Fitness with a Purpose: What can your body do?

Healthy food for the week

2012-01-29T14:42:00.000-08:00

Every morning I sip my coffee and prepare our meals for the day. When you prep and prepare your food for the day on a consistent basis you will notice that your overall health and fitness will be consistent as well. Clean food will give you energy for the day to not only conquer the endless to do list we all have as well as the many priorities we would like to pay attention to, but you will have adequate energy to perform at a high level in the gym, on your run or bike, or training at the gym in class or with your trainer. Those who do not prep and prepare snacks and meals for the day will find themselves reaching for anything to curb their need for food, and these choices could be sabotaging your quest for a slim waist line.

This week we will have:

Meals to have for both lunch and dinner prepared and stored in fridge

1 crock pot of chicken thigh meat marinated in vegetable broth, shallots, celery, and carrots
1lb of chicken tenders dipped in egg whites and almond flour, baked, and ready to throw on top of salads
1 pot roast with sweet potatoes, yicama, onions, vegetable broth, celery and carrots
Salmon filet for dinner served with a fresh salad
Ribeye served with sauteed squash

Snacks:

apple and almond butter
chicken, tomatoes, cucumbers and carrots
Berries and almonds
small salads topped with crock pot dinner topped with avocado
grapefruit
almond flour pancakes topped with berries

breakfast:
oatmeal, fruit,and nuts
egg white scramble with bell peppers, spinach, and pot roast
2 eggs, 2 almond pancake
egg whites with left over ribeye, veggies
banana, almond butter, 1 egg

Take 2 hours every weekend to prep and prepare a few meals and snacks that will get you through the week making smart choices in order for you to see the results you are working for!

Hot Chelle Rae - I Like It Like That

2012-01-29T14:36:00.000-08:00

The difference between today's and yesterday's run

2012-01-29T07:38:00.000-08:00

Yesterday I woke up 30 minutes before the 4:30am wake up call. I woke up refreshed and ready to go. Today I snoozed 3 times after a restless night of sleep and a 11:30pm break of slumber that lasted till 1am.

Yesterday I had only a half of cup of coffee and was out the door by 5:30am. Today I had 1 1/2 cups and barely got out the door by 6:15am.

Yesterday it was 17 degrees out and right when I got outside my nose and lips went numb, my hands were frozen and began hurting right away and remained in pain through out the run, and my legs never really did warm up. Today it was about 29 degrees outside, I had 2 layers of gloves, and I warmed up by mile 4 and my body temp remained comfortable for the entire run.

Yesterday Ken and I talked for almost the entire run; he mainly talked and I love hearing his stories. It helped pass the time and kept me entertained. I will admit, running with him is delightful and because of this I fall in love deeper every day. Today, we both seemed to be tired. We ran 10 miles yesterday so our legs were reasonably heavy and fatigued. Conversation was a minimal this morning run. My head was the struggle all run as pointed out by Ken who did a wonderful job letting me know that my body is capable of the distant, it's my mental capacity that needs training.

Yesterday it felt like we cruised along for the 10 miles, enjoying the scenery, talking about the crazy things we did in the past and remarking on the architecture of the neighborhoods of Wash Park and nearby Cheesman Park. Today, I felt like someone was playing a trick on me and had my legs tied to a string and held the resistance for all 10 miles, as if bricks were at the end of the string held down by cement. I noticed the scenery but spent most of the time with my eyes down concentrating only on putting one foot in front of the other.

Yesterday I hit the wall at 7 miles. I had inner thigh pain and needed to stop a few times to stretch; however I pushed through the wall and continued for the next 3 miles at a steady 8:50 pace. Today I hit the wall at 6 miles. I had hamstring tightness, struggled with picking up my legs. I was inside of my head too much. The last 4 miles was a push of mental endurance. I felt bad that I may have been holding up Ken. He stayed with me and talked to me about the different techniques on how to take inventory of your body and to see if you are struggling with real pain or the inevitable struggle of running right through your comfort zone, standing on the edge of complete physical discomfort and mental chaos.

Yesterday my upper body was mildly tight. Today my right shoulder blade went numb and then the numbness turned to pain. I have battled with this in the past and when I was about 26 stopped training for endurance because of this. Ken talked me through some body checks and made me realize that even though it was causing me pain, I definitely could continue running through it. At mile 8 the shoulder blade relaxed and I didn't even notice the pain the last 2 miles.

Yesterday I had a hop in my step the last mile, picked up the pace and ran confidently to the end. Today, the slight incline for the remaining 1/2 mile felt like a 2000 foot vertical incline (possible exaggeration) that I would never be able to conquer.

Yesterday we completed 10 miles by 7:15am. Today we completed 10.5 miles by 8:00am.

Two different days. Two different runs. 10 miles finished. 1:30 minutes of running. Though each run presented specific challenges, on each day not only did I get out of the door with my running shoes on I had finished what I had started.

As Ken as said to me, "Anyone can run to the wall, it's what you do after the wall that counts."

2012-01-29T04:25:00.000-08:00

I will keep this short but wanted to highlight just what you need to do to maximize your workouts and get the results you are aiming for.

1. Frequency and Duration: The most common question is "How many times should I workout?" I wish there was a clear cut answer on this one but I will give you my suggestions based on my personal experience and success and the five years of experience with my clientele.

a. Body Change: 5-6xs a week, 30-75 minutes a day at 80-90% intensity at least 50% of the workout

b. Body Maintenance: 2-4xs a week, 30-60 minutes a day at 75-85% intensity at least 50% of the workout. Body Maintenance is just that: maintaining your current fitness level, what ever that is. So if you are 25lbs overweight and are deconditioned you will remain in this same state unless you commit to more days of exercise.

My suggestion: 3 weight workouts 20-60 minutes, 3 cardio intense workouts 20-60 minutes.

Suggestions: Take a group fitness class at your club. There are several options similar to the following:

Cardio Chiesel, Bosu Blast, Sports Training, Group Power, Total Body Conditioning, Barre, Spin, Hot Yoga

CLASSES I TEACH AT COLORADO ATHLETIC CLUB:

TUESDAY: CARDIO CORE- 4:30

THURSDAY: BARRE - 4:30, SPORTS TRAINING - 5:30

FRIDAY: BARRE- 6:15AM

TRAINERS NOTES:

* The hardest part of working out, training for a race, or just making a commit to exercise daily is GETTING OUT THE DOOR. We all feel like this, EVEN ME. Today - it being 17 degrees - was a challenging wake up call for my 10 mile run. But I got out the door and then the run was fun, challenging, and I felt accomplished once I finished.
* Many clients do workout 4-6xs a week; however they remain in their comfort zone. IN ORDER FOR YOUR BODY TO CHANGE YOU HAVE TO STEP OUTSIDE OF YOUR COMFORT ZONE AND GET UNCOMFORTABLE. At mile 7 today I was mentally and almost physically falling apart: that's where the real training begins. If I stopped at 7 I would have missed the opportunity to establish a new level of fitness.

2. Nutrition: I have sent you a newsletter about this as well as a previous email that highlighted small things to pay attention to in order to maximize what you are doing in the gym.

A. BEGINNING MONDAY THE 30TH I WOULD LIKE EACH OF YOU TO BEGIN TRACKING YOUR NUTRITION UNTIL THE 5TH IF YOU FEEL AS THOUGH NUTRITON IS THE MISSING LINK. LAST WEEK I TRACKED MY NUTRITION AND NOTICED SOME ALARMING HIGH CALORIC, BUT CONSIDERED HEALTHY, SNACKS AND BREAKFAST. THE BREAKFAST I EAT ALMOST DAILY HAD 680 CALORIES, 76 GRAMS OF CARBOHYDRATES, 30 GRAMS OF SUGAR, AND ONLY 15 GRAMS OF PROTEIN. WOW! AND WOO! Obviously this has to change and I would have never known this if I had not tracked my nutrition. Make sure you are completely honest and you do not edit exactly what and how much you eat.

3. Sleep and stress: If you are not sleeping soundly for 7-9 hours and you are utterly stressed you also will not see results. Make sleep and time away from the computer, your to do list, and the stress of work a priority. I have worked out clients 4xs a week and because they were just super stressed and sleep deprived their bodies never changed. Pay attention to this part of the fitness equation with unwaivering detail.

I JUST WANTED TO TOUCH ON A FEW POINTS THAT I HAVE NOTICED THIS WEEK ARE AFFECTING MY CLIENT'S RESULTS.

2012-01-29T04:19:00.000-08:00

WE ARE WHAT WE EAT!

Here's the truth: what you put in your body is what you will get out of your body. Our body's performance is directly related to the food that we consume daily. What our body looks like is 80% determined by what and how much we eat. No matter how much exercise one does, if you consume inadequate nutrition all of your time spent exercising will be absolutely futile. Properly nourishing your body is the key to increased energy and living a fit and healthy life. Here are my top nutrition tips I suggest to look, feel, and perform optimally.

1. REMEMBER FOOD IS FUEL: To reiterate, what you put in your body is what you will get out of your body. The consumption of nutrient dense foods will enable your body to move, function, and perform at it's highest potential. If you eat high processed, low nutrient food you will fall below par and suffer not only from malnourishment, but you will also struggle daily with fatigue, low energy, mood swings, poor self-esteem, and insufficient body function and performance.

2. EAT BREAKFAST EVERY SINGLE DAY: Not eating breakfast - in my opinion - is one of the top reasons why you will not see results with your exercise game plan. Breakfast breaks the fast after 7-9 hours of slumber. When you awake, your body needs nutrients- not just coffee- to prepare itself for the daily grind that will push and pull each of us in several different directions. Too often do I hear my lunch time clients admit that they have not had anything to eat all day! How do you expect to lose weight and be more energetic through out the day if you are not feeding your body? Honestly, I think this is irresponsible. And not all breakfast is treated equally. A doughnut will not suffice, nor will greasy fried food, or even that energy bar that has more than 12g of sugar.

TRAINER'S SUGGESTION: Consume 60% LEAN PROTEIN, 40% COMPLEX CARBOHYDRATES, 10% HEALTHY FAT at each meal, especially breakfast. (This is an average formula that needs to be individualized according to nutrient/calorie needs)

*1 cup oatmeal, 1 cup berries, 1/8 cup slivered almonds, 8oz 2% milk
* 1 whole egg, 5 egg whites, 1 cup vegetables, 1 whole wheat tortilla, 1/2 cup grapes
* 2 scrambled eggs, 1/2 sweet potato, 1/2 cup veggies, 1 piece of whole grain dry toast
* 1 cup 0% fat Greek Yogurt, 1 cup berries, 1 piece of whole grain toast with 1 tsp of almond butter
* 1 apple with 1 tbsp of almond butter, 1 8oz glass of 2% milk
* 4 oz of lean steak, 6 egg whites, 1 cup of veggies, 1/2 orange
*Almond flour pancakes, 1 cup berries, 6 scrambled egg whites

3. EAT AS CLOSE TO THE SOURCE AS POSSIBLE: Eating foods that are fresh and from their natural source will help you feel better, look better, and give you more energy than high processed, salty, sugar latent, nutrient depleted foods. You also will decrease the risk of developing chronic diseases such as high blood pressure, high cholesterol and diabetes. My #1 suggestion to my clients is to think of food not only as fuel but as power - the amount of energy the food will give you. The more processed a food item is the more energy your body uses to under go the process of digestion. The more energy your body uses for digestion the less energy you will have to perform your daily activities.

4. Prep, prepare, and pack 75% of your weekly meals: Eating out versus meals prepared at home increases the percent of daily calories consumed from fat and added sugar. Though one can make healthy choices when dining out, on average you will consume 100-500 more calories at each meal and snack. When you prep, prepare, and pack your daily snacks and meals you will not find yourself hungry and giving into the snacks in the office break room or at the Starbucks counter. The lack of time is the #1 excuse I hear from my clientele as to why they do not prep and prepare their own meals. I do understand this but do not except this, nor should you. In one hour you can: bake 8 chicken breasts, 4 sweet potatoes, and 1 spaghetti squash in the oven and saute a veggie stir-fry and steam a pot of broccoli, carrots and new potatoes. Crock pot meals are also a time efficient, healthy and easy way to ensure you have meals for the week. TAKE RESPONSIBILITY FOR WHAT ENTERS YOUR MOUTH! GET PREPARED!

5. Replenish your energy and repair your muscles with a post-workout snack consumed no more than 30 minutes after exercise: A post-workout snack within 30 minutes will help repair muscle tissues and replenish glycogen stores (one of the main source of energy in a workout.) If you do not consume protein and carbohydrates shortly after your workout not only will the effectiveness of your workout decrease but your chances of consuming less than adequate nutrition increases. I suggest carrying an 8oz chocolate milk in your gym bag and drink this right before your shower. In my opinion this is one of the easiest ways to ensure you replenish your energy and repair your muscles after a workout.

6. IF YOU CANNOT PRONOUNCE THE INGREDIENTS, THEN DO NOT EAT IT: If packaged food is part of your nutrition plan then I recommend no more than 7 ingredients and each ingredient should be recognizable and pronounceable. Also, become a food label expert and learn how to read labels, decipher each ingredient, and verify the nutrient content. Though convenient, protein and meal replacement bars will absolutely break this rule unless it's a whole food bar that contains nuts and dried fruit only. Again, as close to the source as possible is the best approach to the food you CHOOSE to consume.

7.TRACK YOUR NUTRITION FOR 2 WEEKS: Nutrition is a science. Several factors specific to the individual ought to be considered when determining how many calories a day you need to consume and how many grams of carbohydrates, protein, and fat should be part of your diet. Download an app on your phone to make tracking your nutrition convenient and assessable. After each meal, snack, and drink log it for the day, completely unedited. At the end of the day you will not only have a clear outlook on your total calorie consumption but you also will know just how many grams of carbohydrates, protein, and fat the food you consume consists of. The objective of nutritional tracking is to see absolutely clearly what you are putting in your mouth so do not fool yourself by editing. Track exactly what you eat and how much you eat to begin seeing clearly what areas of your nutrition need improvement and what foods you consume daily may be derailing your effort in the gym. My favorite apps are: Livestrong, Daily Plate, and Calorie King.

In order for change to occur you have to step outside of your comfort zone

2011-10-04T08:57:00.000-07:00

The definition of insanity is: repeating the same thing and expecting a different outcome.

I know we have all visited the realm of insanity at some, or many, points in our lives. Maybe it's stubbornness, or that bull-headed inability to quit even when you have done everything you could. Possibly it could be that relentless motivation to produce an outcome you expected to achieve rather than accept it's just not going to happen and it's time to throw in the towel. Or better yet you demand more from yourself than what is currently at place and you will not bow down to defeat.

I have learned through experience that sanity is recognizing the things you just will not be able to change, accepting that throwing in the towel is the only thing you may be able to do, and then take one step forward and move on.

In health and fitness there are examples all around us of insanity. The woman on the treadmill who, though she does show up everyday and do her 3 miles at 7.0 incline, her body has not and probably will not change. How about the group of people who are in the front row of every group x class on the schedule and yet - no offense - their bodies too are not changing and their strength is not improving. Take the runner who puts in his/her 4-7 miles a day and yet their pants are still a bit tight and their per mile time has not budged for years.

When teaching class or training clients I stress that if you are comfortable more than 50% of your workout your body is not changing. Discomfort is the portal for change.

First let me stress that it's not necessary to exercise at a high intensity every workout you do. This in the end would be counter productive and a potential risk for injury. However if you are not exercising surpass your fitness level for at least 50% of the workout, your fitness will eventually flat line. And you know what happens when there is a flat line!

