Serial Trainer











{September 16, 2012}   Afraid of Commitment?

No, not really. But having done this for awhile I think I got caught up, as most of us do, in the bustle of life. And you know what? It caught up to me. Having always really been healthy and battling weight management for years when I got sick, then getting back on track, only to get sick again. This time, though it was something I never really could’ve seen coming.

Most of us are aware of dangers out there; Diabetes, heart disease, cancer, etc. So I always wanted to avoid that. I already have so many things that are hereditary, I didn’t want to face those things down without a battle as I got older.

Now, though, I am facing something else. Migraines. And not just regular migraines. Complex compound migraines that happen nearly every week. I mean, what the hell right? I realized that they were coming more and more frequently and I thought it was out of control. Went to my Dr. and he thought maybe sinusitis. We weren’t sure. (Maybe he thought I was a hypochondriac? lol)  So with no relief in sight I went to a headache specialist. The MRI confirmed that not only did I have these Monster Migraines which were causing vertigo, memory loss and other nasty things — I had three additional triggers that would spurn them on with a fury.

The anger I felt at the betrayal of my body was/is ridiculous. I worked out, I ate well — what more does it want??  Somewhere down the line I ended up acquiring a cyst in my nasal cavity, and c-1 through c-8 compression/herniated discs? I have NO idea how/when that happened. (Of course I’ll lie at the campfire and say I lived a rockstar life ..hey..I need some compensation!)

So here I am. Depressed (again). Immobile (again). And creeping up in my weight. I had just gotten on track with the Insanity workout and was loving it (still recommend it by the way..go kick your ass with it). Now I am staring at my clothes wondering how I let myself get to this point (again).

You see? Trainers aren’t all perfect. There are some Terminators out there, but honestly, we’re mostly human. I can no more change what happened to me then I could stop the orbit of the earth. If I didn’t have the compressions, I’d still have the cyst in my nasal cavity, the sinusitis, and the migraines.

But I’m not going down without a fight. I licked my wounds long enough. 4 weeks of them telling me “No” to anything strenuous and I’m done. I can’t do it anymore. So WITH my Dr’s approval, I’m getting my life back. I have medicine to help me deal with the migraines and I will not wither away. This is your call out. Whatever is getting you down, deal with it. No, not “deal with it” in a snotty, negative, careless way. DEAL WITH IT in an empowered, take-your-life-back way. Find out what your Dr’s plans are for you and make the most of it. Take advantage of it. Research your ailment and then dust yourself off and get back in the saddle.

I’ve got nothing but time, now. So it’s you and me (again), baby.



{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.



{May 20, 2012}   Looking for a Heartbeat..

Alright. Let’s try and get things pumped up; again.

A crazy lifestyle. I don’t want to hear ANYone out there complaining about not having time. Because I’ve now changed jobs (again) and this time it’s a career. Why did I stop doing personal training? To be honest, I needed to expand my horizons. I’ve been in the fitness industry since I was 16. One night I went to hang out with the girls and realized that unless we were hanging out in the club with Richard Simmons, I had nothing outside of spandex to wear. I -loved- to train people, but sometimes, you have to take a break. I wanted to know more, be more and try new things. So I did!

I couldn’t be more happy. I work for a prestigious cosmetic company and although the hours are brutal, I am rewarded every single day with my choice. Now..where does that leave me?

Long hours. Did I say long? I meant lonnnnnng hours. And nearly zero time for myself. Yep, you guessed it. I started creeping in the lbs. I’m with you guys on this! It is not easy but here’s the solution. Don’t give up. If you fall off the horse, dust your butt off and climb back on.

I’ve ordered the INSANITY workout. This outta show me who’s boss, right? It should be here by the 27th. I can say that the P90X was an amazing workout but I need something new and hard to put that discipline back into me. I’m going to be posting pics! Day 1, 15 and then my final pics.

Stay tuned, stay motivated and stay alive.



{January 5, 2011}   Clarification..Serial Trainer

Some people have said that there is copycat “serial trainer” out there ..

just to clarify …I’ve looked the other one up and be still your hearts, that person is not me and they have nothing to do with this site or working out for that matter. However!…we both love martial arts! So that’s a good thing..I think.

Every serial k…er..trainer..;D must have a copy cat..but they never quite live up to the original.

Happy Training!



