Dear Diary

Somebody sent me this email. Thought it was funny and wanted to share. Dear Diary,  For my birthday this year, my husband purchased for me a week of personal training at the local health club. Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try.  I called the club and made my reservations with a personal trainer named Christo, who identified himself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear.  Friends seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress.  ________________________________  MONDAY:  Started my day at 6:00 am. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Christo waiting for me. He is something of a Greek god - with blond hair, dancing eyes, and a dazzling white smile. Woo Hoo!!  Christo gave me a tour and showed me the machines. I enjoyed watching the skillful way in which he conducted his aerobics class after my workout today. Very inspiring!  Christo was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time he was around.This is going to be a FANTASTIC week!!  ________________________________  TUESDAY:  I drank a whole pot of coffee, but I finally made it out the door. Christo made me lie on my back and push a heavy iron bar into the air then he put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile.  His rewarding smile made it all worthwhile. I feel GREAT! It's a whole new life for me.  _______________________________  WEDNESDAY:  The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn't try to  steer or stop. I parked on top of a GEO in the club parking lot.  Christo was impatient with me, insisting that my screams bothered other club members. His voice is a little too perky for that early in the morning and when he scolds, he gets this nasally whine that is VERY  annoying.  My chest hurt when I got on the treadmill, so Christo put me on the stair monster. Why the hell would anyone invent a machine to simulate an activity rendered obsolete by elevators? Christo told me it would help me get in shape and enjoy life. He said some other sh*t  too..  _______________________________  THURSDAY:  A$$hole was waiting for me with his vampire-like teeth exposed as his thin, cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late - it took me that long to tie my shoes.  He took me to work out with dumbbells. When he was not looking, I ran and hid in the restroom. He sent some skinny b*tch to find me. Then, as punishment, he put me on the rowing machine - which I sank  _________________________________  FRIDAY:  I hate that b@stard Christo more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic, little aerobic instructor. If there was a part of my body I could move without unbearable pain, I would beat him with it.  Christo wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the darn barbells or anything that weighs more than a sandwich.  The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn't it have been someone softer, like the drama coach or the choir director?  ________________________________  SATURDAY:  Satan left a message on my answering machine in his grating, shrilly voice wondering why I did not show up today. Just hearing his voice made me want to smash the machine with my planner; however, I lacked  the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel.. ________________________________  SUNDAY:  I'm having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my husband will choose a gift for me that is fun - like a root canal or a hysterectomy. I still say if God had wanted me to bend over, he would have sprinkled the floor with diamonds!!!

"ME" Time in December

The excuses for not exercising in December are becoming plentiful. They range from the understandable like "I have to get my holidays cards sent" or "I am cooking for 15 tonight" or "I have to wrap presents".  Then there are the same old lazy ones "I'm to tired" and "I don't feel good". Of course your tired, you are  skipping workouts when you need it the most.

Many people, especially women, feel guilty for taking time for themselves during the holidays. We tend to DO for everyone else but ourselves. It's time to stop that and get moving. I went to the spa for the entire day yesterday and felt so good this morning. We know ME time is good for us, but we rarely do that in December, when we need to the most.

Exercise and ME time should be at the top of your Holiday list! and here is why.

1. You will feel JOLLIER - Seriously, exercise will make you happier.  It's a scientific fact.  The more stressed you are the more exercise you need. Grab a friend and find an exercise class!

2. You will save MONEY - Exercise makes you healthier. You do not want to get sick over the holidays and wrack up the medical bills. Take time for yourself and exercise guilt free.

3. Keep off the holiday POUNDS - 30 minutes of jogging a day can burn 300 calories...enough to let you have a holiday treat without worrying about your midsection.

If someone told you there was a gift that would make you happier, self confident, and more energetic, wouldn't you want it NOW? Merry Christmas from me... Attached is your coupon to do just that.

2 Holiday Cookies A day, Keeps the Skinny Jeans Away

All it takes is an extra 500 calories a day to gain 5 pounds over the holidays. That's only 2 cookies a day- not a ton of food by any means. This is exactly the reason I don't bake anymore. If I can bake all day and only eat two cookies, in my mind I have done well. But like I said, eat and extra 500 calories a day and gain 5 pounds this month. With all the food being brought into the offices, gifts of food, and holiday parties this is easy to do.

People are not motivated by what they don't know. If we grab a muffin at the local gas station, or eat just two cookies, we can convince ourselves it's not that bad. If I look at the muffin label and see it has 250 calories per 2.5 servings, I'm well over the extra 500 calories, I am not motivated to eat it anymore. I know it will take me over an hour of hard core exercise to burn off the crappy store bought muffin, or the two cookies. If you don't know how something can hurt you, there is little motivation to avoid it.

Don't run form the truth, gravitate to it. Yes, it will sometimes make you mad, but maybe it's time to get mad. Seek the truth because not knowing the truth can hurt you even more.

KNOW WHAT YOU EAT, EAT WHAT YOU KNOW.

Why I am not a Size 4. From a size 12 Personal Trainer!