Here's the bottom line: in order to create body change you have to experience discomfort. You have to lift heavier than you are use to, run faster and longer than you have been, and workout one more day than you usually do. If you stay comfortable and do not step outside of your current fitness level and comfort zone, you will find yourself more often than not standing in front of the mirror pondering over your body's inability to change. If your body is not challenged it will not change.

Here are a few suggestions to kick it up a notch:

1. In Group X classes instead of reaching for those 5lb weights, also grab a set of 8lb dumbbells and begin each exercise with them. When you lose form or reach muscle failure then grab the 5lb weights and finish the set.

2. Increase your barbell weight by 2-5lbs every week or two depending on your current fitness level and body's capabilities. If you have been squatting with a 30lb barbell add 2.5lbs to each side. You may have to lower the reps; however you will be increasing your strength.

3. Increase your running mileage and or speed to your current workout; however make sure you do not increase by more than 10% a week. Your body will adapt to what you are doing day to day. Again, if you are not challenging your body - increasing speed and or distance - your body will not change.

4. Increase the intensity of your workout. You will burn more calories with increased intensity. My motto: rest adequately but minimally. Do you see those people who carry on a full conversation in between their sets? Unless you are lifting very heavy, your body does not require that much rest in between sets. 30-90 seconds depending on your fitness level is more than enough time to catch your breath and prepare your body to perform with proper form.

5. You are what you eat. Yes, most of our nutrition game plan is insane! No matter how many times you workout and how intense you perform your exercises if you are still consuming more calories than you burn your body will not change. Excess calories equates to excess fat on top of your muscles. Sugar, salt, processed food, alcohol, dairy, and inadequate nutrients will keep your body from not changing - no matter how hard you workout in the gym. In January I decided to stop eating dessert and snacking after dinner. Along with increased activity, cleaning up my nutrition contributed to a 17lb weight loss. Truth: Since August, my diet has been everything but body changing worthy. Yes, I have eaten dessert. My running mileage is down almost 20 miles a week and since I have moved and changed jobs I am no longer teaching 7 classes a week. I have gained 7lbs and that six-pack I was so proud of showing off is now covered by my super-cute Lululemon shirts.

Body change can only happen when you CHANGE your nutrition game plan as well step outside of your comfort zone in your workouts. Practice sanity: create change by increasing your discomfort.

Do not settle: Defining your fitness relationship

2011-09-21T09:22:00.000-07:00

DO NOT SETTLE: DEFINING YOUR FITNESS RELATIONSHIP

My parents have always told me to never settle in life, whether they were speaking of love; work; friendships; the fit of a dress; the mechanic who tells you there's nothing wrong with the car even though that annoying noise will not go away; the therapist you choose to help you through the difficulties of life; the temperature of a steak that you are paying $30+ for; the approach of a school teacher that is molding the future of your children. We have all settled and yes, there are times when sitting back and accepting the things we cannot change is appropriate; however most of the time we can do something at least to make whatever it is causing us frustration, aggravation and pain a bit more bearable.

Why do we often sacrifice what we need and desire? Why are we more prone to compromise satisfaction?

I am not perfect and absolutely recognize the areas in my life where I have settled, am settling, and will settle. I know myself exceptionally well and also know the areas where I am willing to budge a little and the areas I will not. Fitness is the one area that I will not ever settle. Health and fitness are non-negotiable for me personally. When I am feeling fit, energetic, confident, and healthy I am a force to be reckoned with. When I am not, you can probably find me hidden underneath a blanket on the couch with Mr. Ben and Jerry. Our personal health and fitness are our life lines. If we are not fit from the inside out the other areas in our life will suffer, bottom line. When you look in the mirror, enter a room, or stand up in front of your co-workers and peers, in my opinion it is how you feel about yourself from the inside out that determines how you carry and present yourself. I believe it is our relationship with our health and fitness that is at the core of this.

Similar to a non-compatible romantic relationship that has run its course, fitness can be that area where most struggle with defining personal boundaries, as well as expressing their needs and wants and expecting them to be met. Whether you are working out with a personal trainer, participating in group fitness classes, working out with your friends or on your own, or signed up for a boot camp settling for anything less than what works for you and that what is good for you is straight up unhealthy. Here are a few tips and suggestions that I have gathered from working with 30+ clients a week that will hopefully help you define your fitness relationship and prevent you from settling.

1. Before you sign up for any gym membership, training package or boot camp define your health and fitness goals, determine what has kept you from achieving your goals, and be realistic about how much time you have in a week for your workouts.

2. Determine a realistic, monthly fitness budget. Be absolutely honest about this. From my experience as a trainer, there are several areas in our personal finances that can be cut in order to increase your expendable funds in the area of health and fitness. After you have determined what you are comfortable with spending, shop around and see what will fit with your fitness goals and your budget.

3. Decide what it is that will keep you motivated, determined and committed. Will you be able to work out on your own? Are you a group class exerciser? Maybe you are a boot camper? Or do you need more accountability with a personal trainer? If you do not enjoy a particular activity you will not wake up early or turn down a happy hour in order to get a workout in.

4. Once you know your goals, your budget, and what works for you take the necessary steps to commit to a consistent exercise game plan. First determine how many days and how long you can devote to your workouts. Second, decide what time works best for you to exercise. Third, do your research. Be informed! Familiarize yourself with what your new gym has to offer its members. Obtain reviews from the internet on the new boot camp that you have signed up for. Read the trainer's bio that you have recruited to help you with your fitness goals. The more knowledge you have, I believe the more successful you will be.

5. Commit to your goals. Be realistic with the time line. From my experience as a trainer, it takes approximately 21 days to establish forward momentum. Be honest with yourself: currently you are not at the peak of your fitness and you have not made fitness a priority. YOU WILL NOT PRODUCE LONG TERM RESULTS IN ONE WEEK OF EXERCISE AND HEALTHY NUTRITION. You will need to work harder than you have ever worked. You will need to step outside of your comfort zone in order to change your body. And you will need to make changes to your nutrition that will support your goals.

6. The last tip I recommend and this may just be the most important, be willing to change and adapt. I suggest taking inventory of your fitness game plan every four weeks. Are you moving forward towards your goals? Are you enjoying your exercise? Are you and your trainer a good fit? Is your new gym what you have been looking for? Again, if you are not having fun and enjoying your workouts you will be more apt to push them aside when life gets busy or the cocktail party at the office becomes more tempting.

2011-07-16T05:54:00.001-07:00

JUST KEEP MOVING FORWARD

On July 2nd I competed in my first trail race. 15 miles. 3500 feet of climbing beginning at 10,800 feet, reaching the top at 13,500 feet, and then descending back down to where one could finally begin breathing again.

The race began up hill. I remember standing at the start thinking about the four hours in front of me. "One foot in front of the other Chelsea. Slow and steady. Drink water. Eat. Have fun!"

The first 7.5 miles were pretty much up hill. Running? I did not begin running till the turn around at mile 8. Let's just say I mastered power walking. Head down. Core tight. Shoulders back. Arms pumping forward and back. Omg! My booty and hamstrings got the best workout ever. At one point, seriously, I could not feel my legs; however I felt fantastic. I was trained. I knew what I was up against. My legs have felt like this before loaded with a 30lb barbell, pulsing to Katy Perry every Friday night in Pump. So this was just another day at the office!

I'll eat my words right now.

I will say I felt awesome climbing to the top. I kept on passing people, cruising to the top, one foot in front of the other, even engaging in an occasional conversation here and there when my heart was not jumping out of my chest. I was on schedule with my fuel. A Gel every 45 minutes. Water at every aid station. I had 2 hours and 10 minutes of feeling like I may surprise the heck out of myself and finish this darn race in 3:40.

Eating words right now!!!!

I got to the top. Finally. Exhausted but elated. I drank my chocolate milk that I was craving for 1 hour. I had water....hind sight 20/20....not enough at all. When I turned around and saw the panoramic view of bigger than you surroundings, let's just say my stomach fell from underneath me. I felt wonky. A bit dizzy. Unsteady. And there were noises from my belly that were just not right.

I will save you the disgusting details; however I will entertain you a bit. Down hill was suppose to be a relief for me but turned into 45 minutes of trying to save my humility and dignity above tree line. Snow banks became my friend along with a dear old man who watched guard as I became very sick in front of many runners.

The funny thing was I knew that this may happen. Ken and his friends have inundated me with stories of hell on runs...loose guts...failed nutrition, legs that refused to work. Loose gut! Yup! It happened to me. I remember Ken once said to me that if you do feel bad know that it will most likely pass in 45 minutes or so. I had my watch timing my loss of dignity on top of the mountain. 45 minutes to the T.

The only thing I could do was keep on moving forward. I was sick, but besides the 3 pit stops I was managing to run down towards the finish line. I actually had moments of laughter for when I finally did get to a tree it was like finding gold at the end of the rainbow. Take cover Chelsea!

One foot in front of the other. I power walked. I ran. I shuffled. I moved forward each heavy step after another. I was not going to quit nor would l stop because my belly was upset. I had a goal and that was to finish the race. Time was irrelevant at this point. Finishing was in the forefront of my mind.

When I began to see the outskirts of town I actually began to shed some tears. Even though I struggled with failed nutrition, I was running 15 miles in Leadville, Colorado. I was a sprinter since I was a kid, and an avid naysayer against anything longer than 5 miles. Yet I now have found myself falling in love with long runs and the 10 mile loop around Town Lake. And on July 2nd I became a trail runner!

When I crossed the finish line, I fell into Kathy Redden's arms and cried. I was so happy to see her! It was pride that provoked tears. I did it! I finished. I kept on putting one foot in front of the other even during times when I wanted my mom and a blanket. Long distance running is not easy at all for me. But the challenge is intriguing and when I crossed that finish line ahead of many runners I gained confidence in my ability to accomplish any mind boggling feat I sign up for.

Forward momentum is key to progress. It literally is one foot in front of the other!!!! I remember I was on a long run one day and said to my friends that I was feeling like hell. Their response, "Just keep running." Though I wanted to hit them upside the head, they had a point.

We all will have moments of feeling great, moments of feeling really bad, times when it seems like nothing is working, and those days when lady luck in on your side. Consistent forward movement will be the key to accomplishing the goals you set out to complete.

Just keep running......moving forward.

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2011-07-07T10:21:00.000-07:00

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Finishing the heavy half marathon in Leaville, Colorado! All smiles!

2011-06-29T15:50:00.001-07:00

THE CALM BEFORE THE STORM......AND HOW TO WEATHER the ROUGH WATERS

She looked me directly in the eyes and I could tell she was going to cry. My heart ached for her. I asked her, "Why are you here." She replied, now tears running down her cheek, "I'm either all or nothing with everything in my life. I need to learn how to be consistent with my workouts and nutrition when life is either chill or manic. I need to learn how to maintain a healthy lifestyle even when life is out of control."

Articulated brilliantly! "I need to learn how to maintain a healthy lifestyle even when life is out of control." Does this sound familiar?

Though I coach clients daily on how to make fitness a lifestyle, when a 24 year old young woman sits across the table in tears when revealing her personal struggle to take care of herself, even the most seasoned fitness veteran will be affected. Honestly it broke my heart; however I do remember quite clearly that I too struggled to maintain a consistent exercise and nutrition routine when life would spin out of control.

Life Coaches use the term Skill Set to describe a step by step approach to managing the daily stresses, obligations, and deadlines of an overwhelming schedule. My therapist coached me on how to implement an applicable skill set when I could not keep my head above water when I first arrived here in Austin and worked from 5:30am - 8pm, while still trying to maintain a social life, a relationship and a healthy lifestyle. With practice and an obvious shift of priorities, I was able to develop a set of practical skills to make even the busiest of days manageable. When life is spinning out of control it is prudent to develop a set of skills to help you maneuver through the expected and unexpected obstacles of your daily life in order to maintain your health.

1. DETERMINE YOUR DAILY AND WEEKLY PRIORITIES. Separate them into the following categories: Personal, Fitness, Work, Home, Social, and Financial

2. MAKE A TO DO LIST FOR EACH CATEGORY. Put this "to do" list on your phone since these days our phones go every where we go. First, make this list the same time and place every day. Next, check the list every 2-3 hours to make sure you are accomplishing what you need to do for the day to meet your set priorities.

3. SET REALISTIC TIME LINES. Determine how much time daily you will need to complete your to do list. Be realistic. Decide what needs to be done today and what - if need be- can be done tomorrow.

4. COMMUNICATE. It is imperative that you communicate your needs, your priorities, and your daily to dos to those who are close to you in your every day life. If your significant other is not aware of your daily and weekly priorities and personal needs, it is likely that there will be a miscommunication along the way and neither of your needs will be met.

5. PLAN AND PREPARE. Especially in the category of health and fitness it is absolutely necessary to plan and prepare your workouts and meals daily and weekly. For example: On Sunday look at your calendar and your schedule and plan your workouts. Since my area of expertise is fitness, let's take a moment to discuss this. FIRST, MAKE YOUR WORKOUTS NON-NEGOTIABLE. I SUGGEST EARLY MORNING WORKOUTS IN ORDER TO GUARANTEE THEIR COMPLETION. IF MORNING IS NOT BEST, DETERMINE YOUR BEST WORKOUT TIME AND JUST LIKE YOUR TO DO LIST EXERCISE THE SAME TIME EVERY DAY. CONSISTENCY WILL PRODUCE RESULTS. SECOND, PREP AND PREPARE YOUR MEALS. ONE CAN CONSUME ON AVERAGE 1000+ MORE CALORIES A DAY WHEN MEAL PREPARATION IS IGNORED. REMEMBER, IF YOU DO NOT FEEL FIT, HEALTHY AND SECURE YOUR LIFE WILL SPIN OUT OF CONTROL.

6. REMAIN FLEXIBLE. One must be able to change and adapt quickly when life is as crazy as it is. Obligations, deadlines, and time lines will be adjusted without consideration of your schedule. When you master the ability to change and adapt - within appropriate boundaries of course - most likely you will still feel in control of your daily and weekly priorities. You may have to change the time you workout if an unexpected meeting is called. First, refer back to your schedule, reschedule the workout for asap, and then attend the meeting.

Trainer's note: As I sat across the table from my client I could not help but to think about how it's unfortunate that the 20 something generation is not learning how to put themselves first. Remember, if you are not in control of what you need in order to remain healthy, fit, organized, and prepared for what ever may jump out in front of you, you will spend a life time trying to catch up....or in tears when you realize your life has spun out of control. We all will find ourselves spinning in circles a few times in our lives. Establish a set of skills to implement in order to "maintain a healthy lifestyle even when life is out of control."

12 TIPS TO KEEP YOU FOCUSED AND MOTIVATED WITH YOUR FITNESS GAME PLAN

2011-06-02T13:32:00.000-07:00

12 TIPS TO KEEP YOU FOCUSED AND MOTIVATED WITH YOUR FITNESS GAME PLAN

1. GET A WORKOUT BUDDY: Working out with a training partner will help you get to the gym on those days you do not feel like exercising. Also, knowing that your friend is waiting for you will keep you accountable and committed.

2. SCHEDULE YOUR WORKOUTS: Make your workout a daily appointment in your schedule that is just as important as a scheduled meeting with a client.

3. BEGIN SLOW: Pace yourself. Incremental changes create monumental movements. Be realistic with your workout schedule, the frequency and the duration. Set yourself up for success.

4. CHOSE THE BEST TIME FOR YOUR WORKOUT: If you are not a morning person then trying to workout at 6am will not set you up for success. Determine the best time for you to consistently workout. Think about when you may have the most energy as well as the least stress if you have to leave the office to exercise.

