Women's Fitness With Charlene

Monday, April 30, 2012

May Newsletter

Follow this link to see my May Newsletter that turn-signal.com created for me!

Newsletter

You don't need a trainer to achieve maximum results.
A recurring theme in fitness magazines is the idea that you can do your body transformation on your own – no personal trainer needed. It's a great theme for the magazine since it means you'll keep buying the latest issue for your fitness advice. The truth is that people serious about achieve amazing transformations always seek out professional coaching to ensure their success. All serious athletes have trainers.

Real results are achieved with the guidance of a professional trainer.

If you have a goal you've yet to achieve then reach out to me.

Call or email today and I'll get you started on a program that will make your goals a reality.

Contact me!

Tuesday, April 24, 2012

Why Can't I lose Weight?

If there is one question that I hear over and over, this would be it! I obviously don't have all the answers, nor do I pretend to, but I have some great tips that might help answer this question for you.

The biggest reason for not being able to lose is Strength Training. Often people who can't lose do not do this. The more muscle that you have the faster your resting metabolism will be. If you have been Strength Training and the weight is not coming off, then you are not pushing hard enough. I was training a women and she always wanted to do lat pull downs with 40 pounds. I moved the pin to 80 pounds and her mouth fell open. She said "I can't do that" (by the way I hear the can't word a lot too.) I told her "yes you CAN do it and you will do 8 reps". Well, yes she did do it, and I told her thats what all her reps should feel like. She was merely going through the motions of a work out and not struggling.

Eating mindlessly is another reason for not losing. A little here and a little there add up. I ask all my clients to use the site called Loseit.com. You can get an app for your phone or go on-line but either way this is a great way to track your food intake and exercise. Only about half of my clients are willing to do this claiming they don't have time. Once you get use to the site and have your food programed in there, it does not take much time. Just Do It!

Holding on to the treadmill. This is a pet peeve of mine. The body can not burn more fat if you are doing make believe walking. Instead pump those arms and get winded. I actually make my clients that want to hold on to the treadmill carry a weighted ball over their head.

Skipping Breakfast is another pet peeve of mine, especially if you work out in the morning. IF your gas tank is empty, instead of burning fat, you may actually break down your muscle. And isn't that the reason you are working out to begin with, is to increase muscle? I eat a protein bar on my way to the gym at 6:00AM. If you would like to buy some let me know. These ones are from Slim & Fit cost $2 each and have 10 grams of protein.

Diet Soda. I love them too, but they tend to trigger hunger. Go for the water instead.

Tax season is over and summer is just around the corner. Now is the time to start exercising!

Sign up for Boot Camp or Personal Training

Friday, April 13, 2012

Let's Talk Fitness

Chances are if you are reading this, you know how important exercise is. Then...why is society so out of shape? We don't get off our butts enough and move. I read somewhere that 7 out of 10 americans don't exercise. Are you one of those 7? The majority of you probably sit behind a desk all day then go home and sit in front of the TV.

Here are few things that I have learned that help me to stay motivated. Set a goal for yourself. Sign up for a local 5k run. I can hear you now saying I can't, but you can!! It takes 21 days to make a habit. Give exercise that long and it will become part of your routine. Don't over do it. I'm not saying go to the gym and walk on the treadmill at a snails pace. I've seen people do this. I am a believer that most people do not push themselves hard enough. Go hard and sweat like crazy. Just start off slow and build up as your conditioning improves. Exercise does not have to be in a gym. Go to the park and play on the jungle gym or go for a hike. Find something that will get your heart rate up.

Today I found the rowing machine to get my heart rate up!

I am providing you with one of the workouts we recently did in my bootcamp. If you don't want to attend a class try it at home. I will tell you it's more fun in class though. We can modify all these exercises to fit your ability. You can look all of these exercises up on you tube. Let me know if you tried it...

Join a boot camp!

Monday, April 2, 2012

Great Deal!

Here is a link for a great deal on Living Social!

Come work out with ME @ Mayfield Location

Friday, March 30, 2012

Healthy Cookies..Who knew?

I usually do not post recipes on this blog but wanted to share this one with you. I do not like cooking or baking but these healthy cookies are easy! I have been trying to find healthier recipes to keep my cholesterol in check. This week I was down 4 pounds just from cutting read meat out of my diet. I'm not saying that I won't find those 4 pounds again over the weekend, as this is usually what happens to me. I also purchased a new diet book...I know, I know, I own so many diet books but this one is specifically about keeping cholesterol down. There is some great info in this book. I purchased it for my iPad. If you are looking for something like this I highly recommend it.

Sorry I got off the beaten path here. Back to the recipe. It's called NO-BAKE Energy Bites. The NO-BAKE part is what I like. Everyone in my family liked these. Here you go.

- 1 cup (Dry) Oatmeal (I used old-fashioned oats)
- 1 cup toasted coconut flakes
- 1/2 cup chocolate chips (I used mini chips)
- 1/2 cup peanut butter (I used natural)
- 1/2 cup ground flaxseed
- 1/3 cup honey
- 1 teaspoon vanilla

Stir all ingredients together in a medium bowl. Let chill in the refrigerator for half an hour. Once chilled, roll into balls, mine were approximately 1" in diameter. Store in an airtight container and keep refrigerated for up to one week.

I don't have the nutritional facts but they are about 100 calories.

ENJOY