I just got done training a client at my home, after my own work out this morning. As I am doing squats and lunges with her, it crosses my mind that I have 5 more clients tonight, so I will probably get in some more squats and lunges in the very near future. Don't get me wrong I love to exercise (something is wrong with me, I know) but when you do it all day, it stands to reason I should be a size 4 not a 12. Sounds logical, doesn't it?

Sitting down reading my emails after my morning sessions,  and I receive a fitness newsletter from some spam thing I have signed up for at one time or another. I usually don't read these but this one happened to catch my attention. I wanted to share some of the tips they offered. I know most of this stuff but refreshing our memories is a good thing.

1. 80% of your weight loss results are derived from diet, and the remaining 20% from exercise,  it's very important to stick to a healthy eating plan. I guess that explains the size 12 reasoning!
2. Do not drink regular or diet soda's. On one hand you are drinking corn syrup, on the other you are drinking chemicals that cause you to crave sweets. I'm working on this, but occasionally I have a diet coke..once a month.
3. Stay away from sweet cocktail - sugar plus alcohol equals loads of unneeded calories. I really am hating the person who invented margaritas right now. I will be the first to tell you I can not resist these on the weekend, UGH!
4. Doesn't matter if it comes with red sauce or white sauce, meat or veggies, If you are trying to lose weight, you should never have a plate of pasta as the main course. I think I have this one under control.
5. Pizza has way more carbs than you need. Put the pizza toppings on a salad instead. HMM...This one is not under control, come Friday night I want to sit down with a pizza. I try to keep it at 3 pieces, instead of the 7 that I really want.
6. Fried Foods are a favorite, but will do damage that even the most intense work out won't undo. I am proud to say I don't do any fried foods. Once you quit eating these the thought of them sound gross. Wish I felt this way about margaritas and Pizza.

So I will try to keep moving forward with my own struggles. If you would like to work with me and tackle these issues together, Please contact me.

http://www.fitforcefitness.com/

Burn Calories the Merry Way

Play this game with the girls in the office or your family.
For every holiday card you open, you will do the following:

 - If the card has a snowman, 20 lunges
 - If the card has santa, 10 push ups
 - If the card has a reindeer, 20 crunches
 - If the card has a Christmas tree, 20 tricep dips

The more cards you get the more calories you will burn. Now go out and get your mail!!!

Weight Gain Season is Here!

Whether we are ready or not, it's here. The Holiday Season. The next two months will bring ample opportunity to expand our waistline. Of course, the choice is yours. Now is the time time to plan for the weeks ahead. Once all the hustle and bustle starts you are going to be to busy to put a plan into action.

This is the calm before the storm. Exercise is one of the first things people cut when they get busy. November and December are the slowest months for personal trainers and health clubs. And probably the most important time of the year to exercise. My suggestions to make sure you keep on track this season, would be to sign up with a personal trainer. This will make sure you stay consistent. Join a class for accountability. Get your heart rate up and make sure your class has strength training involved.  Find a serious exercise buddy. Someone that will help not pull you down.

As far as diet goes. I'm not saying you shouldn't indulge in seasonal treats but use moderation. Do not gift fattening treats, you may end up eating more than you share. Beware of Holiday drinks loaded with calories from coffee shops and cocktail parties.

If you go into the holidays with the mindset that you deserve to indulge and skip exercise, then you will enter 2012, a few pounds heavier and a little less healthy.

I want you to enter 2012 in better shape than you are today! I will be glad to help.

Visit my web site

A Personal Trainers Pet Peeves!!!!

I can't tell you how many times I hear from my female clients, "I want to lose fat so I will just do cardio, or I don't want to bulk up so I will just do cardio". If there is anyone out there that this has worked for, please let me know. I myself do not know a single person that this has worked for. So, I am not sure why it is so difficult to convince women to start strength training!

While cardio burns more calories than strength training during the work out, lifting weights torches more fat overall. You will burn more calories after your workout than those who skip the strength training. The more muscle you own, the more fat burned.

Lifting weights will not make you bulky. I've heard clients say that after they started lifting they grew and their jeans felt tighter. Well...that may be true but I assure you it was not because of weight lifting. Muscle squeezes the same amount of weight into less space.

Stretching before a work out. I am sure there are trainers who believe in this. I am not one of them. The best way to prepare for a work out is to warm up. A brisk walk or even jumping jacks for a few minutes will do the trick.

Protein Diets. It is true that protein aids in muscle growth, but this also requires a combination of carbs and fats. Without carbs and fat, your body will use protein for energy. You want to save the proteins for your muscles to use after strength training.

Lunges will burn fat from my hips and butt. Yep, Once I've convinced my female clients to lift weights, the above statement is the next thing I hear. You can do a thousand lunges a day and NEVER lose fat from your hips and glutes. Your body doesn't work that way. Although, I wish it did! Fat is burned from all parts of your body, you can't fool your body into using fat from one specific area.



http://www.fitforcefitness.com/

What Fitness Trends have you Tried?

When you have a fitness goal it is easy to be suckered into the latest trend you see in a magazine or on an infomercial. I love (well not really) the titles that get your attention such as “Get Ripped in 6 weeks”, “Drop a pant size this month” or even “Walk off your belly fat in 3 days”. Wouldn’t we all be thin and in shape if these headlines were true?