5. MEASURE YOUR SUCCESS BY YOUR APPEARANCE, THE SIZE OF YOUR CLOTHES, YOUR BODY FAT COMPOSITION, AND THE HEALTH OF YOUR BODY: Though a scale may tell you how much you weigh, it may not be the best method to measure fitness success. You may weigh 120lbs yet you may have 28% body fat, a relatively high number for the average female. The scale does not measure how much muscle you have nor how much excess body fat you are carrying around.

6. CREATE A VISION BOARD AND PICK A ROLE MODEL: Knowing what you are working for will help keep you motivated. Having a role model will also keep you focused. Allow the vision board to be a place that you can create a collage of goals, dreams, and expectations for your personal fitness. Include a role model that is your example of health and fitness.

7. TRACK YOUR PROGRESS: Write down your starting weight, body fat composition, and pants size as well as your cardiovascular endurance and muscular strength. Begin a workout log and training journal where you can record the following aspects of your workout: the amount of cardio, the exercises, the reps, the sets and weight used for each exercise, and how you feel during your workouts. Also make notes about your nutrition and how your choices fueled or did not fuel your workouts.

8. EVALUATE YOUR PROGRESS ON A REGULAR BASIS: Check your progress regularly in order to improve your fitness level, push yourself past your present level of fitness, and to keep you focused and committed.

9. STICK TO YOUR WORKOUTS AND GET TO THE GYM: Your body will not change if you do not exercise. Though you may have little energy, most times you will feel better after your workout. How great will you feel if you lay on the couch and pig out? Think about it!

10. GET BACK ON TRACK: Missing a workout or a workout/run gone terribly bad is not the end of the world. There will be days that you just cannot make it to the gym or when you do it does not go the way you had hoped. Get back on track immediately the next day. Recommit, forget, and persevere.

11. CHANGE UP YOUR ROUTINE: Monotony and boredom will make you lose steam and motivation. Try changing up your exercise routine every month. Continue trying new classes, new exercises, and different methods of varying your workouts. Try doing high reps, low weights. Or low reps, high weights. Run hills instead of getting on the stair master. Change your workout and you will continue to change your body.

12. Rest and Recover: Without adequate rest and recovery your body will not fully reap the benefits of your workouts. Over training will contribute to a decrease in drive, motivation, and results. If you are burned out or can't seem to shake those little aches and pains, schedule a few days off to help your body recover.

Sourced from: Encyclopedia of Body Building, Robert Kennedy

2011-06-01T06:01:00.000-07:00

I have been thinking.....

Last week was a difficult week at work. First, let me over emphasize that I love my job. The fact that I get to get up every morning, suit up in Nikes and Lululemon, and then enter the best gym in town - Pure Austin - is a dream come true. When I was a waitress and truly unsatisfied with my place in the world, I worked my butt off to become a trainer and to find a position in a gym I was proud to be a part of. I moved to Austin and began working with a stellar bunch of people. I walk the gym every day proud of myself and happy to love my job.

It's been three years now that I left Key West, FL and moved to Austin for the job at Pure Austin. I was reflecting the other day and had a good laugh: it feels like just yesterday I worked the night shift and rushed to the bar for my nightly shot of Yager to begin the festivities of the evening. Ha! Now don't the get the wrong idea; however just like I can go, go, go in the gym I definitely was a responsible, yet crazy and fun party girl. (Note: when I left Key West I was so happy to leave the bar stools behind and truly chase the life I always knew I wanted to live.)

My first few years as a trainer I guess you could say I was trying to find my footing. I had practiced teaching classes in my living room as a little girl with my twin sister dreaming of the day I could do just that in a big gym. I admired Jane Fonda, Cathe Friedrich, and every other fit woman on Exercise TV. I volunteered at my high school to condition the girl's soccer team and that's the first time I knew I finally found what I wanted to do with my life. So when I became a fitness specialist at Pure - though still trying to find my way and settle down from the restaurant business - I knew I was in the exact place I needed to be to make a difference in this world, to rest my head on my pillow each night proud of the work I was doing. ( I rarely felt like that as a waitress. I always knew I was capable of more.)

As I slowly found my way, I knew that the work I was doing was impacting the clients whom I had the pleasure to work with. I have never drawn a firm line between trainer and client, nor did I do this as a waitress. The joke in the business was that each table would leave knowing my middle name and the name of my mother. Yes, I love to talk, but I am also not afraid to open up and allow clients to know about me. The truth is: I wanted to encourage my clients to do the same. It can be a scary endeavor to jump on the weight loss band wagon and because of this it has always been my goal to create a comfortable environment where one can admit their fears, frustrations, and big audacious, dear to dream big goals. As a result of this, I am close to all of my clients. At my 32nd birthday, all but one girl was a client of mine and there were 13 attendees.

This closeness though can leave a trainer vulnerable for I personally absorb each client's struggles with their fitness and their lives. The two go hand in hand: when life is out of control most likely their fitness is spinning in circles as well.
And this is why the other week was so difficult.

Right now I am in the middle of my big, audacious dear to dream big goal! I want a six pack. I gave up desserts for 1 year. I am running and training for a marathon. I just moved in with my special someone. Life is busy, but I feel for the most part in control! However, it's a different story with most of my clients. Life is only getting more difficult: the state of the economy has truly impacted most of us and unfortunately when the bank account is stressed extracurricular expenses are discussed with the spouse and may have to be cut back. I get so frustrated with health care and the overwhelming expenses of life that can make one decide between gas for their car or allocated funds to recruit a trainer to help one get their health back. It should not be this difficult to put yourself first!

Last week's difficulty? Witnessing personal struggle with several clients can be hard to bare for a sensitive and opened person like myself. I want to help and fix and console and change their circumstances. (When I was a little girl I asked my father why the man on the streets did not have a home. I then asked what could I do?)
I want my clients to achieve what they have set out to do. I get so angry that work and finances can keep one from getting a workout in or eating a healthy meal. The other day one of my clients said, "It's a shame that it's cheaper to eat like crap." It is an absolute shame. Though I may be sensitive and opened, I am also a fighter. I rarely take no for an answer when it comes to my fitness and when I am on a mission like the "6 pack" I will fight hard to not give in to my cravings. When I commit, I dedicate. When I know what I am working for, I work for it. When I dream, I give it everything I have to make it a reality.

My frustration? Why are we all not like this? Please don't get mad at me for saying this.....I contemplated writing this but I am truly wondering why we are all not built to fight; however I have been there a few times in life, especially in my 20's, when I told my parents I don't have the fight in me anymore.

This is my hope for each of you in life and in fitness:

Fight for what you dream! Do not settle for excuses. If you cannot afford a trainer, turn on your DVR, go to On Demand, click on Exercise TV and workout. Commit to taking a Group X class 4-5xs a week. Make a pack with your friends that you will all run together before work. Get a group together and train for almost $30 cheaper than the individual rate. Be a rock star! Do not settle for anything shy of excellence! I am not judging you! Please know that. There are times when you cannot control what has happened with your finances and the outside forces that keep you from the gym. However if you do not have your health you will feel the effects of inactivity and poor nutrition, and this will impact your life greatly.

Make a choice! Value yourself! Put yourself first. Be who you have always wanted to be. Know that what you will gain from being fit and healthy is more than staying late at the office to make a deadline........

Tough love is not easy for me but sometimes I just have to do it.

It's because I care!

Personal Training Openings Available with Chelsea Paul

2011-05-27T12:14:00.000-07:00

“What can your body do?” is my training philosophy. Fitness to me is not just what we look like but more about what our bodies can do. How far can you run? How fast can you run? How much weight can you squat? How many push-ups can you do? Can you do a pull up unassisted? Finish a triathlon? Run a half marathon? Or maybe it’s just about getting to the gym more than once a week. The more you practice, commit, and strive to be your best the more fit you will become. This is health and fitness!

I have had my share of injuries, aches, and pains. Shoulder impingement. IT issues. Hip pain and bursitis of the knee. I know what it feels like to not be able to work out and train for that race that you have signed up for. I too have had my moments of feeling not so fit and stayed away from my favorite pair of jeans because I know that they will be too snug for comfort. Occupational and sport injuries have influenced my method of training immensely.

It is my goal to develop exercise programs that:

•Focus on setting short and long term goals, establishing a fitness game plan, and tracking personal progress that incorporates not only on how one looks but most importantly on how one feels about themselves

•Minimize the impact that preexisting injuries has on your workouts

•Are practical, functional, and enjoyable

.Are client specific

•Give you more energy for daily activities and produce long-lasting results

•Build cardiovascular endurance and muscular strength; increase speed, power and explosiveness; improve musculoskeletal balance and coordination; reduce injury, fatigue, and stress; and develop mental toughness

•Combine resistance training, strength training, sports conditioning, circuit and interval training, plyometrics, calisthenics, core development, yoga and Pilates.

•Include nutritional advice and suggestions to maximize your efforts and results with your workouts

Are you looking to step it up a notch and take your fitness to the next level? Or are you just getting started and desire guidance, accountability, and professional assistance?

Chelsea's Training Openings: (openings are subject to change so please email or call to speak about weekly openings)

7am: Tuesday, Wednesday, Thursday
8am: Monday, Wednesday, Thursday, Friday
9am: Wednesday, Thursday, Friday
2pm: Monday, Wednesday, Thursday, Friday
3pm: Monday, Wednesday, Thursday, Friday
4pm: Wednesday, Thursday
5pm: Wednesday, Thursday

Contact:
Chelsea Paul
chelsea@pureaustin.com
512-944-2447

2011-05-21T05:48:00.000-07:00

"If you regularly miss workouts, are lazy, eat too much sugar-laden junk or otherwise can't make a commitment to your fitness, you're simply not going to reach your goals." Bill Geiger

I use to think if I worked out at least 5xs a week at a high intensity I then could eat anything I desired, within reason and moderation. This thought process has been at the forefront of my mind for several years....many years.... at least 13 years! And though I have been an athletic and fit woman for most of my 20's and 30's, I have done my fair share of stressing over cellulite, the pudge below my belly button, and the annoying fat that sits on my obliques. Rather than admit that my nutrition habits were to blame for these troubled areas that lowered my self-confidence, I would just work out harder, longer, and more intensely. I thought that if I loaded up my barbell weight in Pump or jumped higher in Cardio Core I would burn off the entire ice cream pint that I enjoyed eating while watching Sex and the City. This unfortunately was not the case....if anything I was building muscle mass underneath my excess body fat and this was only making me look thicker.

Fitness has never been just about obtaining a six-pack for me. It is all about What my body can do! However, this year I decided that I wanted to transform by body. As stated in my March 6th newsletter, " this is the year I would like to teach class with only my sports bra and short shorts and not suck in the entire time."

Here's the truth: I have known and never denied that nutrition is 80% of the equation. I have known that if I want my muscles to pop and look super sculpted and toned that the elimination of sweets, junk, and salty food would be absolutely necessary. I have been aware that I emotionally eat, especially when I am stressed, tired, and overwhelmed and this coping mechanism has never made me feel better. Just the opposite, I would wake up feeling worse about myself and my body, not to mention bloated and straight up icky!

When I began to incrementally change the nutrition habits that were responsible for sabotaging my quest for a rock solid body, that's when the Ah ha moment knocked me right off of my booty: I threw up my hands in defeat, for no matter how hard I worked out in the past, poor nutrition really was to blame for my tight clothing, low self-esteem, and fluctuating energy levels. For every malt ball, pint of ice cream, bacon wrapped date, caramel latte, butter topped steak, and too big for my mouth spoon full of peanut butter I single-handedly contributed to the dimples on my thighs, excess body fat on my obliques, and pudge below my belly button. Even if I ate clean for four to five days a week, the three days that I ate what ever I wanted were to blame for the stagnant results that would aggravate and frustrate the hell out of me. #$%^&@*!!!!!!!!!

I witness this struggle within YOU every single day in the gym. You check in, put your belongings in a locker, either get on a spin bike, elliptical or treadmill or participate in a Group X class. I see you pedal faster, run farther, and lift heavier. I know that you are working hard in the gym. However, for most body change is still that illusive accomplishment that you shake your heads at and wonder what more can I do. So you hire a trainer. And this for the most part is your jump start to big results, that desire for body composition change that has hung over your head for too long. You commit to a lifestyle overhaul that includes healthy nutrition, at least five days in the gym, and a solid 7-9 hours of sleep a night. You do the work!

Then life has that funny way of sneaking up on you, and all of a sudden your commitment becomes challenged from all directions. Though you are still making it to the gym or getting a run in around Town Lake your nutrition begins to suffer, for who has the time to pack a lunch or stop off and get a healthy meal to go. Think about this: on average a high intensity workout will burn approximately 350-600 calories. Awesome! However, you then leave the gym and begin running errands or return to work and within minutes you find yourself starving and in need of fuel. There was no time to pack a healthy post workout snack so you stop and pick up a quick bite to eat. How many calories are you consuming? Do you know? Is it more than what you just busted your butt to burn off in the gym? Hmmmm.......something to think about!

For the past two weeks - here is my confession - I have struggled with my commitment to fueling my body for transformation. I have craved everything! Cheesy pizza. Chocolaty goodness. Meaty sandwiches. Creamy coffees. Salty snacks. I have stood in front of the peanut butter malt ball container at Whole foods contemplating my commitment to no desserts for a year. "Running naked" will be worth just one malt ball! It's been internal madness my friends. Why? I'm stressed. Between working at least 10 hours a day and packing up my apartment to move it just seems like my world is spinning in so many directions. All I want to do is sit down in front of the television and eat! Will this make me feel better? Possibly at the moment; however long term there will be no positive effects of giving in to the stress induced cravings. Especially if my goal is to see the six-pack that lies underneath the body fat on my tummy.

If your goal is to transform your body fat composition is it imperative that you do not give in to the cravings every time they sneak up on you. I have two cheat meals a week - usually Thursday and Saturday. These cheat meals are so absolutely tasty when I have eaten well all week. They are this delicious treat that I have earned that do not make me feel bloated and icky after consumption. I would like to make clear that there is a distinct difference between body transformation and body maintenance. The latter does not require such strict attention to nutrition. Body transformation on the other hand is a whole different ball game that requires counting calories, knowing just how many carbohydrates, fat and protein you are consuming, working out at least 5-6 days a week at an 80-85% intensity level, and an unwavering commitment to adequate rest, recovery, stress reduction and water consumption. Transforming your body requires an elite commitment that with stands internal struggle and the pressures and stresses of every day life. You have to know what you are working for and why you are working for it!

On Monday in Cardio Core I wore my new Lululemon outfit, a coral sports bra and short shorts. That's it. No 80's inspired cut up shirt to hide underneath. At first, I stood in front of the locker room mirror asking myself and other friendly members if I could pull this off. It only took a few moments for me to say YES! I danced in front of the mirror for a bit and then walked into class. Admittedly, I was proud of my body! Though still a bit self-conscious, I wore my new outfit with confidence. For goodness sakes, I have been working so very hard at transforming my body and in that one moment I saw with my own eyes that it was truly happening!

No amount of malt balls could be worth that moment of exhilaration.

Woo hoo!!!!

Turn Disappointment into Development

2011-05-03T05:14:00.000-07:00

My dear friend, Miss Caitlyn Macaluso, beautifully reminded me the other day via a heart felt video blog that when disappointment hits you right upside the head, the best way to deal with it is to hit back! She also - with amazing integrity - admitted that she had to have a come to Jesus talk with herself and take responsibility for her part in the disappointment. She asked, "Did I do everything I could have done?" The answer, though could have been justified to no end in defense, was an honest admission of the realization that she could have done better. This is why she will be successful. To possess the ability to admit fault and take responsibility....absolutely priceless.