{November 18, 2010}   FREE STUFF

I’ve decided that I’m going to get this blog going again with a bang!

So what does that mean for you? FREE STUFF.

Random posters/commentors/questioners will get something free from me. It could be something as small as a water bottle or something bigger like free supplements. Maybe a T-Shirt. You get the idea. So post away!

If there are any sponsors that would like to get in on this, please contact me at serialtrainer@gmail.com



{September 20, 2008}   Serial Trainer Vs. Ike

It was, without a doubt, a rough storm.  I’m very thankful and grateful that I did not get hit hard and at the same time, I feel badly for those that are still without power and who have suffered a huge amount of loss due to this hurricane.

Hurricane Ike pounded Houstonians into what looked like a war zone, but I want to tell you something.  I’ve seen such resilience in this city that I cannot explain in words.  It is something you cannot experience until you’ve been through it and seen it first hand.  Houston did not lie down

The day after the hurricane, people were outside, assessing damage and cleaning up ready to start the day as if it was just “another storm”.  I stared in awe.  I’ve never seen a block of people, walk outside, see trees down and windows blown, just shrug and get to work.  It was a sight that brought strength inside of me in one of those weird, sappy moments.

On that note….I started with my trainer, Lorenzo, on Tuesday.  I hadn’t done much besides long walks at night because of school starting and I didn’t have a working car.  So, no excuse to be had, I kept my eating light and my cardio usually consisted of walking my poor, small legged, half-Chow, half-Shepard, half-pint dog, Diesel.

I can tell you now, that Lorenzo honed in on my weaknesses like a true predator..er I mean, trainer, and got to work. The next day I could not walk without cursing him ..and then blessing him.  Please refer to my post on the humor page about the “Cat Scratch”.  I’m convinced he’s trying to break me.  And he almost has! 

Alas, he is Apollo and I am Rocky.  The dumb guy that keeps coming back for more beatings, screaming, “Ain’t so bad!”  And yes.  He pummels me some more.  But I know in the end, I will look great, so it’s all worth it.

He said to make sure I tell you guys the truth so no one else comes in thinking he’s nice.  Uh — He’s not nice.  He smiles.  But he’s not nice.  He’s a monster.  And I love him =)  Thanks Lorenzo.  For all of you that want to get your ass kicked, too.  He’s at the 24 Hour Fitness location on Dairy Ashford and Westheimer.  Bring water. Lots of it. And skip Gatorade. *ahem*

 



{August 8, 2008}   Self Myofascial Release

It sounds scary, so what the heck is it?

From the National Association of Sports Medicine (NASM): Self myofascial release is another stretching technique that focuses on the neural system and fascial system in the body (or, the fibrous tissue that surrounds or separates the muscle tissue). By applying gentle pressure to an adhesion or “knot”, the elastic muscle fibers are altered from a bundled position into a straighter alignment with the direction of the muscle or fascia.

It’s crucial to note that when a person is using self myofascial release he or she must find a tender spot and sustain pressure on that spot for a minimum of 20-30 seconds. This will increase the Golgi tendon organ activity and decrease muscle spindle activity, thus the autogenic inhibition response.

To do these stretches you will need a foam roller, which I affectionately call, “Foamy”. You will learn to hate and love Foamy all at once. The biggest hurdle I faced in getting clients to use Foamy is that it hurts. I’m not going to sugar coat it for you. It’s uncomfortable and some of the trigger points actually hurt.

The more it hurts, the longer it takes you to relax and (you ready for this ladies?) breathe. Oh the fondness of watching a man pant and sweat it out through TFL/IT band stretch. This is as close as you’ll ever get to labor, gentleman. Just remember to breathe honey, you’re doing great! (wink, wink)

Benefits of Self Myofascial Release

  • corrects muscle imbalances
  • joint range of motion
  • relieves muscle soreness, joint stress
  • neuromuscular hypertonicity
  • extensibility of musculotendinous junction
  • neuromuscular efficiency
  • maintain normal functional muscle length

These are all big words. I’m sure some of you gave up with the first multi-syllabic term from a strained tongue. Basically, what this all means, is that you are giving yourself a massage and stretching out the muscles. You’re kneading out the knots that form in the muscle, which is like rolling out cookie dough. You want it nice and flat and smooth. There’s something else you must know, too. Those little knots and bundles let toxins build up inside them. For that reason, it’s very important to drink an extra amount of water to flush out your system.