When you actually look into these titles it’s more like 4-6 weeks of a long exercise plan and healthy eating. Each month a new fitness routine comes along and we want to be the first to try it. What happens to the old fitness routine? We stop doing it before we see results. Then we get frustrated and stop doing anything.

As a trainer, I feel like I am talking until I am blue in the face...But consistency is the key. The program you chose is really less important than the dedication you put toward it. If you sign up to train with me 2 days a week and only show up once a week then it will take twice as long to see results. If you eat 2 burgers and 2 fries a week while following your exercise routine...again it will take longer to see results.

If you would like to DEDICATE yourself to healthy routine, let me know and I will help you get started. What do you have to lose?

What's Your Excuse?

In my short two years as a certified personal trainer, I have seen a common trend among those who fail at changing there lifestyle. That trend being excuse making! We all have excuses and we all know that they hinder our efforts towards our goals. When excuses are used enough they become a reality, even if they are not true. You can use this way of thinking in a positive way, or a negative way. I like to think of myself as STRONG and even a RUNNER. Not everyone will think of me like this but as long as I do my actions follow through on a daily basis. On the other hand, if you think of your lifestyle in an unhealthy way you will also follow through with them on a daily basis. Such excuses like the below will become a reality:

- I don't have time to work out
- I am to busy to run today
- I am to stressed to eat right now
- Eating healthy is expensive
- I have no self control

I have heard all of these excuses and at least 4 pages more of them. Now sometimes these excuses are true. I will buy into your excuses...maybe once a month, but not every week. It really boils down to what our priorities are and what we need to do to change them. I would like you to Recognize that your excuses are just that, and they are obstacles to changing your lifestyle.

Video Testimonial

One of my clients talking about his work outs with me at Slim and Fit. Call me to get started with your work out program. I offer training at Slim & Fit in Mayfield 440/442-3348 or my home at 440/357-8408.

October News Letter

Check out my October News Letter! Email me at charsin@roadrunner.com to receive these to your own inbox!     http://createsend.com/t/y-D758BF9CF4ED8AB1

What Would You Pay to be Slim and Healthy?

I posted this blog about this time last year but thought it was worth repeating!


I asked this question to an overweight 30-something a few months ago, and here's what happened. She thought of it from lots of different angles -- from a selfish perspective, she said feeling better about the way she looks is worth $1,000; being able to play frisbee with her kids, $500; being a good example to her daughter, another $2,000; saving on future medical bills associated with the loads of weight-related health problems, potentially tens of thousands of $; reduced future earnings due to weight (unfortunately), again, potentially tens of thousands of $. That adds up to, well, a lot. Do you know what she did when she saw the hard numbers? Economy be damned, she got a personal trainer twice a week and is paying more for good quality food. And she's lost 25 pounds so far. The avocados are NOT too expensive and the super-size chips are NOT such a good deal. Money spent of yourself for fresh produce and regular exercise classes is NOT too much of a luxury. Do you find finances stand in the way of you and better health? What do you not spend money on, that you think you maybe should spend money on?

Slender with a Blender

A blender is a tool that is highly essential when following a specific weight-loss plan. They can be used to make low-calorie protein shakes, fruit smoothies, and other assorted soups. A blender not only keeps the amount of fats consumed in check, but also lowers the intake of processed food by helping you make fresh, instant foods. This, in turn, reduces the intake of sodium, sugar, trans fats, and saturated fats. I like the Oster personal blender. 


You can experiment with your own ingredients. Whatever fruits and vegetables you like can be combined for a tailor made snack. I like to use frozen fruits in my protein shakes. If you have one of these sitting on your counter you are more likely to use it. If you have to pull out a large blender form under the counter, chances are, you won't. Get one of these and sit it on you counter!


Here is a great recipe. Again, I use frozen fruits and sometimes add greek yogurt. ENJOY!

Wild Berry Boost
Ingredients:
2 scoops Vanilla Whey Powder
8 raspberries
4 strawberries
15 blueberries
16 ounces nonfat milk1/2 cup ice cubes

Try Something New, your Body and (mind) will Thank-You

Strength training class for women. Tuesday's and Thursday's, 6:00PM at Hope Ridge Church 9870 Johnnycake Ridge Rd. Mentor, Ohio 44060. New session will start on Tuesday 09/27/11 - 10/20/11. If you are a woman over 40 you NEED to be here. Follow this link for all the benefits you will reap from adding strength training into you life.

http://fabulously40.com/article/id/strength-training-benefits-women-over-40-2699

Email me at charsin@roadrunner.com with any questions or to sign up for class!

Are Modern Day Conveniences Making us Fat?

Don’t get me wrong theses modern day conveniences are great for saving time. But, could they be contributing to our laziness and the obesity rate? Hmmm...I’m willing to bet we move a lot less than our grandparents did because of all the gadgets we have. 

How about the remote control for the TV, we never leave our seat to change the channel. I remember when I was a kid and my Dad would say “get up and change the channel”. I’m not even sure my current TV can be turned on without a remote. What a panic my house gets into when we can’t find the remote. Is there anyone out there that still gets up off there butt to change a channel? I’m just curious.