Have you had a "come to Jesus" talk with yourself lately about your fitness and nutrition?

My first experience with a "come to Jesus" talk was in the restaurant business. My manager's name was Mickey and when he called you to the office with this distinct stern voice you could recognize no matter how loud and busy it was in your section, you knew you were going to have to sit down eye to eye and listen to constructive criticism that would not be delivered in the tone of voice you needed in that moment of getting your head chewed off for not performing at his expected caliber. The first few talks we had I left in tears, angry as hell, and threatened to give my notice several times. Then one co-worker said to me, "If he didn't care and didn't want you to stay, he would not take the time to help you improve." What an Ah Ha moment!

Maturity is necessary when personal growth is at stake. The poor me, I cannot believe he said that attitude is completely destructive if growth is at the forefront of your mind. Acceptance of the truth is far more productive than throwing a temper tantrum and living in outright denial.

So I will ask the question again, "Have you had a "come to Jesus talk" with yourself lately about your fitness and nutrition game plan?"

I have lost 15lbs since the beginning of January. When I stepped on the scale and saw the number I first stepped off, then stepped back on. I made sure that there were no hidden cameras and that the scale was not broken. After several weigh ins I finally had to believe the number. I looked in the mirror and asked myself, "Where was it?" The answer stared me directly in the face. The cellulite on my thighs that has given me a complex for the past 3 years is now barely an issue. Since I have been running long distance I now have leaner muscularity versus the bulging quads that made jean shopping a nightmare. My waist is significantly smaller and I now have my arms back! (Oh, have I missed you my dear deltoids.) My booty, though always my best asset according to my friends, is now smaller in size and in shape.

As I stood looking at myself in the mirror this is what I thought:

1. The power of consistency! Now that I am not injured and able to workout look what has happened!(I now run at least 4xs a week, lift weights 2xs a week, and I teach 6 classes a week. MY WORKOUTS HAVE BECOME A MAJOR PRIORITY AND I NOW BLOCK THEM OUT IN MY MASTER TRAINING SCHEDULE.)

2. Nutrition is everything! (It has been almost 3 months since I have had a dessert, a soda, or a malt ball. I also eat 60% cleaner than I did last year.)

3. I am happy. (Last year - with the injuries, my parent's health, my sister's deployment, and the rocky relationship I was in - my physical body was definitely effected by my emotional health.)

4. I'm doing the work. (Achieving the results I desire requires unwavering commitment, dedication and consistency.)

Are you doing everything you can to achieve the results you desire? Are you exercising frequently and intensely? Are you eating 80% clean, limiting your intake of sugar, salt, and processed food? Are you getting adequate rest and minimizing the effects of stress?

Take a moment today to have a "come to Jesus" talk with yourself. Listen carefully! Be open minded. Act with integrity........ and turn disappointment into personal development.

http://www.youtube.com/watch?feature=player_embedded&v=UaVIe3nadKA

Nutrition Shape Up Challenge #2

2011-04-25T05:31:00.000-07:00

Last week we focused on drinking at least 8 glasses of water a day. Go to http://www.mangosteen-natural-remedies.com/benefits-of-drinking-water.html to read about the top 11 benefits of drinking water.

This week we will focus on limiting the intake of sodium in our diets. Too much sodium intake in our daily diets can lead to an increase risk of heart disease, cancer, obesity, vascular disease, and other health related problems associated with diet.

CHALLENGE #2:

DO NOT USE THE SALT SHAKER THIS WEEK AND LIMIT THE SODIUM MG TO 400 OR LOWER WHEN CONSUMING FROZEN ENTREES OR BOXED FOOD

Go to http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm181577.htm for more info

Nutrition Shape Up Challenge

2011-04-19T12:12:00.000-07:00

#1: Drink at least 8 8oz glasses of water a day.

I have started a Nutrition Shape Up Challenge and for the next 8 weeks there will be 8 challenges to help you transform your nutrition game plan. Incremental changes create monumental movements! Small steps = big results.

Water is essential to a healthy and fit body. When you find yourself thirsty, you have already dipped below par in the hydration department. What has helped me the most is beginning the day with one glass of water right before I sit down and enjoy my cup of coffee. Then I make sure I have a convenient water bottle at my finger tips through out the day.

I will say one of the reasons why I do not drink a lot of water is because I find myself having to run to the ladies room constantly when training clients. This is not a good enough reason to not hydrate my body. So now I have just become creative at having clients maximize their plank holds!

2011-04-19T12:05:00.000-07:00

IS YOUR FITNESS CONSISTENTLY EVOLVING?

Is your fitness consistently evolving or do you find yourself coasting down a slope of poor eating habits and lack luster workouts? Are you seeing the results you envision with a consistent exercise game plan or are you discouraged and disappointed with the lack of changes in your body composition, muscular strength, and cardiovascular endurance?

I have been feeling fantastic about my body lately. Honesty, I feel better than I have in the past three years. My injuries have healed and I now am running at least 6.5 miles three times a week, ending with a long run on Sunday now up to 10 miles. I can do almost everything in each of my Pump and Cardio Core classes. And I have been able to compete in adventure races and trail runs at the flip of a coin without any second thoughts about if my body will be able to complete what I have started.

My fitness has evolved. I have consistently increased my exercise frequency, duration and intensity. I have continued to challenge what my body can do in each workout, each run, and each mental obstacle that I may run into in this game called life. I have also been brutally honest with myself when it comes to nutrition. I use to eat peanut butter malt balls almost every day. I had a cheat meal at least 4xs a week. And sometimes I would sit in front of the television with a box of cereal and a carton of milk! Ha!

As I look in the mirror these days I see the fit woman I have been on a quest for. Though I am a personal trainer, I am just like you. I have never wanted to be strict about my nutrition.....I'll just work harder in my workouts. Yet, this plan failed, for the scale never budged and the fit of my clothes remained either the same or a bit snug.

Incremental changes have been the key to the evolution of my fitness. I have tried in the past to make several changes at the same time and these have done nothing but stress me out and leave me even more prone to emotional eating. Changing one thing at a time with my exercise and nutrition game plan has absolutely affected the composition of my body.

Here are the notable changes I have made:

1. Consistent, scheduled workouts

2. Running for 40+ minutes 4xs a week

3. Eliminating desserts completely

4. Eating a salad with protein for dinner at least 3xs a week

5. Eating oatmeal and egg whites for breakfast instead of a bowl of cereal or waffle with peanut butter

6. Consuming a protein recovery drink within 30 minutes after a weight or cardio workout

7. Enjoying only 2 cheat meals a week

8. Snacking on grapes, carrots, cucumbers, and apples mid-day instead of almonds and cashews

9. Reading labels and becoming aware of my consumption of salt, sugar, and refined carbohydrates

10. Eating as close to the source as possible

This is what I suggest to you for your own personal fitness evolution:

1. Commit to consistent exercise 4-6xs a week and work hard in each workout. Unless you are losing form or your heart rate is through the roof push yourself beyond your comfort zone in each workout.

2. Track your nutrition for two weeks. Write everything down, including the things that enter your mouth that you are ashamed of. After the two weeks take an honest approach to changing what you fuel your body with. Notice the habits that may be sabotaging your plan for success.

3. Be prepared. Pack your lunch and snacks so you do not find yourself at Starbucks with a rumble in your tummy.

4. Plan your indulgences. Every Thursday for me is Mexican night and Saturday night is date night. I make sure on Thursdays and Saturdays I workout and eat clean for every other meal, as well as fitting an intense workout in on Fridays and Sundays. I find myself looking forward to the indulgence when it's just that - an occasional treat for consistent effort.

5. Read labels and stay close to the source. Know what you are fueling your body with and limit processed food. Pay close attention to the salt and sugar content of boxed and frozen food.

Eat to fuel. Fuel to move. Move to burn.

Fitness Conjuncture

2011-04-04T11:37:00.001-07:00

By definition, conjuncture is a combination of events or circumstances, especially one creating a critical situation. It is a joining together, whether it involves people or a series of actions and occurrences that may produce a result. Fitness is the combination of both
the parts and the pieces - small steps necessary for the result of the bigger picture. It is a conjuncture of an adequate amount of physical activity, clean nutrition, consistent action, rest and recovery.

This past Saturday I witnessed my first endurance trail race. Participation a possibility in the future, however this Saturday I was a mere spectator and an occasional filler of water bottles when athletes would run into the aid station. Endurance running is a sport I have quite frankly always chuckled at....remember I am genetically composed of fast twitch muscles and the gift of a vertical jump that wows the participants of my Cardio Core class. Running for nine hours or even longer- honestly- still doesn't get me lacing up my sneaks to adventure out on the trail, yet I can absolutely appreciate the athlete's who do decide to begin a 50 mile race at 5am and endure several ups and downs while they are pushing their body beyond what is normally acceptable and expected of an individual.

Like endurance running, fitness is also the conjuncture of hard work, discipline, commitment, consistency, motivation, and intelligent decision making. Results surface when you dig in and put forth the effort necessary for your body to under go the physiological changes we demand of it. One has to be disciplined and committed to a consistent exercise training plan in order for results to occur.

As I witnessed all kinds of athletes attempt to finish a 50 mile race, of course I tried to bridge the gap between the sport of endurance running and the incredulous attitude I have had when my special someone sends me his training/racing itinerary for the Spring/Summer season. "Fitness" and endurance running are more similar than I wanted to admit and if you are ever lacking motivation or that spark inside of you that drives you to lace up your sneaks and get a workout in when you do not feel like it at all, spectating and or crewing at just one race is likely to light a fire under your ass and inspire commitment to the fitness goals that have filled your thoughts and hung over your head for years.

As I continue to be in awe of the sport of endurance running and the accomplishments of the athletes who commit to participating in a race longer than a marathon, I cannot help to be all fired up about the capabilities of the body and the mind. Though I have always been an athlete, what I have struggled with most is the mental toughness required to push your body when it has no more push left. Sound familiar? Between long hours at the office, family obligations, school requirements, and social gatherings one can find themselves with little energy to exercise, let alone the mental intelligence to know if you just start moving you will most likely feel better. Excuses are easy to make. There will always be a reason to not go to the gym or to hit the trail for a run. Your bed will at times be more tempting than the conditions you may have to endure when training your body and mind to constantly step it up a notch and challenge your physical capabilities.

What I took from my day of watching the competitors endure 50 miles is that there's a whole lot of feeling like hell in order to wear a metal that claims you are a finisher. No, seriously. Imagine moving your legs one in front of the other for at least eight hours, enduring less than fleeting moments of nauseousness, "I can't do this", "why do I do this", "okay, I feel better", "where's the next pit stop", "shit, it hurts!", and many more mental and physical moments of what seems like torture. It goes beyond the quest of a six pack and sculpted triceps, at least I think it has to for anyone to run 50 miles. I like to think that what I witnessed on Saturday - aside from the unconditional love for running - is the inherent need some have to see how far they can really push their bodies and minds in order to accomplish what they hoped to accomplish when they signed up for the race.

I understand that the average person may not possess this need and that exercise may be about a six pack and sculpted triceps and the mental game can be altered by listening to an Ipod or staying right below the line of discomfort. However, maybe if we did approach our fitness as if it was a 50 mile race we would all be a whole lot fitter - and I'm not just talking about physical fitness.

The best thing I heard on Saturday was, "Do not make a decision to quit the race in the aid station. Get back on the trail and then decide." Brilliance! Of course if one is unable to take in calories or see straight, then stopping is the only right thing to do, but if feeling bad is your reason to quit, then it's just not a good enough reason.

My friends, there will be many many times when our legs are heavy, our minds are full, and our ability to continue to persevere through feeling like crap is challenged. It's what you do in that one particular moment that will determine how badly you truly want to succeed at the goals you have set for yourself. You don't have to run 50 miles to find your physical and mental strength. You just have to possess the will to go beyond the preconceived notion of comfort and stamina, put one foot in front of the other, and strive for a level of greatness that cannot be reached if we settle for good enough.

What are you working for?

What can your body do?

2011-03-23T12:37:00.000-07:00

Boot camp began the beginning of March. I love Urban Adventure Training. It's my baby. "Take it to the streets and find your strength." High Intensity Training outdoors! What's better than that?

This month's group are fabulous. All girls, but first and foremost athletes! Each are armed with a goal, whether it's to build cardiovascular and muscular strength and endurance, or the illusive bikini body that taunts each of us around this time. Every single one comes to play and work. I love this. Though they do not like the hill repeats and I may hear a few moans when it's time to jump across Lamar bridge, moans quickly become grunts and a few laughs here and there. They work hard even when they can't breath, for they know exactly what they are working for!!

Each session is a bit easier.....I'm sure they will beg to differ, however I see them go up the hill faster, lower themselves down a bit further in a push up, and when it comes to running home I actually break a sweat trying to keep up with them. Woo! The challenges that they face are character builders, as well as one step closer to feeling more fit and confident in their every day lives.

Getting outside of the gym and taking on the challenge of a boot camp may just be what you need to Spring into Shape this year. If you are one of those peeps who need a challenge to push yourself, Urban Adventure Training is just what you need this April.

Join the group! What can your body do?

Email Chelsea at chelsea@pureaustin.com or sign up today at http://pureaustin.com/activity.aspx?id=1198

Slow and Steady

2011-03-20T08:40:00.001-07:00

SLOW AND STEADY

My first running race took place when I was five years old. My father signed my sister and I up for the Fun Run, an annual event that took place at our local track. I ran this event from the age of five to about the age of 12. I began in the 40 yard dash, progressing to the 200 meter sprint. I came in either 1st or 2nd for most of the races. I was born a natural sprinter: the first one out of the womb ( I beat my twin sister by 11 minutes) and I always finished 1st or 2nd in gym class when we were racing the boys. When I played softball, I was the girl who stole bases right in front of your eyes and had a knack of pissing off a lot of catchers! And in soccer try outs, though I did not have much skill at the age of 11, I had a 40 yard dash time that inspired a coach to take me on and teach me how to dribble a ball with my feet. I could always do fast. Even when I was a waitress I had quick feet and could cruise the restaurant in record time, turning and burning tables, always on someone's heals and getting yelled at a lot by the managers to just take my time. Hmmm, slow and steady? What the heck is that?

Again, I have trouble doing slow. I'm very good at fast but know that slow and steady running may be just what my body needs after a day of jumping, moving side to side, and running the streets of Austin with my boot camp. Now that I am graduated from Physical Therapy and have the green light for most activities, I am training for a marathon in December. Yes, 26 miles. This sprinter still cannot fathom running for four hours when 100 meters use to take me 12. 5 seconds when I was 12. However, this sort of running excites me as well. Why? Well now my runs are at least 38 minutes and progressing to be 60 minutes next week and this is a whole lot of time to myself compared to what I have been allocating in my training schedule. Wow! 60 minutes to myself out on the trail enjoying the wind, the sunshine, and the swans on the lake. Relaxing! Yes, I am learning to relax, slow and steady.

My point of this biographical history of the progression of my running distance and time is directly related to your time in the gym. Yes, your time in the gym. This week it seemed like the similar struggles of my clients and class members centered around the frustration of the timing of results, the timing of meals, and the timing of workouts. I can write and speak all day about developing an exercise and nutrition game plan. I can list the important details of this plan: Set a goal, plan your workouts and put them in your schedule, and prep and plan your meals. I can blog and word doc several tips and tools on how to make fitness a lifestyle. However, the bottom line is that most of us - including yours truly - do not know how to do slow and steady and speedy results is not only a demand but it's a necessity to increasing our self-esteem and our willingness to continue getting our butts to the gym.