The good news is, that those of you who secretly wish to run your trainer over with a bulldozer can now smile and know that these stretches are just as painful for us as it is for you! Sometimes it’s even worse!

Alright, alright, stop with the party favors and back to seriousness. As you can see, it is very important to implement these exercises into your daily regimen. You can find foam rollers on the web, easily. They are inexpensive and come in many sizes.

You can also use a tennis ball for those hard to reach spots or if you have mobility issues. I’ve included a link below so that you can see each exercise and how it’s performed but I would strongly suggest seeing a trainer (after getting Doctor approval, right!?) for a fitness/postural assessment. He/She can walk you through these and inform you of which ones are more beneficial to you. Happy Foam Rolling!

Self Myofascial Release Exercises



{August 1, 2008}   The Poor Man’s Gym

So you don’t have enough money to buy any home gym equipment. You don’t have enough money, or don’t want to spend money, on a gym membership. What do you do?

You make a homemade gym, of course!

In the spirit of denouncing excuses (I know you just love me for it) I have come up with the basic necessities for a “Poor Man’s Home Gym”. You will need the following items: Canned Food, small step stool or sturdy coffee table, couch or chair, small ball, broom handle. If you have small children, that’s a bonus.

Things you can do with this stuff? Unlimited. Canned foods are now your new dumbbells. Depending on the size of the can of soup, you can go up increments as needed! A small step stool and you can do jumps, step ups and even triceps! With the broom handle you can get a great core workout. And on the weekend, you can jack up that calorie burn by cleaning the house, the yard and washing your car. Never tell a mom of four that you have nothing to do, that’s rule number one.

Below are some pictures for the aforementioned exercises and a small routine I put together for the Home Gym Workout. Enjoy your weekend!

Tricep Dip:
Pull your stool next to the coffee table. If the stool and coffee table are not close in height, use a chair or couch so that your hips are aligned with your heels. For more of a challenge your hands can be a little lower than your heels. Keep your arms slightly further than shoulder width apart but as close as you can to your body. Lower yourself down, inhaling on the way, until your elbows are at a 90 degree angle. Pause and hold for 2 seconds, then exhale and push yourself back into starting position. Be careful not to full extend your arms or lock your elbows as this can cause damage to the joints.

Standing Torso Twists: Works the obliques. Standing with your feet about shoulder width apart, place a broomstick or light bar across the back of your shoulders, holding it in place with a wide grip. Keeping your legs straight, bend forward from the waist to about a 60-75 degree angle. Keeping your head and pelvis stationary, rotate your upper body in one direction as far as you can. Hold at the stopping position for a short time then begin to go the other direction, and do the same thing for the opposite side. Avoid swinging while doing this exercise.

If your broom handle is strong enough, you can also position two chairs side by side and set the broom stick across them, with arms wide, exhale as you pull yourself up, touching your chin to the broom handle and then lowering down again. This is an awesome back and arm workout.

To perform the Hover Step-up, stand sideways so that you’re facing the long dimension of the step or on top of a sturdy wide step or box r and dangle one leg off the side of the step. Bend your knee and slowly lower your body until the unweighted foot is just above the floor. Pause for a second before you push back up to a standing position. Make sure to leave your knees soft and do not lock them when you stand back up. Keep your weight over your heel, and if you feel any discomfort in the knee, lower the step height to make the movement smaller. Press your hips back behind you so the knee does not travel past the front toe of the forward foot.

Step up to Balance: This link will show you how to do a step up to balance exercise. Please make sure your chair is sturdy! This exercise will give you a great cardio workout as well as test/improve your balance.

This version of the crunch is sure to give even veterans a run for their money.

Start: Lie on your back, knees at a 90 degree angle. For beginners, you can put your heels against a flat surface. Hold the stick over your knees, draw in your core by pulling the navel against your spine. Take a deep breath and then push the stick toward your toes, keeping it just over your shins, breathing out on the exertion. Pause and hold for two seconds, then lower your body again without letting your shoulders touch the floor. Repeat!

Other exercises to include:

Bicep Curl
Tricep Extensions
Medicine Ball Push Up
Jump Rope
Plank

If all this isn’t enough, stay tuned. I’m sure I can make it harder.



et cetera