How about elevators? I am guilty of the remote control thing but you will never see me taking the elevator if there are stairs available. Unless you have a baby stroller, you should be taking the stairs. You may get winded and have to stop to catch your breath but you have burned more calories than the person in the elevator.

I came across this the other day. EXPECTANT MOTHER PARKING, not kidding, its right next to the handicap parking.  I was expecting twice in my life and never used these. Ok, in all honesty, they did not have them then. At first thought this sounds pretty good. On second thought unless you are bed ridden (in that case you shouldn’t be shopping anyway) moving around is good for you. My doctor never told me not to walk. Was it harder for me at 8 and 9 months to walk? Sure it was, but moving is still good for you.

Do you have caller id that show up on your TV screen, so you don’t have to get out of your chair and see who is calling. OK, I’m guilty of this one too. Doesn’t this just seem insane? These modern day conveniences are saving us time, but saving our fat is not a good thing.

And then there are the drive through windows everywhere? I don’t really eat to much fast food but if for some reason I do, I’m going to try and get out of my car, WALK in, and WALK back out. After all that little bit of walking won’t burn an 1/8 of the calories I will buy in there. Sure the drive through will save time and since we are always in a rush these windows are huge in America, and also making us huge.
This is a picture I took on my last shopping trip. Do you mean to tell me this person is healthy enough to drive to the store, walk into the store, shop, walk back out of the store, load their car with purchased items, but can’t take another 5 steps to return the cart to its proper place? Sure they may be tired, it may be raining or cold but this is just lazy. Would 5 more steps really kill you?

I could go on and on about these modern day conveniences, but I think you get the idea. Do you have any modern day conveniences you are guilty of, or any that really annoy you?


"No matter how slow you are, you are still lapping the people sitting on the couch"

Are you DISCOMBOBULATED yet?

I actually looked this word up, and its meaning is, confused and upset. I was looking for a word to describe how I felt in my “before” picture. Yep, this pretty much sums it up. Look into the eyes of any person in their “before” picture and you will see that they are discombobulated. They are not able or willing to accept the body that they have. You are in your current shape, because you have been ok with it. I know you are not excited about it, and have talked about losing weight – but you have not changed what you will accept. We all have excuses, jobs, weather, no time, kids, but ultimately you have excepted your body the way it is.

You have the body right now that you are willing to accept.

Look into the eyes of any “after” picture. You will see satisfaction. They are living in the body that they are willing to accept. They have decided they couldn’t live in this “before” body another day, they were discombobulated.

Why are you still living in your “BEFORE” body?

Take action by contacting me for a fitness consultation.

I can help take you from your “Before” picture to your “After” picture.


Look into the eyes of these before and after pictures. I want to post your pictures too! Once you have reached the discombobulated state of mind, call me.

        

WHAT'S IN YOUR GYM BAG?

I feel like my car is a traveling gym bag. I have two gym bags in there, 3 yoga balls (good thing I drive an expedition) hand weights and stretch bands...you name it, its in there! Have you ever taken a look at the items in a friends gym bag? What do you think you will find. There is one item that you will find in every fitness professional, bodybuilder or athletes bag. Can you guess what it is?

The answer will surprise you. “TO GO” plastic containers. I’m not kidding. You will find containers filled with with half eaten and fully eaten pre-measured meals for the day. It’s our secret...well it is not really a secret. Studies have shown for years that the secret to losing weight is to eat frequent meals, at least every 4 hours. The best way you can control what is going into your body is measure it out for yourself, and you get to control the ingredients that are in your food.

Help yourself be successful at losing weight. Invest in some containers and start using them now.

Empty Nest – Good for my diet?

As of this month I am officially an “Empty Nester”. I have son in his third year of college. My youngest son is only a senior but decided to move to another city to play hockey. So the empty nest status came a year earlier than I expected. I have been reading many articles on empty nesters. “They say”... this syndrome usually effects women more than men. Claiming we don’t know how to fill the time and void in our lives and we turn to food. You lose touch with your regular schedule, your social group may change, and you can feel isolated. Our metabolisms slow down, hormones are changing, and we are losing muscle mass. WOW, I’m getting depressed just reading all these facts.
Now I know its only been a week since the boys have left the house, but I am not feeling these side effects at all. Don’t tell my boys but I’m kind of enjoying myself. I miss them dearly, but there are some positives. For instance, I do not have to have chips, sugary cereals or ice cream in the house anymore. There isn’t anybody asking me to make them pancakes at 1:00PM, as they get out of bed, or a toasted cheese sandwich in the middle of the day. I can exercise anytime of the day, and not feel guilty about not being home with them. I Love The Biggest Loser cookbooks, so I have been trying new healthy recipes without having to cook seperately for them. Usually when I try a new healthy recipe, I will cook them a frozen pizza just in case they wont eat it. This is the latest dinner recipe I made. I thought it was a little dry, but good and filling.