But this is where I will disappoint most: long term results will not come quickly. And if they do, the likely hood of them sticking around is very much below par. Sorry to burst your bubble, but this is true. We cannot expect to lose 10lbs in two weeks! If you do, it's not a healthy method. Sorry, but I'm telling it like it is. If you continue to eat a dessert daily, no, your pants will not feel loser tomorrow. If you do not exercise on your own or get your cute booty to the gym at least 4 days a week, results will continue being at the top of your wish list. If you do not eat clean for at least 80% of the week, your muscles will consistently sit underneath pudge! If you are constantly sleep deprived and stressed, your body will not optimally function, therefore the excess fat you are carrying around will not budge.

I do not like being the tough love trainer. I'd prefer to stroke your ego and tell you to keep up the good work and keep trying; however even your trainer needs tough love every once in a while to put a fire in her pants. The other day I told my special someone that maybe I will just do 50 minutes for my long run, hesitant to go for 60 due to the mental difficulty I have been experiencing when going long. You know what he said? "Look, you are already making excuses. You want to run a marathon, you have to push through the mental struggles, slow down, and just run slow and steady." I did have an Alley McBeal moment and envisioned grabbing his cute face and knocking it around a bit.....sorry babe......just being honest, yet I then put my irrational emotions aside and knew that he was right. All I have to do is slow down and I will get through 60 minutes of running.

I do believe this is relative to you in the gym. Preconceived notions of time lines will consistently burst your bubble. Irrational expectations will continue to disappoint you. What you need is a well thought out plan and rational time line that will deliver you results in a timely fashion that will also stick around in the future.

It takes on average about 6 weeks to see results if you are consistent with your daily workouts and clean nutrition plan. So start today. May 1st can be your check in point. Set a goal. Plan your workouts - at least 4-6 a week for 30-60 minutes. Eat clean. Limit sugar, salt, alcohol, and processed food. ( I have been dessert free for 1 month now!!!! FYI - I am down 10lbs since January 1st.) Sleep at least 7 hours a night. Manage your stress like you manage everything else in your life.

Make it happen.....slow and steady.

MARCH MADNESS: SPRING INTO SHAPE

2011-03-18T10:29:00.000-07:00

March fashion magazines are flooding our mailboxes and the 2011 spring style trends are hitting our favorite boutiques and the popular clothing stores. Snow covered streets and slushy sidewalks are being reported less in our weather forecasts. Seventy degree weather is just around the corner, time to trade in the cold weather parka for a heather gray wrap around sweater and reorganize our closets, shifting the winter attire to the back to reveal the more colorful pieces of our spring wardrobe. As we anticipate peeling away the layers of once needed warmth, short sleeve ruffled tees and bright spring dresses not only reveal a need for sunshine to bronze our skin, but the less fabric that adorns our bodies the more we are confronted with the reflection in the mirror that does not hide the effects of cold weather comfort food and suspended physical activity due to snow days.

It is time to spring into shape! Similar to the trendy necklace that we use to polish off a cute outfit, a fit and trim physique that radiates feminine strength and unwavering confidence can be the perfect accessory that catapults an outfit to photo worthy status. Though we are all brilliantly fabulous in our own ways, not all of us are genetically gifted from the womb with tip top physical fitness. A healthy and toned body requires a considerable amount of effort and attention to detail in the areas of exercise and nutrition. Consistent action produces persistent results. Establishing a consistent exercise and nutrition game plan is the key to successfully springing into shape.

As a personal trainer I am a firm believer that if you like a particular kind of physical activity you will continue to do it. If you do not, you will be more likely to skip out on a workout for happy hour or cheesy pepperoni pizza than lace up your shoes and sweat. No matter how defined your goal is – even if the new cute bikini that you paid a little too much money for hangs directly in front of you every morning as you get ready for work – if you are not looking forward to pushing pass your current physical capabilities to achieve noteworthy, eye catching results you will most likely fall short of your goal due to inconsistent action. Choose an activity that keeps you coming back for more, a challenging workout that incorporates both cardiovascular and muscular strength. Commit to get fit at least four days a week for 20- 60 minutes, depending on the effort and intensity level. You don’t have to dream about exercise – this may not be possible for most of the general population – but one of the important aspects to maintaining consistency is enjoying your choice of physical activity. The fitness industry is constantly evolving; therefore we are blessed with an array of options to meet each person’s individual needs, goals, skill levels, and desired intensity level.

Nutrition is a fundamental component of the fitness equation when in pursuit of a lean, strong, make your head turn physique. I do believe in the expression, “You are what you eat.” The consumption of high caloric foods on a regular basis will eventually stare directly back at you when in front of a mirror and make bathing suit shopping an annual event that you avoid like the plague. The truth is nutrition is 80% of the fitness equation. You can be consistent with your workouts each week; however if you are not cognizant of your daily nutrition and ingest unhealthy food on a regular basis the truth of digested consumption will inevitably make your spring wardrobe snug and uncomfortable. I suggest the 80/20 rule; consume clean, fresh, whole foods at least 80% of the day. Remember that your choice of food is essentially your choice of fuel that will enable your body to perform at work, home, and during your exercise routine. I recommend preparing snacks and meals for the day so you will not find yourself unarmed with proper nutrition, and then starving while standing in front of a buffet. Lack of preparation will result in poor food choices when your blood sugar dips below an optimal functioning level. Pay close attention to portion sizes as well, not only when you prepare your meals but especially when you dine out. You can overindulge in healthy food just as much as you do with the occasional treats or restaurant visit. The palm of your hand is the best guide for most individual portions. Though smaller than what we are use to, paying close attention to proper portion sizes will undoubtedly contribute to a sleeker waist line.

Spring into shape this season with a consistent exercise and nutrition game plan. Choose an activity that gets your blood flowing, heart pumping, and cheeks hurting from thorough enjoyment. Eat to fuel. Fuel to move. Move to burn. And don’t forget to smile for the cameras!

2011-03-06T15:06:00.000-08:00

SWEET COMPETITION

I have a secret that I have only just begun sharing with clients and on the microphone in class. I, Chelsea Paul -a long time lover of anything sweet, chocolate, and peanut butter - took a friendly bet that I can go till January 2012 without any food that resembles dessert. Gasp now! Breathe....yes this is true. If I lose? Um, let's just say the neighborhoods of Barton Springs will see me in the nude running. Yup! I bet that I could refrain from sugary treats from February 14th till January 1st, 2012 or I will have to run a naked mile. You can laugh now....

Why did I sign up for this self-imposed torture that in the past never had me on the winning side? First, I need accountability when it comes to dessert. I have an issue, quite similar to my sneaker fetish. Ahh, if only one could eat peanut butter malt balls in pink Nikes all day and not gain a pound! Second, I have been saying for years that this year is the year that I see the muscles in my mid-section underneath the many bowls of ice cream topped with peanut M&Ms. I want a six-pack, admittedly. I understand that it won't stay like that forever unless I remain strict and disciplined with my diet; however this is the year I would like to teach class with only my sports bra and short shorts and not suck in the entire time when I am side shuffling and squat jumping. I loathe the feeling of fat jiggling! ( I know you know what I mean.) Third, I believe eliminating dessert will increase my energy levels. I have relied on a trip to Whole Foods for a purchase of 7 malt balls on a regular basis to help me get through the long days at the gym. Though emotionally satisfying at the moment, I am equipped with the smarts to know that the sugar rush is just that, a fleeting burst of artificial energy that quickly will zap my body completely of any sustainable alertness. Last, but surely not least, not only do I not want to run a naked mile in the neighborhoods of Barton Springs, but I also do not want to continue having the same goal year after year, throwing up my hands to defeat just so I can have the taste of chocolate on the tip of my tongue. Please take note that I am not a practitioner of absoluteness; however with desserts I feel I really needed an intervention. So I now do not participate in the consumption of sweet decadence.

Now I need to laugh....and breath.

Nutrition is 80% of the equation. You as a follower of this newsletter already know this! I say it all the time. Honestly, I have never been strict with my diet, hence the lack of definition in my thighs, the appearance of cellulite on my booty, and the pudge that jiggles below my belly button. I'm not picking myself apart by any means, this just a mere admission of the areas of my body I would like to see improve and the understanding of how truly important nutrition is to achieving the results I desire. I too love to eat. I have built my training platform on if you work hard enough in the gym you can eat almost anything you like. Then I reached my 30's and that particular aspect of my platform began to unravel in truth, frayed seems bared the holes in the fabric, and no longer did 60 minutes of cardiovascular exertion guarantee the fit of my favorite pair of jeans. The consumption of high calorie foods -specifically a nightly dessert enjoyed in the comfort of of my own home outfitted in pjs, wrapped snugly in my special blanket - began to show it's effects on my body. The mirror does not lie, which is why I have avoided it's ugly truth most days of the week. However, one glimpse at my reflection has spoken loudly the truth of the food I have chosen to put into my mouth. You can workout 5 days a week for 60 minutes. But if you eat junk on a regular basis, the truth of digested consumption will knock you in the forehead. And this is what happened to me my friends. I know I am fit and healthy. I understand that I am muscular and relatively trim. However, when in a bikini I do not feel confident. And yes this may be an issue to seek professional help for, but I also know that what stares back at me is the reflection of a girl who eats sweets at least once a day, and in the past usually twice a day.

My decision to eliminate dessert was definitely first made in the heat of friendly banter and my special someone taunting me with expressions like, "You could never last more than a month." Oh yeah! I remember thinking, "I'll show you, you little %$#@^&!" What? Only a month? What faith you have in me! And then I took a big breath and realized that I was pinkie swearing to a bet that could have grave consequences if I ended up folding or giving in to my sweet tooth. This sort of bet to induce will power in order to obtain a sleek mid-section is not encouraged by this trainer. I am flawed. Honestly, I do not know that I would be able to eliminate desserts entirely from my food plan if not faced with the possibility of having to run in the nude through a neighborhood filled with families.

The method behind my madness is purposeful even if it's just that, mad. I crave confidence and a fit physique when dressed in a sexy bikini in the summer. I want to teach my classes in the latest Lululemon sports bra and short shorts and feel truly good about myself. Again, I do not lack a positive self-esteem; however admittedly lately I have been having more moments of self-deprecation than usual and know it's the realization of my addiction to sweet treats that stands in the way of flaunting my fit body in a barely there swimsuit.

It's the small changes that produce big results. Three weeks into this madness and not only do I have more energy through out the day, but I tried on a pair of notoriously tight jeans the other day and could not believe that they did not cut off my circulation any more. Wow! Only three weeks and I can see a pretty significant difference. What a confidence booster. Small changes produce forward momentum. How often have you tried to change everything all at once with your fitness game plan and then fall flat due to the overwhelming effects of too much at once?

So what small changes can you make to your nutrition beginning today that could increase your energy levels and improve your confidence this summer out on the lake? It's March now, spring is just a few weeks away, and no more baggy sweaters to hide what you do not like about your body. Again, I do not encourage an absolute bet that may result in nudity; however I do encourage a good look at what may be standing in the way of achieving your most fit self THIS YEAR. It's one thing to wish for change to occur, it's a whole different ball game to commit to make it happen.

Chelsea's Bi-Weekly Fitness with a Purpose Newsletter

2011-02-23T11:17:00.000-08:00

http://myemail.constantcontact.com/Chelsea-s-Bi-Weekly-Newsletter.html?soid=1102670127414&aid=XiWPL3idKTs

When life just gets in the way......

2011-02-17T04:01:00.000-08:00

I train approximately 30 individual clients a week. It seems like each week there's what I call reoccurring themes that are defined by similar physical and emotional struggles that the majority of my clients are experiencing during a particular time. The past few weeks what seems to be the reoccurring frustration amongst my client roster is how life seems to sneak up around the corner, nudge you in the side, knock the wind right out of you, and then sit in front of your face with that annoying grin and I told you so chuckle. Oh, and it seems like this happens right when you are just creating forward momentum in your fitness game plan, when you are finding your groove in the gym, when you finally feel like you are building consistency with your workouts and daily nutrition. This my friends is the reality of life hitting you right upside the head! Ouch...

So what the heck do we do when this happens? I for one am not an expert in maintaining balance when the seas get rough. I struggle like yourself. I binge on Ben and Jerry's. I throw my own pity parties and temper tantrums. I cry, "Why me" and then swear it's karma doing it's duty and punishing me for the times I lied to my parents or called in sick back in the day to the restaurant I use to work at when I clearly was just terribly hung over. Instead of using my intellect to problem solve, I actually create more problems for myself by letting everything else in my life get thrown overboard. Does this sound familiar? When one area of your life takes a sudden detour, does everything else follow in it's footsteps? Do you then just say the heck with consistent action across the board and find yourself falling apart at the seams? You my friends are not alone.

I believe it's all about problem solving and using the skills that you have learned in the past to navigate the rough waters of the sea to weather the storms that are inevitable in life. However, when overwhelmed by the increasing demands of life and the stresses of too much on our plates, the ability to problem solve gets tossed overboard and we find ourselves struggling to keep our heads above water. And this is when everything seems to unravel at the seams and what once was just a small obstacle in our paths has now developed into that disrupting reconstruction of I-35 where the detour plan completely turns you around in the wrong direction. Problem solving is the key component of navigating through the rough waters we will inevitably sail through at more than one time in our lives. Without the ability to analyze the problem and find a solution we may constantly find ourselves looking for a life raft. One piece of advice I tell my clients is that it's important to be armed with a plan. Without a plan, you will likely be heading in the wrong direction.

4 Steps to Problem Solving:

Sourced from Science World 1993

Sourced from Environmental-Decision Making

1. Understand the problem: Define the problem you want to solve. How is this problem impacting you? What is the current situation and what is involved in making this a problem?

2. Devise a plan: Generate a number of possible solutions to solving the problem. Examine each solution's pros and cons.

3. Carry out the plan:Take the first step towards the appropriate course of action. Implement a step by step strategy to alleviating the problem in a realistic time frame.

4. Evaluate the process of your problem solving: Analyze the effects of the solution and make the necessary changes to produce the most positive results.

As a 32 year old young professional I now know that it is pertinent to be armed with the knowledge of problem solving. There is no such thing as smooth sailing. The sun can be shining one moment and then the next you can be taking cover and hoping that you are not struck by lightening. So what are you going to do? Are you going to allow one problem to completely disrupt all forward momentum? Or will you define the problem and find a solution?

Chelsea's got her groove back

2011-02-13T04:41:00.000-08:00

I am sure you all know what's it like to loose your groove. Some call it Mojo, or flow, or routine....I call it groove. Loosing my groove can completely stop me in my tracks, leave me disoriented, then standing in front of the mirror staring at my reflection with evil eyes trying to find an angle that does not make me feel fat and worthless. (I'm an honest girl)

Between the two injuries I have so infamously struggled with in 2010 and then this out of the blue gall bladder surgery, I thought my groove would never come back. However, it has poked it's little head around the corner and light is not the only thing it now can see.

I am running again! (Imagine me dancing in the living room right now to Madonna.) I am also able to workout in the gym. Of course there are still some guidelines and a few restrictions; however for the most part I am able to sweat and feel like an athlete again. Woo hoo! Also, I can take classes again. Cautious? Yes, but I am now able to participate in group x classes without fear of damaging myself for good. I use light weights. I do not perform push ups (Stephanie T did about 75 push ups in Pump Raw yesterday. @#$%^&!) And when it comes to squats and lunges, I follow my own advise and front load the bar or do not use any weight at all. I have learned to problem solve. I learned this from a special person in my life. He said being an athlete is all about problem solving. It's not about if there's a problem when exercising or racing. He said it's about when there's a problem, what are you going to do? Wow! This is one of the best pieces of advice I have ever received.

