April Homework

Here is some homework for April. Print and put on your refrigerator. Put an X through each day that you follow the rules. Good luck...

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Yearly Physical

Yesterday I had my yearly physical, always fun right? I was recently reading an article about how doctors tell you to lose weight but do not offer advice on how to do this. The article stated that two/thirds of doctors will not even discuss losing weight with you. I have to wonder if they don't have the time or if they do not know enough about weight loss to touch on the subject. How can they not be prepared for this when they deal with stuff like hemorrhoids, and toe fungus, EWE! My doctor is not one of these. She hounded me for years to lose weight and exercise. Today she gave me the, and I quote here "Everything looks perfect". I can't remember the last time someone told me I was perfect. Although I do not feel perfect yet...It certainly made my day.

Wouldn't it be great if doctors had personal trainers on their staff? (I think it would be awesome) All of the patients that need to start an exercise program could be sent to the trainer. It would be even more great if the insurance companies paid for this! It would be much cheaper for insurance companies to pay for exercise, than to pay for the side effects of obesity such as cancer, diabetes, high blood pressure, stroke...the list can go on and on.

Again my physical went really well. I discussed the aches and pains I have in my knees and feet and asked if it could be related to the cholesterol medication that I take. She told me that is definitely a side effect. She said I am on, and again I quote her "A baby dose" of cholesterol medication. She thinks the pain is from all the exercise I do such as running and bootcamps but the positives of exercise out weigh the negatives (DUH) so I will continue on.

The doctor has given me permission to go off of the cholesterol medication until May to see if I feel better. There is one condition though and it's a big one for me. I have to eliminate red meat, cheese and eggs from my diet. Eggs will not be a problem as I only eat the egg whites. Cheese will be difficult as I love cheese on my salads and I eat a lot of salads but I think I can do it. Red meat on the other hand may be impossible but I am going to give it a whirl. Already my thoughts are on Easter that is right around the corner. Everybody eats ham and eggs on Easter. Do I eat it just this one day or avoid it all together?

If you have any good recipes for dinner that don't include red meat and fat, Please send them my way.

Now I am off to my mammogram, UGh........

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I HATE/LOVE the Treadmill!

This treadmill thing just doesn't get any easier, UGH! Yesterday I read a blog that another trainer wrote about how running can be making you fat. I so bad wanted to believe this so I could quit running on the treadmill. Deep in my heart I know this is not true. I will probably not be the first to tell you it has to be combined with strength training, unfortunately you need to do both...cardio and strength training. Running works for me so I will keep at it. Watching The Biggest Loser last night when one of the contestants ran at 10.0 just amazes me. I am positive I will not be attempting that anytime soon...well unless Dolvett is standing next to me in those tights he had on last night, WOW!

Now back to my Hate/Love relationship with the damn treadmill.

HATE: I hate that I run and never get anywhere.
LOVE: I Love how you make my stats super visible.

HATE: I hate that the guy next to me is not wearing deodorant.
LOVE: I love to people watch.

HATE: I hate that it's easy to go slow with a touch of a button.
LOVE:  I love having the ladies room and drinking fountain close.

HATE:  I hate when people want to talk...I can't bust my ass and talk at the same time.
LOVE: I Love that you are always there, even when it's dark, cold and rainy and at hotels when I travel.

OK, OK, I guess at the end of the day I really do LIKE (and I said like) you.

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Bikini Season :\

March is such a weird month. It seems like it should be spring but the temperature says not yet. So for know we are in weather limbo, but bikini season is on it's way. (Mine only gets worn in my back yard, but none the less it's almost that time.) I found these tips to get ready for the season in my "Fitness" magazine. So wanted to share.

1. Don't Skip Meals - It's very hard for me to convince my clients of this. For some reason they want to skip breakfast. Myself...I wake up because I am hungry. Get some food in that belly first thing so you can get that metabolism going! Greek yogurt, egg whites, fruit all good and quick things!

2. Snack A Lot - Snacks are mini meals to get you to the next meal. My favorite is a protein shake. Try to keep it under 200 calories but make the calories count. Two - 100 calorie cookie snacks don't count! When I give my clients at Slim&Fit our food plan...they look at me like how am I going to get all that food in? There are 3 meals and 3 snacks. As long as you are choosing the right foods, it's a lot.

3. Carbs Are A Friend - There seems to be a love/hate relationship with carbs. You need carbs for energy, don't eliminate these especially if you are exercising. Get them from fruits and beans. If the craving for a bagel comes up, go ahead and have one but first scoop out the middle of it. You will be cutting out half the calories!

I will be the first to tell you, I am not an angel when it comes to these tips. I try everyday, some days it works and some...not so much. Thanks goodness I do like to exercise!

Morning Boot Camps!

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March Homework

You don't have to belong to a gym or even a fitness class to get in some exercise. Attached is some homework for you to do everyday in March. You don't have to do it all at once. Divide it up over the day. It requires no equipment, so there are no excuses. Print it out and "Just Do It"!

Let me know if you completed your homework!

Morning Boot Camp

For those of you that live in the Concord area and want to get your work outs done early. I will be teaching Boot Camps on Monday, Wednesday and Friday mornings at 6:00AM and 7:00AM. Below is the link with all the information. Hope to see you in April.

Boot Camp News Letter

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Exercise Anyone?

Why Do You Exercise? You know if you asked me this questions 25 years ago, I would of lied and said to be healthy. For those of you who don't know me, I was an amateur bodybuilder back in the 1980's. In all honesty I exercised 25 years ago for the look. And I did get the looks, but was I fit?

Hardly anyone exercises for health or to improve functional fitness. As a trainer the main reason that people start with me is weddings, reunions, or just to fit into skinny jeans. How many of you reading this post have started an exercise program to lower cholesterol, reduce your risk of injury or just to feel better?

I to like to work out to change how my body looks. I did enjoy having a fit toned body, but I have changed my training so that I am actually healthy. I use a variety of training protocols including, kettle bells, weights, resistance bands, stability, and have even incorporated some cross fit into my training. What good is looking fit if you can't balance on one foot or have a cholesterol of 300? Looking fit and wearing skinny jeans means nothing...you must be fit and healthy!

I'd rather see you perform step-ups, one legged squats or swiss ball roll-outs to build functional strength. Next time you decide to start a new exercise program or diet, make it about being healthy.

I will be adding some early morning boot camps starting in April. Bookmark this blog! Updates will be coming soon.

AM Bootcamps coming soon

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