 
BENCH PRESS BELL PEPPERS
2 large green bell peppers
1 lb of extra lean ground turkey breast
3 tablespoons of fresh minced garlic
2 cups cooked brown rice
2 large egg whites, slightly beaten
1/4 cup chopped mint (I didn’t use this because I didn’t have it)
3 ounces reduced fat feta cheese crumbles


Pinch of salt


preheat over to 375. Cut tops off of peppers and boil for 5 minutes. Cook turkey and garlic in a pan, chopping turkey to bite size pieces. When dine transfer to a bowl and add the rice, egg whites, mint, feta and salt. Mix well and spoon not the bell peppers. Put peppers in a ceramic baking dish and add a little water. Bake for about 20 minutes.  

            


311 calories, 38 grams protein, 30 grams carbohydrate, 5 grams fat, (Not bad for a meal)




Thank goodness for facebook. It keeps me in touch with my boys. Below are pictures I found of them on their pages. I guess if you are this active you can have ice cream once in awhile. Since I don’t think I will be doing any of these things in the near future I will stick with my healthy eating habits!

Pay It Forward

Have you ever done a "Pay it Forward" good deed? Just recently I felt the need to do this for a person I have only met once. You may know her, Karin was a competitor in the 2011 News Herald Lighten Up Contest. I follow her blog. You should check it out. It is very inspirational. http://lightenupwithkarin.blogspot.com/

I was reading her blog and she closed it by saying "I need Help". I felt like she was talking to me, saying..."Charlene I need help". So first thing I did was talk to the doctors and owners of Slim&Fit in Mayfield about Karin. I told them I wanted to offer her free training and nutritional help. You see, I was a contestant in the 2010 lighten up contest. After losing 35 pounds in the contest my entire career changed. I am now a certified Personal Trainer and am studying to get certified in Sports nutrition. The contest put me in the public eye and my new career sky rocketed.

Well, the owners gave me permission to help Karin with her training and nutrition! I can not do this for her. After all, I will be with her two or three hours a week. This leaves her 165 hours in a week when she has to make the right choices without me. We started last week and the first thing I gave her was a journal. I told her to write EVERYTHING down...what she eats, exercises and weekly goals. I want to see what choices she makes during those 165 hours.

I have complete faith in her. She is determined. I can't wait to post before and after pictures of her on my blog. Give us about 6 months to work hard and then look for the pictures. We (Karin) can do this!

Changing My Drivers License Weight

Today I got to do something I have never done before in my life...lower my drivers license weight! This morning I trained a few clients then I headed to the school to vote. When I showed them my drivers license they informed me that it had expired on my birthday on July 10th. I had about 25 credit cards with me and even a pay check from Slim & Fit but that wasn’t good enough to prove that I was Charlene. I was very aggravated. After much complaining one of the workers made a phone call and I was able to do a paper ballot.

Now an unplanned trip to the BMV. I went through the normal paper work and eye test to renew the drivers license. When she asked me my weight, I was so tickled to tell her. It was 30 pounds lighter than my old drivers license! This day is getting better by the minute. I hope the next time I renew my license it will be another 20 pounds lighter. Now I have a great goal. I sure hope it doesn’t take that long.

On my way back from the BMV, I decided to stop at this new smoothie shop called Pulp. Have you been here yet? One of my clients told me about this place and asked me if it was good for her. So, I decided to stop and check it out for her. Looking at their menu and flyers I could not find any nutrient labels anywhere. When stores do not offer this information up front, I become leery of them right off the bat. I asked the gentlemen behind the counter if this information was available and he pulled out a laminated info sheet for me to see. The lowest calorie drink on the menu that I saw was 360 calories, YIKES. As someone who can only have 1200 – 1500 this seems high. The store clerk told me I should not worry about calories but more about the fat content. Now the fat content was low, but I know that calories in VS. calories out is how you lose and maintain your weight. I believe you can have anything you want in moderation. So is this something you should have everyday after a work out? Absolutely not. Would it be a better choice than heading to the ice cream shop on a Saturday afternoon. Absolutely, it would be. For the record...IT TASTED SO GOOD. I love the quote “If it taste GOOD spit it out, it can’t be GOOD for you”

My LOVE & HATE Relationship with RUNNING

As a kid I couldn’t even run 1 mile. I was relatively athletic, playing backyard baseball with the neighborhood kids, and volleyball in my high school days, and competitive bodybuilding in my early twenties. During any of this time, never could I run. I did every kind of aerobics class there was, step, spin, jazzercise, and boot camps. But running? No Thanks

At age 47 after being selected as a 2010 News Herald Lighten up contestant, I decided to try it. I’m not sure what came over me to make me want to try it. Maybe I just needed something new. I told my husband I wanted to run and he supported me. He actually bought me a timer and started running with me. I set the timer to ring every minute and every two minutes. I would run for one minute and then walk for two. This is how I started! I could barely run for one minute. It was so hard. My lungs just would not cooperate. How can I do an hour of aerobics and not be able to run for one minute? I hate when I can’t do something. It drives me even more. So I pushed through all the pain, and somehow I caught the running bug.

Some things I learned along the way. Most days I still find it miserable. You get sweaty, your legs burn and your heart races. Then when you finish...totally worth it! My husband kept telling me its all mental. This really pissed me off when he would say this. Because it hurts and still does. But once I made that mental switch, I was able to do it. “The mind will always give up before the body”. Don’t let your state of mind hold you back.