Finding my groove again has helped me not only in my personal life but especially at work. Forgive me for saying this - however I have admitted this in the past - but I have held anger and resentment towards others because they get to workout and I do not. I am so sorry for this, but this is the truth. But now that's dissipating and I feel like I am back in line with all of the other amazing athletes at Pure Austin. I now feel fit, strong, and worthy of clients. (I know I have always been worthy but I have not felt like it at all.)

I will still have my moments of feeling rhythm-less. There will be days when my shoulder is aching terribly and I know I pushed it a bit too far in a workout, for my ability to take it easy is still a struggle. My IT band will still be tight here and there after a run; however this will be relieved from adequate stretching and rest, though still an art form that is a work in progress. At times I am still too hard on myself, judging myself because I am unable to keep up with the pace of the lead pack or take Shirly's slash class, or get down to the floor and perform every push up Stephanie demands of her students.

I can say the greatest thing I have learned in the past 8 months is the value of understanding what my body can do. I may never be able to do man push ups again or eat lamb now that I don't have a gall bladder; however, I can do so many other things why focus on what I cannot? I believe this is one of the problems with the fitness industry and how the media hypes up the process of getting in shape. I too will get intimidated by infomercials and the new trends of fitness for the intensity that is thrown in your face can make any one feel like if they can't be 100% why be anything at all.

Building strength and losing weight is a life long process that can be broken down in incremental steps that will create monumental movements. One step at a time...at your own pace...in your own race...doing what you can do! That's what it's all about.

Urban Adventure Training: March 7th - 30th

2011-02-03T09:13:00.000-08:00

Urban Adventure Training begins March 7th - 30th with Pure Austin Fitness Specialist Chelsea Paul. http://pureaustin.com/activity.aspx?id=1183

Take your workout to the streets and find your strength. Urban Training is a fast paced, high intensity workout designed to the use the streets of Austin as your exercise playground. Burn fat, gain strength, and increase endurance with this progressive workout that will integrate a variety of calisthenics, plyometrics, core exercises, sprinting, hill running, and urban obstacle courses. Cardiovascular and strength assessments will be measured at the beginning and end of each clinic. Homework will be given every week. There will also be opportunities to train for and compete in upcoming adventure races.

What can your body do? Take a step outside of the gym and begin your fitness adventure.....

Free preview Feb 28th at 6:15pm

M and W 6:15pm - 7:15pm
8 sessions
$175 for Pure Austin Members
$225 for non-members

March 7th - March 30th
April 4th - April 27th
May 2nd - May 25th

contact me at chelsea@pureaustin.com

Who is holding you back

2011-01-30T14:31:00.000-08:00

Who is holding you back?

This week I had my first run on the streets of Austin since last May. It was a warm January day. The sun was shining for what seemed to be the first time all winter. I had butterflies in my stomach all morning, anxious I was and excited knowing that I had my new Nikes and it was finally time for me to run again. I have been in fear of beginning the interval training workouts that the PT has prescribed. Fear- what a paralyzing emotion that could keep you standing in the same place for too long. However, it's a natural defense mechanism. I have been injured and going to physical therapy for eight months for both the shoulder and hip. As I laced up my Nikes and applied sunblock, my knees began to shake and I had beads of sweat on my forehead. "Chelsea, it's time. You can do this. Your body is ready. It's time." I stood looking in the mirror staring at myself. I have been so afraid to be injured again that I have skipped prescribed workouts and remained inactive in my classes paralyzed by fear, held back by no one else but myself.

The first run I knew would be the hardest. First, back in May I was running sub 24 minute 5k races. I now get winded walking up the stairs to my apartment. Stop shaking your heads. This is true. I am not in the shape I was when I stopped working out consistently in May. Second, I am a natural sprinter and when I am on the streets of Austin I just want to fly. I love running through traffic and dodging red lights and turning the corners of the city blocks picking up the pace to keep up with the energy of down town. However the goal of the interval workouts is to find my pace and comfort within a reasonable steadiness. Ha! Now that is so not Chelsea. Reasonable steadiness? What the heck is that? I am not very skilled at practicing patience. This is my confession. I have wanted to run, squat, lunge and push up since I first met my PT. She would say all of the time, "You will get there." And I would roll my eyes - though I love this woman - and say really nasty things underneath my breath for I thought this whole take your time thing was foolish and completely unnecessary. Let me tell you now who is the fool......

I put my ball cap on and tied up my new Nikes and walked outside into the sunshine. If you know me, you know I have a sort of an obsession with sneakers; however there is nothing like a new pair of sneaks adorned with the color pink to get me all gooey inside, as well as super motivated to stand on the edge of myself and face my fears head on ready to discover what I truly am capable of. I have a friend who told me the other day you just have to get out the door. After that, you will know what to do. Ha! How true...how relevant...how fantastically rational though isn't that the most difficult step to take? Whether it's running for the first time since May; or getting yourself out of bed to head to the gym early in the morning; or looking at yourself in the mirror to face the awful truth that you need to do something to improve the state of your health and well being, the first step is the most crucial step of the journey that will inevitably determine the direction of your course. Yet, there are many who do not take the first step. Or worse, they take one step and get scared - excuse my language, but this is appropriate- shit-less and then turn back to hide in their comfort zone. However, are we really comfortable. Are we happy living in our fear? Are we not killing ourselves slowly remaining in the same place?

So I am the fool....

Though only intervals - 1 minute running followed by 2 minutes of walking - I RAN! The sun warmed my shoulders. I felt absolutely amazing, like I was reborn... as if I found myself again after this long journey of injury, heartbreak, and surgery. I was FREE. For the first time in 8 months I was a runner again. I felt dignified, for here is the truth. A trainer who cannot workout is like a singer who has loss their voice. Imagine that. I will spare you any further explanation and only say I have not been myself. I have had to adapt and I will give myself a pat on the back for I do believe I have done a pretty good job at putting this all into perspective; however when I get home at night after work I have to just stand STILL and take a long, deep breath. Truth: I have been angry that everyone else gets to workout and I cannot, AND IT'S MY JOB! A bit foolish, yet an honest human reaction caused by internal frustration.

So I ran, interval by interval, and not only did I take the first step but I continued to progress forward, incrementally. When I finished I felt like I was the first person who crossed the finish line. Yes, I did have tears in my eyes. I am so soppy and emotional, yet I honestly felt so victorious. I have feared too long the first steps back and now that was all behind me!

If you believe you can't do something, then you are right. We can talk ourselves out of anything. We can hold ourselves back due to the fear of just taking one step forward. Though the mountain may be high, you will eventually reach the top if you commit to get there and then do the work necessary to ascend the many hurdles of the climb.

Why do we limit ourselves? Self-imposed limits will keep you standing still in the same place...and then you are left alone knowing that it was only you that limited the possibilities of achievement. Are we not worth the first step?

Once you get out of the door, you will know what to do.

Fueling your body to get results

2011-01-23T07:26:00.000-08:00

It's January 23rd! Wow, I believe this year will go as fast as last year. It seems like just a few years ago I was raising a champagne glass to celebrate the turn of the century. Though people say time is all we have, it sure does feel like more time is what we need these days.

February is one week away. How is the new year treating you? Me? It's definitely not been the start I had envisioned: gall bladder surgery, time off from work, and this overwhelming feeling of unfitness that I cannot shake even if my rational thought is saying, "You are recovering from surgery!"

I have been asked several times this week either from clients or from acquaintances in conversation what steps can one take to get the physical results most are in quest of when starting a fitness regimen. I find myself often perplexed as to how to answer this. It's an answer where you have to consider science and strategy. Some trainers believe there's a fool proof system...I do not. If there was most people then would be in shape and living the life they crave in good health.

My philosophy is based on four definitive parts of the fitness equation that if adhered to I believe one could see results. They are: Goal Setting/Schedule planning, Clean Nutrition and preparation, Exercise, Sleep, rest and recovery.

1. Goal Setting/Schedule Planning:
First, you have to know what you are working for and why you are working for it. No matter what, whether it is weight loss, strength gain, to fit into cute clothes, to lower your risk of health problems, or to rehabilitate from injury without a goal and a reason for your health and fitness quest it's easy to fall off track. Second, planning your workouts and scheduling them as meetings in your weekly itinerary is key to making time for exercise. We make time for everything else and yet we will skip a workout just like that, ignoring what we personally need to do to be fit and in control of our lives. Exercise is non-negotiable in my books. The body needs to move in order to burn excess calories and to promote blood and oxygen flow. Set a goal. Plan your workouts. Commit to get fit.

2. Clean Nutrition and Preparation:
This is the one area that most will struggle with, including myself. Unfortunately, it is 80% of the equation! You can exercise 6 days a week and sleep 8 hours a night; however if you do not follow a clean nutrition plan your effort will be sidelined and the scale will not budge. I am not a calorie counter. I follow clean eating 5 days a week and then on the weekends I indulge reasonably. Nutrition is tricky though and your goals do have to be 100% considered when trying to find a nutrition game plan that works for you. Clean nutrition for me is: limiting processed food items, sugar, salt, drinking 3 liters of water a day, eating 5-7 small meals a day that all include lean protein, complex carbohydrates, and healthy fats. I plan and prep my meals daily so I do not find myself starving standing in front of a buffet in the middle of the day. I am not strict with food but I will say the following nutritional guidelines will reduce fat and increase lean muscle mass: (side note: I do not always follow this but if you are looking to be lean and fit these will get you there)

A. Eliminate bacon, sausage, butter, heavy cream, cheese, refined sugar and carbohydrates, desserts, alcohol
B. Consume 3 portions of carbohydrates the size of your palm in the first part of your day, before 4pm
C. Consume 5 small meals a day and count calories! Know how many calories your body needs and then create a 500 calorie deficit a day to lose a lb a week.
D. Eat 20-30g of protein within 30 minutes after a workout... and liquid form is best utilized.

3. Exercise:
Without movement you will not burn excess calories, bottom line. Yes, some have loss weight without exercise by following a strict nutrition plan. Again, that's the immense effectiveness of strict nutrition. However, I believe that it's essential to enjoy your life as well and there's nothing like good food and drink with friends to help alleviate the stresses of life! We need to exercise. Cardiovascular and resistance training are key components of the exercise game plan. The American College of Sports Medicine recommends: For weight loss, do 250 - 300 cardio minutes per week; to prevent weight gain, do 150 to 250 cardio minutes a week; for cardiovascular health, do cardio between three to five times a week for 20-60 minutes. I RECOMMEND 4 20-60 minute weight training workouts a week. The more lean muscle you have the better your metabolism will be. I am 5'6, 152lbs, and a size 6. I have been the same weight relatively for almost a year and I have not been able to workout due to injury for about 9 months. Thank you lean muscle mass!

4. Sleep, rest and recovery:
The more sleep deprived you are the more your body will produce the hormone cortisol which enables your body to store fat around your mid-section. Just like exercise, we all sacrifice our sleep in order to accomplish everything we need to do through out the day. It is imperative to sleep at least 7-9 hours a day for the body to fully rest and recover from not only exercise but most importantly the physical, emotional and environmental stresses we face every day. Also, I recommend at least one day a week where you do not exercise nor work. I know that this is difficult - speaking from first hand experience - however if properly rested and recovered we will be on the right track to reaching our fitness goals.

Today reevaluate what you have been doing to make fitness a lifestyle and to reach the goals that you have set for yourself at the beginning of the year. Do you have a well thought out exercise game plan? Are your workouts scheduled weekly? Do you know what you are working for and why? Are you eating clean 80% of the time? Do you exercise at least 5xs a week for 60 minutes? Are you sleeping at least 7-9 hours a day? Just like any plan, your fitness game plan will constantly need to be re-evaluated, re-adapted, changed, and payed specific attention to in order to obtain the physical and emotional results you are looking for.

What can your body do?

Fitness with a Purpose Newsletter: What can your body do

2011-01-16T10:24:00.000-08:00

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Be a consistent fighter

2011-01-15T06:07:00.000-08:00

"Rowing harder doesn't help if the boat is heading in the wrong direction."

Kenichi Ohmae

At the start of the new year I was on fire. The injuries that I had battled all 2010 with were now minor issues that I was beginning to physically overcome. My PT released me to most activities, my feet hit the trail again for intervals of running, and I actually woke up the next day after teaching my classes sore. My client roster filled up and each class I did teach I was packing them with more than 30 eager participants. My well thought out To Do list for 2011 that I conveniently placed on my Blackberry contained several checked off items that were hanging over my head in 2010. The word document that contained dreams and goals for 2011 began to become a life of it's own and my will to make this year the "I'm going to change the face of fitness" year filled my soul and allowed me to jump out of bed each morning at 4am like a college cheerleader making her debut at UT Stadium. Like I said, I was on fire! One foot in front of the other I was making it happen, paving the road to my personal success without barriers and that horrible thought process that contains fear, reluctance, and the words I can't.

Then last Thursday I began to feel like something was stuck in my tummy, a bulbous protrusion that I kept on getting my friends to touch right below my sternum and their faces said it all. Something was not right with me. I was unable to eat or drink for days...and if you know me this is virtually impossible to imagine. But it was true! On Sunday a trip to a clinic left me with a diagnosis of indigestion, a few antacids, tears, and now the mashed sweet potatoes and apple sauce that I had found refuge in were now unable to be swallowed. Monday I went to work but left half way through a session calling a friend to take me to the ER. Before you know it - and this was one of the scariest moments of my life - I was being put to sleep for Gall Bladder surgery. I had no idea it was diseased. I'm not over 40, nor overweight, and I do not consume a diet high in fat. (We'll ignore my peanut butter obsession, ssshh.) However, apparently the upset tummy that I have been dealing with for a few months - I limited dairy and beans to help relieve this - was the early sign of gall bladder failure. I lied there alone before surgery thinking. It seems like the only thing you can do in hospitals is think. I ran over the tapes of the past few weeks and began to get angry. I'm just getting off the injured list and clients are just getting into the groove. Ahhhhhhhh! Why me? Why? Ugh!

When I woke up from surgery, let's just say humbled would be an understatement. I hurt so bad and the days to follow became a test of not only physical strength and determination, but also mental endurance. I am use to squatting, lunging, jumping, shouting, eating, and smiling. The only thing I could do was lay down on my back, watch really bad television, and sip broth. It 's been such a struggle to take a breath - literally and figuratively - as well as know that this too shall pass and in a few weeks I will be back to normal. Time can tick by so slowly!

Today I do feel a little wind beneath my wings. I can sit up without back pain or my abs screaming at me. I managed to get a 1/2 cup of oatmeal down and I'm actually looking forward to running some errands later this afternoon. I may be able to have a broth-less lunch. Solid food will be a treat. This is beginning to get a bit long winded. Good to know I haven't loss my skills in story telling. I have had a lot of time to think. The one pressing issue on my mind these pass few days has been Consistency. What I find amusing is it's only two weeks into the new year and my quest to constantly move forward and do one thing a day that gets me closer to my big audacious dear to dream big ginormous goal has been interrupted. I am the girl interrupted. We all become interrupted at several stages of our lives. It's outright frustrating and annoying and I still pull my hair out trying to understand why when I finally get moving in the right direction do I run into a road block that leads me places that I hadn't planned to visit. Ugh! And then there's that calming, yet I told you so voice of my father that instills a bit of logic and ration into my off kiltered thought process telling me that life is not always filled with butterflies and rainbows.

