbers to work with. For intermediate you’d use about 70-80%.

You can play with those numbers a little (example: 55-65%) to find a comfortable zone for you.

Here’s a tip for you: To use primarily absolute fat, keep your intensity low. To burn more calories, keep your intensity higher.

You always want to add in some muscle building exercise to all your workouts. Losing weight and burning calories can result in a “saggy” look if you do not build that muscle underneath, PLUS, you definitely want to keep burning calories while you’re lying around doing nothing..right?  It’s like having a free fat-burning session — hello!? — who wouldn’t take that!? 😉



{March 23, 2010}   APEX ULTRA Fat Burn

I’m about to start using this to see how it boosts my workouts/mood. Has anyone tried it? Have any comments?  I love APEX products, so I’m pretty excited about how this one will work!

EDIT: I started using this 3 days ago, I will keep you guys posted =)



et cetera