I wish I was sitting here telling you that I am running marathons. For a girl that started running at age 47 I am happy with my 5k races. You know the saying “never say never”? I’m not going to say I will never run a marathon but I don’t see it happening anytime soon. I am very proud that I can run three or even five miles without stopping.

Sometimes I have to trick my self. “Oh, I’m just going to run one mile today...no biggie”. Then I start feeling good and decide, hey I can do another mile, what the heck. If I head to the gym (I’m mostly a treadmill runner) thinking I have to run 3 miles, I may not show up to the gym at all. So I have to play mind games with myself.

I love when my 17 year old son asks me to go to the bike trail and run with him. He runs to trains for hockey and keep his stamina up, and I run to keep my weight under control. I love that it is something we can do together. Most 17 year olds do not want to do anything with their mother. Now, he has to run at my pace but it’s still a work out. He sprints at the end of our run. I try to keep up with him but its impossible. Gives me a great goal though.

Do you LOVE or HATE running?

FITNESS JOURNAL

Have you started writing a fitness journal yet? Each week my clients come in and I ask to see their journal. I have seen them in various ways...on cell phones, on the web site “lose it”, emails and on paper. I don’t care how you record it but get it down on paper. Most weight loss facilities require this and I am no different. I have heard every excuse as to why they don’t have them. If you want to lose weight this week, write it down! It’s that simple.

In your your journal you should have these things:

1. Your measurements and weight, goals and plans
2. Everything you eat and drink (even if it’s bad) and make sure there are 8 glasses of water
3. Daily exercise

At the end of the day read over your entry, this will help motivate you for tomorrow. Hard work is easier when there is a plan to follow. By writing it down and and reading it, you set your mind in gear for success.

Beginners will find it rewarding to record their progress, as they usually see improvements in a short period of time. Women who are part way to their goal can look over their progress anytime they need some motivation. It has been proven that people who keep a daily journal with their food intake and exercise have a greater chance of losing weight that those who do not.

Do You Exercise on Vacation?

So what is going to be my game plan when going on a cruise? At first I was thinking, I have worked hard for 2 years at losing weight and keeping it off, I just want to go on vacation and not think about diet or exercise! I plan on eating whatever I want...after all this is a cruise with lots of food and drink everywhere you look. I don't plan on getting a stomachache from eating to much food...but if it happens once or twice it won't ruin my vacation :) So now that it has been decided I will eat what I want, the next decision is about exercise. Should I or shouldn't I fit in some exercise while cruising? I'm not talking about snorkeling and swimming, I know that does burn calories but I am talking about lifting weights and running. I did some research about the ship, Oasis of the Seas, that we are going to be on. They have a state of the art fitness facility and a running track. HMMM? I just can't decide, so I posted the question on my Facebook page.

Trying to figure out what to pack for vacation. Should I take work out clothes or not?

Each time I prepare for vacation I take work out clothes and some resistance bands. Each time I vacation I never use them. Isn't this what vacation is about, to escape from EVERYTHING? Now that the airlines charge you for each bag, and they can't weigh over 50 pounds, I don't want to take something I wont use. Here are the comments that I received on my Facebook page.

-Absolutely you should. You may have to modify what you do but you don't want a vacation from the great feeling you get from being active and healthy.
-Pack them! You'll be happy you did. Running on an outdoor track while the boat is at sea sounds fantastic.
-Yes! Even if you only get 2 or 3 workouts in, you won't feel like such a slug when you get back. Plus, it boosts your mood your mood and energy and it's always fun to workout in a new setting.
- What would you tell your clients?
-Pack your workout clothes char...I always love running the track in the morning while the boats is at sea...so relaxing...you will be glad you did...
-No, but you will because you worked out on hockey tourney weekends

Even personal Trainers need a little boost now and then. I guess these responses have guilted me into packing the workout clothes. The key now is to actually take the workout clothes out of the suitcase and use them. I did receive a few No responses on my page like these:

-Nope. What else is vacation for but to relax.
- Work-Out clothes and vacation do not go together...we don't like putting the words "work" and "vacation" together!

I think the pro's to working out, out weighed the cons. I am happy to say I packed the workout clothes and I used them. Only three times but at least they got used this time. I ate and drank whatever I wanted so I felt a little less guilty about that.

I have not weighed myself yet and I have been home for 3 days. I plan on doing that after having a week of eating right and exercising. I know if I weigh myself now, I will become depressed and it will ruin my week.

In the 3 days that I have been home, I have taught 4 bootcamps, trained legs, shoulders, back and biceps, and ran 2 miles. I have also ate healthy...I am feeling much better about stepping on the scale on Friday.

I had to take some pictures for proof that I worked out, just in case you didn't believe me.

Check out all the elliptical machines!

The Running track was awesome. Some of it indoors and some of it outdoors.

Some motivational signs along the running track.

Its a SMALL dessert! It can't have that many calories..can it?

Drink of the day! I'm guessing about 800 calories, YIKES.