Back to consistency, and I promise this all has a point. Whether it's gall bladder surgery, injury, unemployment, a death in the family, a hectic work schedule, overwhelming family obligations, or what seems like paralyzing fatigue if we are not consistent then that big audacious dear to dream big ginormous goal will remain out of sight and a mere silly thought of possible accomplishment that hangs over our heads for the rest of our lives. My brother taught me that you don't have to win every fight, but make sure your opponent walks away just as tired, bruised and bloody as you are. I'm not promoting physical violence, however I want you all to find your inner fighter. Enter the ring on our toes. Allow that nervous and anxious energy to fuel your punches. First, have a plan. Second, devise a strategy. Third, train each day. Be consistent. Think about this. We are all practicing consistency every day; however is it the consistency that will get you within reach of your big audacious dear to dream big ginormous goal? We can be positively consistent or detrimentally consistent. It's a choice.

Consistent action produces consistent results. Are they the results you are working for? Are you putting forth the necessary effort that will create the life you crave to live? We all will be interrupted several times in our lives. It's what you do about it that will determine where you go in life and how YOU FEEL ABOUT YOURSELF.

Step into the ring, put your gloves on, and become a fighter...with consistency in your corner.

Today is your day

2011-01-05T03:58:00.000-08:00

Yesterday I was challenged. I needed a run or a workout that was not about damage control - timed intervals or worries about placement of the shoulder blade. I needed an all out sweat fest that involved a rocking Ipod play list and beads of sweat pouring off my forehead. I settled for conversation with my Physical Therapist.

As a personal trainer I listen for a living. Yes, I count reps and sets, plan goals, ask clients what they had for breakfast, and I come to work every day with my "kid's" goals in the forefront of my brain. However, I am most importantly a listener.

Yesterday, it was particularly hard to listen and not want to fix everything. I drive myself crazy trying to fix everyone's problems when listening is all a person may need at this specific time.

After I listen - and I say this respectively - I become burdened with the next step. How do I play a role in this? What are they going to do? How did they let themselves get here? Why do they not see their constructive habits. Hence the need for a run or a major pounding of the weights!

My PT said yesterday that all I really need to do at this specific time is listen and ask the right questions. At that moment I realized she was listening and asking the right questions, to me.

So today is the day we all pay a little more attention and listen. Try it. Practice the skill of taking each word in and forget about having the answers, rather let that person know that they are not alone in their struggle and they have the skills to pull themselves through. Maybe it would be appropriate to say, "Just listen to yourself."

Carpe Diem!

Fitness with a Purpose Newsletter: What can your body do

2011-01-02T11:07:00.000-08:00

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Incremental Changes create monumental movements

2011-01-02T09:39:00.000-08:00

This is your year: 2011. Pop open the bottle of champagne or sparkling cider, it is time to celebrate your accomplishments of the past year and look forward to the infinite possibilities of the New Year. As you raise your glass to toast with your family and friends take a few moments to reflect back on how the year unfolded. Consider what you are the most proud of and what you would like to improve upon or effectively change. Allow these to stir the course and influence the resolutions that you will ring in the New Year with.
Health and fitness will undoubtedly top most resolution lists. As the demands of work, family, and social responsibilities increase and at times become overwhelming, unfortunately for most it is health and fitness that will lose priority and be put on the back burner when schedules become full with the things we have to do today. Taking care of ourselves physically and mentally will get pushed off to the sidelines giving way to the demands of the office, the spouse, the children, and our friends. However, without our health prosperity in other areas of our lives will fall short. Our confidence will waiver. We will find ourselves fatigued, malnourished, and unmotivated. Commitment to a daily exercise regimen and sensible nutrition plan will lose its fervor and take out and missed workouts will replace the healthy lifestyle changes we promised to keep for the New Year. Before long we will find ourselves at the beginning of another new year, writing a list of resolutions, vowing that THIS year will surely be the year to get in the best shape of our lives.
Incremental changes create monumental movements, and in the area of exercise and nutrition small, realistic changes become essential to achieving an optimal fitness level. Rome was not built in a day, therefore losing weight or dropping a pant size or finishing a half marathon will not happen with just a snap of the finger. Shedding those unwanted pounds that sit on your hips and thighs or getting into exceptional cardiovascular shape requires a steady climb to the top. As you put one foot in front of the other, allow 2011 to be the year of your fitness revival. Start from the beginning and embrace the process of adaptation and change with these easy to follow steps.

1.Commit to a consistent exercise plan. Change must always be balanced with some degree of consistency. Consistent action produces long term results. This year commit to moving your body at least four times a week for 45 – 60 minutes. Find a type of workout that you look forward to. Maybe you are a gym person; or you prefer outdoor boot camps; or running groups keep you on track; or you have been wanting to adventure into a dance or yoga class. If you enjoy an activity the chances are greater that you will remain consistent and committed to an exercise program.

2.Set short term goals. Knowing exactly what you are working for will keep you motivated during the times you feel like skipping out on exercise or having a second piece of pie. As a personal trainer I ask clients to set weekly, monthly, and 12 week goals. This enables clients to focus on the immediate future, keeping each goal small and obtainable. Without a goal commitment to an exercise game plan will most likely waiver when the demands of work and family are pulling you in all different directions.

3.Improve your nutrition one day at a time: Nutrition is 80% of the fitness equation. One can be consistent with their exercise plan; however if you are eating hamburgers after a sweaty workout progress will continue to negate you. Focus on consuming 5 small meals a day consisting of a lean protein, complex carbohydrates, and healthy fat. Clean out your kitchen pantry closet. Become a label reader and begin to look at the food products that you consume daily. Limit processed food items and those that are high in sugar, sodium, enriched and bleached flour, saturated and trans fat, and contain more than 10 ingredients.

4.Perform a closet audit. Though they are cute and may come back in style one day, those jeans from high school or college do not fit and may never fit again. You will lose the weight; however the shape of your body is different from a few years ago (or a decade) and keeping clothes that you wish you could fit into will only discourage rather than encourage. Weight loss is equally mental as well as physical. A closet full of clothing that does not fit will most likely frustrate rather than motivate.

5.Rest and recover. Lack of sleep can result in weight gain. If you are skipping out on your Zzzzs you could be contributing to the size of your waist line. When you are tired you will be more prone to passing up a workout and saying yes to that dish of food that may be comforting, but surely not healthy. Aim for at least 7 to 9 hours of sleep each evening.

You want something. Go get it. Period.

2010-12-29T02:50:00.000-08:00

You got to work hard to play to win

2010-12-28T11:03:00.000-08:00

I will become what I know I can be

2010-12-28T11:02:00.000-08:00

Let Passion Trump Logic

2010-12-28T09:42:00.000-08:00

Confronting my insecurities: December 28th

2010-12-28T09:41:00.000-08:00

Last week I wore shorts to the gym. This week- and I'm not sure if this is an insecurity by definition - I will accept that I just cannot help everyone. Admittedly this does make me insecure, whether it's in my friendships or with my clients or with my family. Since I was a little girl I have always wanted to help everyone in need. Homeless people on the streets or in the restaurant using their last dollar for a hot cup of coffee would make me feel things I could not understand as a small girl. My father always knew I was different, coming home from school and asking why kids said mean things and why they felt like they could push me around. I never really was concerned with getting picked on, rather more trying to figure out why they did it. Of course it hurt to be called names; however I wanted to know if they were hurting and if that's why they tried to hurt me every day.

In my adult years, I was the waitress who actually cared about the answer to the casual, "How are you." I would take more time with tables than other servers, and when it was time to close out there were some customers who received hugs and a heartfelt thank you. It has always been my nature to be connected to others, to yearn for more than the superficial acquaintances we are so accustomed to now.

As a personal trainer, it is my goal to work outside of the box. I am not just a person who counts reps and sets and calories. I do not make my clients keep food journals. I am not concerned with perfection and absolute action. I focus more on what your body can do and less on what your body looks like. I want to know why a person will not take care of themselves, what they are in fear of, and why others are more important than themselves. Maybe I should have gone into counseling; however I always knew sitting in a chair would drive me crazy. When I coached high school girls I had a special connection with most of the girls: and it was those particular girls who had the deep internal struggles that I affected most.

December is a challenging month. Holiday parties and travel schedules completely disrupt routine. Contemplating ones health at the new year is quite normal, this being a burden for a trainer when a client is not happy with themselves or disappointed in their lack of progress. I am a listener. I feel and see everything. I am filled with this yearn to help and reach out. I don't want anyone to leave the gym and not feel like they were a success. I work so hard at making each client feel special, and yet this month I just haven't been able to make everyone feel good. I am well aware that this is not possible...but for some reason it's effecting me more this time.

Both my sister and a close friend have PTS. I have been loss for words when talking with them. I have no idea how to help, what to say to make it better, or even what to do to silence the uncomfortableness. My mother told me today that I have done everything I can to make it known that I am here for them. I hung up the phone and still felt defeated.

When I came home today I just sat on the couch thinking about my need to fix everything. Then I chuckled and said, "This would make a good blog post." As the new year approaches, I would like to accept more that I just cannot help everyone. I can listen and be there when they need me. There will be some times when I cannot be there and that doesn't mean I'm letting them down nor not being a good friend. This is obviously easier said than done at the moment, wiping the tears away as I write this. The fact of the matter is I am happy and living the life I crave and I want every person I know to feel this way and to enjoy waking up each morning.

My mother said to me that it doesn't make me less of a personal trainer if I don't produce big results. And it was my father who said that if you just affect one person on the team you have been a success. I guess it will be me who understands that not all can be fixed, but a shoulder to lean on is just as good.

Confronting my insecurites: December 21st

2010-12-22T03:36:00.000-08:00

Yesterday I woke up with this urge to begin wearing shorts again. Okay so this may sound kind of funny for a trainer who has very muscular legs; however since May when I injured my hip and had to stop running and doing any sort of sweaty activity I have not particularly loved my legs. I will admit that what use to be an asset for me when waiting on tables has turned into the one body part that I hide underneath LuLu pants and baggy soccer trousers. I prefer to be in pants and have always had this preference. I feel like I can just jump around and move in all different directions without shorts riding up or getting in places that are clearly uncomfortable. Since I have not been running or lunging I just feel loose and flabby in my thighs. Ladies, you know how that feels! So training in pants has helped me not focus on that.

What do I not like about my legs? I have cellulite and it's stubborn, strategically placed on my thighs where you cannot see it up close but for some reason I CAN ALWAYS SEE IT. I have had it since I was 15. My mother and her mother have it. Genetics will be my nemesis here; however when I was running and squatting like a maniac it seemed to dissipate to my naked eye. I also have veins that can make me a bit self-conscious. I am not just picking myself apart. When standing in the shower or looking at myself in the mirror this is what I see. Just like you - even though I am a trainer - I have insecurities that could start a morning off terribly. Honesty at it's finest here.

As I begin to heal more quickly and now have had the green light to begin working out more and start a walk/run program I told myself yesterday that I am going to have to begin confronting my insecurities. Just like you I have more than one...my legs seemed like the best to face head on this week. I do not want to enter the new year with these insecurities hanging over my head. Life is far more complicated than stressing about cellulite and loss muscle tone.

So yesterday I put on a pair of LuLu shorts and my favorite pink sneakers of the moment and confronted my soft spot! I vow to not be paralyzed by distorted body image this upcoming year.

When I walked into the gym my attire was quite noticeable. Ooh, people are really paying attention to me. A good thing for a trainer but for that girl who can sometimes beat herself up in the mirror...eeek! However, I smiled and walked with confidence and knew that what I was doing stemmed way beyond just putting on a pair of shorts. I was embracing what God has given me and confronting the beautiful athlete that I am.

What insecurity can you confront today? Stay tuned for my weekly blog post on Confronting my insecurities.

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http://www.facebook.com/home.php#!/clp15

The mental game

2010-12-22T03:34:00.001-08:00

The mental game:

"Catch yourself when you fall into the trap of insisting that things be better - or that you look better, or do better, or that others act differently - before you allow yourself to be happy."

As 2011 approaches take a moment to reflect back on your 2010 fitness game plan. Please do this without judgment and negative criticism. As I have learned from my current injuries and my past approach to working out, there's always room for improvement and change. This is the benefit of personal reflection. It is an opportunity to take a look at what worked, what did not work, and what you can do to see more results. Your personal fitness will constantly evolve. There will be times when you are unstoppable, where you feel fit and strong every day when you wake up. Then there will be those times when you just can't get it together and missing workouts and eating junk have become the norm. Though it's a constant ebb and flow, making fitness a lifestyle is a step by step process that relies on your ability to see when change needs to take place. As we move forward into the new year ask yourself these six questions:

1. Am I satisfied with my current fitness level and what will I do this year differently to be healthier and more fit?

2. How will I make my fitness a priority this year?

3. What can I do to improve my daily nutrition?

4. What do I need to do to be more happy and confident with my body that I have not been doing in this past year?

5. How can I be more productive and successful in reaching my fitness goals?

6. What is the one Achilles heal that is preventing me from living a healthy and fit life?

Take a moment to reflect on the above questions. Remember "incremental changes create monumental movements."

Fitness with a Purpose Newsletter: What can your body do

2010-12-20T07:39:00.000-08:00

http://myemail.constantcontact.com/Chelsea-s-Bi-Weekly-Newsletter.html?soid=1102670127414&aid=DisqgdUDbgs

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HIT THE WEIGHT ROOM CLASS ROOM: LESSON #1

2010-12-20T02:53:00.000-08:00

INJURY PREVENTION: STABILIZERS

What are stabilizer muscles?

Stabilizers are those muscles that act to stabilize one joint so a particular movement can be performed in another joint. They act isometrically so the primary mover muscles can do their job. Example: When you perform a stability ball chest press, the primary muscles are the chest and arms and the stabilizer muscles are the abs, back and legs.

Three principle stabilizers:

1. The trunk, aka: Core
2. The Hip Joint
3. The Shoulder complex

Why is it important to develop your stabilizer muscles?

1. If your stabilizer muscles are not active, the amount of weight that you are able to lift may be significantly reduced. The inability to stabilize when strength training will also increase your risk for injury. When pressing overhead your shoulders are the primary movers; however if your lower back and core are weak the weight you use on this exercise will be affected as well as the possibility of rotator cuff injury.

2. Athletic movements that do not involve weight training - plyometrics, cardio kickboxing, hiking, soccer, football, running, picking up groceries, lifting boxes, cleaning ceiling fans - depend greatly on the body's ability to balance and stabilize itself. If the stabilizer muscles are weak the primary muscles will do the bulk of the work and there will be increased stress on the joints.

Chelsea's #1 Rule:

Put the work in the muscles rather than the joints!

Three efficient ways to train your stabilizers:

1. Perform exercises that challenge the entire body and force the stabilizers to turn on. Example: Squats, weighted lunges, and deadlifts instead of leg press and leg extensions.

2. Incorporate unilateral movements in your workout routine. Example: one arm chest press on stability ball, one armed dumbbell row, one legged squats.

3. Challenge the stabilizers by using unstable loads. If you are beginner seek guidance from a personal trainer. (chelsea@pureaustin.com) Example: kettle bells, sand bags, uneven packed boxes, and performing your exercises on a Bosu or Stability ball.

Three exercises to develop the stabilizers: Do 2 to 3 sets of 10-12 reps

1. Plank knee in on stability ball: http://www.livestrong.com/video/5146-sixpack-abs-plank-ab-roll/

2. Hamstring bridge on ball: http://www.bing.com/videos/watch/video/exercise-ball-hamstring curl/c0cf88ca03c39bc8ad49c0cf88ca03c39bc8ad49-272770335092?q=hamstring+curl+on+ball&FORM=VIRE8
3. Shoulder stabilizer series: http://www.wonderhowto.com/how-to-do-shoulder-stabilization-exercises-145447/

Perfectly Imperfect

2010-12-16T03:00:00.000-08:00

"Catch yourself when you fall into the trap of insisting that things be better - or that you look better, or do better, or that others act differently - before you allow yourself to be happy."

