Can You See the Change Now?

One of my clients told me about a comment she received, when she told a friend she has been working out with a trainer for a year. As a kid I was always told "If you can't say something nice, don't say anything at all. Obviously this person did not follow this rule, she told my client that she has not seen any change in her over the year. Since she didn't follow the rule, I need to comment on this. Besides it gave me a great think to blog about. Thank-You.

There are many reason to work out with a personal trainer, and not all of them are VISIBLE TO THE EYE. I am finding out that one of the most important reasons to work out with a trainer is, you are held accountable to attend your work outs. If you join a large gym and decide to miss a work out, who cares? If you do not show up to my boot camp or personal training session, at least you will have to come up with an excuse. By the way this week the number one excuse was " I have to take my dog to the vet" heard it twice, and maybe its true but thought I would share.

Another reason, NOT VISIBLE OT THE EYE,  you will fight off osteoporosis. The key to this one is consistency. Strength training over time maintains bone mass, especially in post-menopausal women. You can not see Osteoporosis but it does effect a lot of women.

You will feel Empowered! Lifting weights comes with a big self-esteem boost. Empowerment is not something the EYE can see.

Prevent Injuries. Build up muscle around your joints, and you will help prevent injuries. If you are not injured your EYE can not see this. Break a leg or hip and we can all see that.

Carrying a baby on your hip, carrying groceries into the house, walking up steps, the list goes on and on...all of these chores become easier to us, even though the EYE can not see this.

Some people just don't get it, but they will, and hopefully it's not to late!

Fat Wars!

Yesterday in the ladies locker room I overheard someone say "My fat cells are trying to battle my workouts efforts". I seriously laughed out loud. Hey, I feel the same way some days!

Fat Cells stick to us in places that bug us the most, and that spot is different for everyone. They smile at us when we display them in the summer. Exactly the reason we should be fighting the war right now. So we can wear what we want this summer.

For me, I don't feel like the war has been won yet. It's more like I have settled for what I've done so far, until I get that bathing suit out for the first time this spring. I guess I don't feel like putting in enough work to look like Jillian Michaels. Most people hit the gyms about this time of year in hopes of looking great come summer. But the majority of people will look the same come summer.

It does not have to be this way. We (including me) need to step up in this war and do our part. Fat finds a way to hang on our bodies...it hides in our favorite drinks, foods and even adult beverages, and tries to take us down. I feel like my clients are soldiers fighting a war and I am the General giving them the knowledge to win the war.

It is ridiculous that as much as I hated math growing up, losing weight is nothing more than a simple math equation. It's like my 8th grade math teacher is forcing math problems into my adulthood.

Make 2012 summer a great one! Start fighting that war now.

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Missing some work outs? There is an APP for that!

If you had to pay for a missed work out, I'm willing to bet the excuses would dwindle. Guess What? There is an APP for that! I am really kind of pissed that I didn't think of this. The APP is called GYM-PACT and available for the iPhone.

Download the APP (if you want to get serious about your work outs) and put money in your account. Make a pact with the service as to how many times you will go to the gym and for how long. When you get to the gym you check in through a GPS tracking feature. If you don't show up, you pay up, and the money gets deducted from your account.

"DID I MENTION HOW PISSED I AM, THAT I DIDN'T THINK OF THIS? DARN IT!

According to the women's health magazine I was reading, financial incentives work. Having money on the line or a chance of losing money, work better than cash incentives.

I think this APP should be mandatory for my clients! Just thinking out loud here.


If you are afraid to download this APP, make a weekly bet with your spouse, or trainer (TEE HEE) about the number of completed work outs each week. NO EXCUSES...If you fall short you must pay up.

Are you brave enough to download this APP?

2012 Resolutions

Will 2012 be the year you focus on regular fitness and weight loss?  Fitness resolutions are starting to pop up already. The gyms will see a rise in numbers this month, but this often drops as people give up on their goals after a week or two. Make sure you are not one of these people this year. Choose to train with a personal trainer. View my website at http://www.fitforcefitness.com/

If you are new to working out you will find that the first few weeks are the hardest. This is why many people give up. They over train or push themselves to hard in the beginning. They neglect to warm up before exercising, and to stretch after.

There are two great ways to follow through with your fitness resolutions. First one is to hire a personal trainer. I can teach you how to do the exercises correctly. We will develop a plan that will not over train you, and be most efficient to reach your goals.

The second great option is a boot camp class. Do not let the name scare you. This is a fun and interactive setting. You will be pushed on by motivating fellow boot campers and of course by ME. You will be able to push yourself further than ever before.

Each of these choices are great options. They both offer you motivation and support to enable you to start living the healthy lifestyle you have always wanted.

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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.