I LOVE this ship! It was worth all the exercise I have to put in this week.

Letter to my Clients...Don't give up!

Dear Clients,

I hope that one day you can see what I see in you. Understand that you can change your reality.  We always talk about the things you know you are doing wrong and how you want to change them… but you don’t. Sometimes, instead of moving forward you backpeddle and fall short of your goals, and feel worse.

Most of you ask me how many times I fell off track and had to start over again. The truth is, I am human and I fell of the track too.  I sympathize with all of you on this road because it is a daily struggle with food and exercise.

When I watch you not taking care of yourself, it’s like rewinding my life again on a daily basis. We both know inside exactly what we need to do, to get it done. I hear you say “I’m not sure why I stopped because I was doing so well”. We know what will make us feel better, and we can only help ourselves.

Eventually I hope the light bulb turns on for you, and you realize you are ready to do what is right for yourself, no matter how long it takes.  Even when you take that plunge it will not be perfect. Restarting a healthy routine is not a game.

I know first hand that I can’t motivate someone who is not ready for it. All of you start out strong and ready to take on the world. Your more than busy schedules kick in and I watch you slip away. 

As unpleasant as it may sound, it’s the control of your life that you must regain to overcome these moments of weakness. When we take care of our mind and body with proper diet and nutrition we limit the crap that eats us from the inside out.  Anything worth having is worth busting your butt for.

Sacrifice or regret…you decide.

Charlene

NFPT Certified Personal Trainer

http://www.fitforcefitness.com/Index.html

News Letter

Attached is a link to my News Letter. Check it out and sign up to receive these to your inbox!

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Early Morning Boot Camp!

Want to jump start your fitness routine, update a boring fitness class, or just try something different? Try my BOOT CAMP CLASS at Slim and Fit in Concord, Ohio. Classes consist of strength Training and cardio. Your work out intensity can match your fitness level. It's a positive environment that can help you succeed with your fitness goals.

Currently I have BOOT CAMP CLASSES Monday and Friday mornings at 6:00 and 7:10AM and Wednesday mornings at 7:10AM. Its a great way to start your morning, get your metabolism moving early, and get your exercise done for the day. After a long hard day at work, you may be to tired to exercise. So join an early morning class today!

To improve your performance drink some water before class and bring a water bottle with you. Try to eat a light breakfast 30-45 minutes before class starts.

Bring a friend and enjoy a class! Sign up by calling 352-4300.

Helping other Women Lose Weight

I used to lack confidence and I was not happy with my body. I needed a change in my life, and I knew I needed to take control. I knew the secret to becoming fit was my eating habits and physical activity. I began spending 60 minutes or so engaged in physical activity, and I did this 6 days a week. I transformed my body and restored my spirit. The News Herald Lighten up contest gave me the drive I needed to get my weight under control again. With my new passion for fitness, I studied and received my certification as a personal trainer so that I could begin training other women and help them reach their fitness goals. Although I am here to help them, their courage became my inspiration as they fought hard to lose weight and get in shape. I noticed when their fitness levels improved their confidence soared. Not all women progress at the same pace. Sadly, those women who didn’t lose weight as quickly had more of a tendency to give up and quit.

Attached are some before and after pictures of one of my current clients at Slim & Fit, that did not give up. I am so proud of the transformation in her. I can’t take all the credit, she did a lot of hard work. She never missed a work out and followed the Slim & Fit nutrition plan to get where she is today. She has become my master piece and I wanted to show off our hard work! She is now a great friend and continues to train with me twice a week. I have no doubt that she will continue to eat healthy and exercise.

Let me help you with your weight loss goals!
http://www.slimandfitmayfieldheights.com/




Doesn't she look great?





Before:

After:

Lose Weight and keep it off - This really works

Have you been looking for a way to lose weight and keep it off for good? Are you willing to do a little work in order to drop some pounds? Then you are reading the right blog! I am going to tell you the secret to losing weight and keeping it off.

The obvious formula is to reduce the amount of food you eat and exercise. However following that formula may not give you the results you are looking for. This works for a short time but then you begin to plateau. Even increasing your aerobic activity has little effect. But we can change that.

You can see eye opening results, if you simply add resistance training to your fitness program. You will notice a change in your weight and size. Even before the scale reveals it, you will see it in the mirror. If you don't have a full length mirror, it's time to get one. Not only will you see a change in the way you look, these exercises are important to build strength and flexibility. All you need is thirty minutes a day, but if you have longer than that then go for it.

Of, course what you eat will determine how much weight you lose. You want to cut back on fat, sugar and salt. Don't expect exercise alone to take care of your weight loss goals. You have to eat less and burn more calories to actually lose weight. I like to use the LOSE IT App. It is free for iphones and ipads you can also go to loseit.com.  Give it a try.

I teach some strength training classes that can help you get started. Monday, Wednesday and Friday mornings at Slim and Fit in Concord. Tuesday and Thursday evenings at Hope Ridge Church in Concord. If you would like to join us please send me an email at charsin@roadrunner.com

http://fitforcefitness.com/FF%20012_Email%20Campaign%20Template/

Fit After Forty

Ladies, Dont' settle for the myth about not being able to keep up with a changing body. Years ago, as women aged they gave up on physical fitness, sports competitions or losing weight. I don't ever remember my mother exercising when I was growing up. We now know that as we age, it is even more important to stay fit. At twenty years old it was fairly easy to keep a girlish figure, but after 2 kids and over forty years old, it is something I can't ignore. I have to work at it everyday! Us forty something year olds, need to have at least thirty minutes of exercise each day just to maintain our weight. If you do not change your diet as you age you will gain weight.

Exercise is important for our bodies at any age, but even more so as we get older. As we age our joints get stiffer, muscles are not as flexible and our balance decreases. Exercise can help with all these aging signs! It doesn't matter if you are 17 or 77 exercise can improve the way you feel and look.

There is no reason to throw in a towel just because you are over 40. Being physically fit and living a healthy lifestyle can make life so much easier. You will feel healthier, have better movement, and love the way you look.

Turning 40  is a reason to celebrate, so make sure you do something special for yourself that will ensure you have many more birthdays parties to attend in the future. Begin an exercise program today!!!

Fat Clothes

I have about 20 more pounds to lose, and these last 20 are harder than the 35 pounds that I already lost. I am struggling with giving away all the clothes that don’t fit me anymore. I have been stuffing these clothes into garbage bags as I grow out of them, and putting them into the attic. They are labeled “FAT CLOTHES, JUST IN CASE”. I’ve read many times that keeping your FAT clothes is an incentive to put the weight back on again. I have size 18 to size 12 stuffed up there.

My neighborhood is having a garage sale May 19-21. I have pulled these clothes out and have started pricing them. I am living a healthier now. Working out 5 days a week and eating healthier. This can never change. Especially if I am selling all my clothes. If you are in need of clothes sizes 12-18 please stop by May 19 – 21.

Because I am NOT going to allow myself to ever need them again in my entire life!!!!!!!!!!!!!

Spring Training Anyone?

Make a change today, like this client is!

I have been overweight for many years although my stamina stayed strong,

that is up until a few years ago.  My life and specifically my weight was

out of control.

As I wallowed in misery I happened to notice a Lighten Up program in the

News Herald.  At first, I thought all those people were nuts putting their

body specifications out for everyone to see, but I was hooked and followed

everyone's progress.  By the end of the program I was determined to sign up

for the 2011 competition.  The one person I continually watched was

Charlene Sintic.  I don't know why, I did not even know Charlene.  Between

last years competition and this years start, I kept thinking about what I

would do to compete and what would make a difference in my life.

I have never liked to exercise and the thought of getting into the contest

was frightening, but this year also brought a challenge to me that

increased my need and want to take the plunge.  Last year, one of my

grandson's was born with only a half of a heart.  He fought a great battle

and had many people praying for him, but he only lived for 102 days.  In

his memory my family decided that each May we will walk or run for the

Heart Association.  So now I really know I need some help.  I could

probably walk a mile but 3 or 6 that was out of the question.  What was I

going to do????

I still kept thinking  about that Lighten Up contest, but this new

motivation took president.  I want to walk with my family in my grandson's

memory.  As the Lighten Up was being advertised for 2011, I saw that

Charlene became a trainer for Slim and Fit.  Was this a sign for me to go

there - I wanted to meet her and I needed help.

Well, here I am, NOT part of the 2011 Lighten Up competition, but I am

working out.  Yep, I have met Charlene and she is my trainer.  I am doing

something I have never done in my life.  I can't take all the credit for my

motivation, it is Charlene that helps make the difference.

If I were working out on my own I would be quitting every 5 or 10 minutes.

I get tired fast and always feel weak.  The thing is Charlene encourages me

every step of the way.  She has shared stories of times when she found

working out difficult and makes me really believe in myself.  Charlene is

always telling me how strong I am.  I don't think of myself that way, but I

am loosing weight and inches.  I have only been working out for 6 weeks and

I have to say I am starting to look forward to my workout dates.  I am

being pushed and I certainly feel it while I am lifting those weights, but

once I leave I feel great.

As I said, this is my first experience in working with a trainer and it is

awesome.  Charlene makes things interesting, she rotates the routines and

is always changing something.  I think I can actually become addicted to

this type of workout.  I don't know if I ever want to exercise alone,

especially if Charlene is the trainer.

If we were voting on trainers, Charlene would certainly get my vote.

Why didn’t I think of that?

I recently purchased an air rope. Your asking what is an air rope, aren’t you? It is the coolest piece of exercise equipment, and I am just mad I didn’t think of it. You use it like a jump rope...here is the best part. You can never miss, so you can jump as long as you want without stopping. If you can do it for 10 minutes you are a pro! After 2 minutes, you are going to be wishing for a standard jump rope so you can miss and catch a breather!

Jumping rope burns more calories per minute than most forms of exercise. 10 minutes of jumping rope is the same as 30 minutes of jogging. You can do this exercise anywhere. It is fun and entertaining. No matter what your fitness level, you can do this at your own pace and in the comfort of your own home. 


This is a picture of me with the air rope.

GET JUMPING!

Kids love it to! Here is a video of my son using the rope.