I read this quote today and thought of the struggles that several people in my inner circle are experiencing as the holiday season approaches. I'm not sure if it's just the holidays; however it sure seems like what is suppose to be a glorious time with friends and family evolves into moments of self-judgment and wishing "we" were feeling or looking differently.

Last night I sat on the couch eating my second piece of cake and watching a chick flick. Okay, so maybe just one piece would have been suffice but it was so good! I did chuckle at one point and thought, " I would have never been able to do this without guilt last year."

That's it! I have no guilt these days about what goes in my mouth or if I missed a workout or if I had too many glasses of wine. I have reached this place in my heart and soul where I understand that I am a beautiful person inside and out without a six-pack and 6 intense workouts under my belt.

How? Not sure really how this evolved; however I know it started when I couldn't workout due to injuries. What would have been a tumultuous time in my life turned into discovering my inner strengths and finally understanding that fitness is less what your body looks like and more about what your body can do.

So take a moment today and write down the things your body can do! Everything...even the little things you take for granted. Yesterday I carried 6 bags in from the car up my driveway and the two flights of stairs. I said, "I am a strong woman."

We are all perfectly imperfect, valuable and precious people no matter what we look like and the size of our pants.

Maximizing your results...realistically

2010-12-05T15:15:00.000-08:00

Preparing for the new year

The holiday season will definitely provoke deep, long thought about our health, our overall fitness, the reflection in the mirror, and our nutrition. The new year is swiftly approaching and it will be time to sit down and think about our 2011 goals and new year's resolutions. Health and fitness seem to climb to the top of most people's list. Unfortunately, it's also one of the first things tossed to the side once life starts running at the speed of light and holding on tight means just committing to the critical and leaving behind what we think we can do tomorrow. Exercise and proper nutrition are necessary key components to living a FIT life. However, we seem to neglect the two when the demands of the office and the duties of home increase and pile on our plate like an all you can eat buffet. Similar to gorging ourselves at a buffet, without exercise and clean nutrition the pounds will pile on and we will find ourselves mid-year wondering how we let our new year's resolution be put on the back burner.

Maximizing your results

Exercise and clean nutrition are not the only components of a successful fitness game plan. Adequate rest, stress management, and proper digestion and metabolism function are also key aspects of achieving results. Fitness is a strategic equation that takes time and perhaps a bit of tampering with in order to get all of the parts and pieces together to collaborate and cooperate. I am sure you know what it is like to be busting your butt but not seeing results.

Fitness game plan checklist:

When a client asks me why they are not seeing results I ask them the following questions.

1. How is your nutrition?
2. How many times are you exercising through out the week?
3. How many hours are you sleeping?
4. Are you stressed?
5. Are you regular? (you know what I mean)
6. Is it that time of month? (you also know what I mean)

Nutrition:

I am not a calorie counter but if you are not getting results it is absolutely necessary to start here and see where you need improvement. When seeking a change in your body fat composition and weight, strict nutrition will produce the results you desire and yearn for. Unfortunately that means you may have to limit or restrict that glass or two of wine you like at night while you wind down from the day. Dessert is not optional either. Bread and simple carbohydrates will not be part of the meal plan. Added sugar and salt should be eliminated or strictly limited. Real eggs will be replaced with egg whites and that steak that you love to eat will be pushed aside for a lean 4 ounce chicken breast or fillet of white fish. Also, it is critical to eat every 2-3 hours and after your workout it will be essential to consume protein within 30 minutes of exercise in order to maximize your effort in the gym.

Frequency of exercise:

Body Change: 5-6 weekly workouts, 45 - 90 minutes
Body Maintenance: 3-4 weekly workouts, 20-60 minutes

It is crucial to first define what stage of your fitness game plan you are in. These stages will change frequently. They 100% coincide with all other parts of your life. Stress will be reduced when you are honest to yourself and become realistic as to what stage of fitness you are in. I am still nursing two injuries and have been wonderfully busy at work. I would not set myself up for success if I decided to workout to change my body composition. I am not willing to forgo the dinner with friends and that medicinal glass of wine. Therefor I have accepted what stage of my fitness game plan that I reside in at the present moment. Remember, it takes superb dedication and meticulous commitment to change your body. Know when it is time to do so and know when it's time to maintain.

The truth about missing your zzzs

A good night's sleep is critical to the function of your metabolism. If you are sleep deprived your body will produce cortisol. Cortisol is a hormone that helps fat to be stored around your belly and toosh. This is one of the biggest reasons why people do not see results with just exercise and nutrition. Lack of sleep will cause you to also miss your workouts and reach for comfort food that may soothe the soul but will increase the waist line. 7-9 hours of sleep a night is crucial to your body's health. This part of the equation is just as non-negotiable as consistent diet and exercise.

Regularity:

What goes in your body must come out of your body. I will spare you a long paragraph about the necessity of regular bath room breaks, but it is absolutely critical for your digestion system to be working properly. If your body is unable to rid itself of toxins and wastes they will be stored as fat and leave you bloated, sick, and irritable. Fiber is a necessary key ingredient to a healthy diet. Fresh, organic fruit,veggies, and whole grains will be the best option.

Girls will be girls:

I am not sure why we decide to step on the scale or try on our tightest jeans during that time of the month. It's a disaster waiting to happen. This is a natural part about being a woman. We will hold water and gain a few pounds. We will want to eat nothing but sweets, salt and fat. However, if you treat yourself well during this time and try not to give in too much to the overwhelming cravings, you will emerge feeling fit and healthy in as few as 3 days.

As the new year approaches take some valuable time to carefully think about what you would like to accomplish in the area of health and fitness. Shift the focus from the aesthetics to what your body can do. Make an actual physical goal for 2011. Maybe you will run that marathon or complete your first 5k. How about the Austin Triathlon in September? Girls only vacation to the summit of a beautiful mountain? Maybe it's as simple as completing a full spin class? What ever our physical goal is, focus less on what your body looks like and more on what your body can do! This will help you stay motivated while striving to fit into that stubborn pair of jeans.

Thanksgiving Indulgence

2010-11-21T09:52:00.000-08:00

Thanksgiving marks the beginning of the holiday season. Golden brown stuffed turkey. Creamy mashed potatoes. Green bean casserole topped with French fried onions. Candied yams loaded with brown sugar and marshmallows. Homemade cranberry sauce and warm toasted and buttered rolls. Apple and pumpkin pie garnished with whipped cream and vanilla bean ice cream. Do not forget the festive cocktails and several glasses of wine that complement the holiday feast! Wow, my jeans are becoming snug just thinking about the tasty holiday fare and the mouthwatering leftovers that become breakfast, lunch and dinner for the next week. Thanksgiving is not only the kick off to the holiday season but it can be the beginning of the spiraling downfall of healthy nutrition and consistent exercise. The average person can gain 1-10lbs in the last six weeks of the year. The number may not be staggering short term; however over the course of 5 years, if not burned off, 1-10lbs will result in a 5-50lb weight gain, hence the slow yet steady increase of the number on the scale that people complain about over the years. I do not suggest dieting over the holidays. Comforting, festive fare shared with family and friends is a tradition that we should not miss out on; however holiday feasts do not have to result in tight jeans, lethargy, and low self-esteem.
You can indulge in a lavish holiday feast with all of the trimmings without feeling guilty for days and bloated for weeks. Here are a few tips to help you avoid unnecessary weight gain at the start of the holiday season:

1.Remain consistent with your nutrition and exercise game plan leading up to Thanksgiving and through to the end of the year. Remember Thanksgiving is just one day. If you are consistent with your diet and exercise throughout the year you deserve a day of decadent indulgence.

2.Sign up for a Turkey Trot race on the day of Thanksgiving with your family and friends to help you earn your turkey dinner. After dinner, throw around the ball and chase your little nieces and nephews around to burn a few calories. Also, make sure you get a workout in the day after Thanksgiving as well. This way you will not only avoid the holiday hangover, but you will make sure those mashed potatoes and extra slices of pie do not stick to your hips.

3.When filling your plate with the goodness of the holiday menu sample little bits of all the delicious foods you want without eating a full size portion of any one dish. An array of holiday dishes to choose from does not have to be the nutritional culprit. Do not limit yourself, limit the portions. Taste everything; just don’t taste a full portion of every delicious choice on the dinner table. This way you will avoid slipping into a food coma and you may be able to keep your pants from having to be unbuttoned.

4.Ration the leftovers. One of the best ways to avoid tipping the scale after Thanksgiving is to make sure each of your guests leave with a doggy bag. Not only are you being a gracious host, but you are also limiting the amount of damage that can be caused by having leftovers fill your fridge. A turkey, stuffing and cranberry sandwich is my favorite leftover creation…so splurge and enjoy. But just save enough leftovers for a few sandwiches to be eaten over Thanksgiving weekend.
Thanksgiving is a time to count blessings not calories. Remain consistent with your nutrition and exercise game plan leading up to and throughout the holiday season and you will be pleasantly surprised with how little an effect a scrumptious turkey dinner will have on your waistline. Enjoy and be grateful for your dinner with friends and family. Happy Turkey Day!

The challenge of commitment

2010-11-13T06:28:00.000-08:00

When asked to participate in the Mels Meals 21-Day Challenge with Pure Austin, I jumped at the chance to be part of a team to shed a few pounds before Thanksgiving. I have stood behind Mels Meals since they began a partnership with Pure Austin. Their mission statement is authentic and genuine. They hold their customers' best interest at the forefront of their business model: prepare tasty and healthy meals on the go that will contribute to weight loss.

Sticking to a plan and a consistent routine is the recipe for success when trying to lose weight. Without consistency progress will be interrupted. Committing to a 21-Day Challenge can be the jump start to consistency. This is the beauty of the Mels Meals 21 Day programs. It's the jump start that can contribute to solid weight loss success.

When I committed to the challenge I had weight loss in mind. It's been an uphill climb since May 15th. Injury is not fun for a trainer and group instructor. Modification becomes the game plan. Attention to detail is absolutely necessary. Rules and regulations as to how to move my body or how to not move my body have completely overwhelmed me. I have screamed in a pillow several times. I have looked in the mirror with disgust and frustration and horrible thoughts several times. I shouted "Why me" more than I should admit. Injury is not the end of the world. I am rational. I know that. But it sure has felt like that over the past five months.

So yes, I have gained a few pounds. My thighs look so different than they use to. My booty has fallen...no more bouncing a quarter off of it! Of course, I know that I have nothing to worry about and that to others I still look fit and in shape. However, you all know that if you are not feeling fit that's when the not so friendly thoughts about your body take over. No matter what anyone says it really just doesn't help.

I jumped at the chance to do the 21 Day Challenge with Shirley, Beto and Ryon so I can be part of a team to shed a few pounds. I also wanted to share with you all my experience on the program to help you commit to living a more healthy lifestyle. I will admit when I picked up the first three days of meals I said to myself, " Ooh, I for sure have my work cut out for me." Why? Because right now I am a social butterfly and dinner with friends and invites to parties have filled my schedule. My relationship status has changed and I have relied on a little help from my friends to get through the heartache. Late night dinners. Cocktails. Pizza and popcorn. Chocolate peanut butter malt balls. No wonder why my jeans are snug. However, it's been my new found social life that has helped me get through it all. Thank you my friends.

Straight up - a humble statement to come - I over committed when I accepted the challenge with Mels Meals. I didn't take into consideration what the next 21 days would entail. When committing to a plan to shed a few pounds, I always tell my clients you have to choose an appropriate time in your life that will set you up for success. My philosophy may differ from other trainers but I believe there's two specific areas of fitness. There's body change and then there's body maintenance. Each require a particular sort of effort, whether it's understanding that you are in the stage of change where consistent and absolute diet and exercise are crucial to seeing results, or you may just be trying to maintain your current fitness because nutrition and exercise consistency may be difficult with your schedule at the moment.

I DID NOT SET MYSELF UP FOR SUCCESS. Mels Meals sets you up for success. Gina, the dietitian, she rocks and totally sets you up for weight loss. But if you are not ready to commit and stick with the plan, then you are not going to be as successful as you can be. Dinner with friends an social invites may have to be altered. Cocktails with the girls will be limited. Chocolate peanut butter malt balls will not be part of the plan!

I was not ready to commit and unfortunately didn't truly realize it until 5 days in. This is a bit embarrassing to admit to you. I am a trainer, a group instructor, a role model for commitment and consistency. 21 Days seems like it's an easy feat. I have beaten myself up for this and went through the usual shame/guilt/ failure thought process for several days. But in the end I just had to do what was best for me. Right now I guess it's just all about maintaining......

What I learned from the 21 Day challenge - even if it was just for 5 days - is invaluable. First, I eat way too much. The portions that are given to you are appropriate and just right. It's just a habit to eat more than what you really need. Second, prepared meals can be tasty and filling when done right. Mels Meals for sure does this. There's enough variety so you do not get bored and each meal is loaded with flavor so you continue to be satiated. Third, I now know my "diet" sabotage is dinner with friends. You can consume way too many calories when at a restaurant! Last but not least, you have to be 100% committed to being consistent if your goal is to shed a few pounds. You have to know what's a priority in your life at the present moment. Is it weight loss or dinner with friends? Though I may be criticized for this, I have chosen the latter.

Diet and exercise are crucial and fundamental when weight loss is your goal. If you are not consistent results will not be produced. I have always been really good about exercise. I love to workout. I love my job. I get to go to work everyday in pink Nikes and help people with their fitness goals. I too have struggled with my weight. (You should see the pics from when I was a kid and a teenager.) Nutrition has always been my downfall, as well as social gatherings. I was in the restaurant business for 15 years before I was a trainer. I love to eat and yes, I am very fond of martinis. So that said, I do know that if I forgo the chocolate peanut butter malt balls and late night dinner with friends the woes about the look of my body may disappear. However, as I have learned when doing the 21 Day challenge, timing is everything. And if it's not the right time, success will be replaced with thoughts of failure and disappointment.

We owe it to ourselves to feel good about who we are and what we do, no matter what we look like or what we put in our mouths.......

Come have some fun: Train with me

2010-11-10T10:47:00.001-08:00

I cannot believe it's November 10th! Where did the year go? Whoo! What a year it has been.

As the new year approaches I know I am not the only one who looks in the mirror and begins thinking about their fitness. I start to think about where I was last year and if I am happy this year or if I need a shake up to my fitness routine.

We all wait to January, for as the holiday parties approach and things become truly chaotic with travel and all of that good stuff, we think why begin an exercise plan now. I get it. I have been there. I totally understand.

What I do know is that there's no better time like right now to get in shape. Why wait 2 more months when you can start today and have 6 weeks of an exercise program under your belt? 6 weeks! Change is inevitable when consistent.

I know that cost is always a concern. With Christmas around the corner, personal training seems like a luxury. I like to think of it as an investment. There's no better person to buy the gift of fitness for but YOU. The cool thing about training is that if you do grab some friends, not only will you cut the cost but you have some accountability that will keep you motivated.

I promise that training with me is an hour long, calorie burning sweat session that will hopefully have you smiling and wincing at the same time. Just ask the peeps who come to my classes.

For the next 6 weeks of 2010 I am focusing on strength, going back to the basics with good old weight training, but then adding some High Intensity Training in the middle of each set for extra metabolic burn. This is an effective method for fat reduction.

Contact me at chelsea@pureaustin.com
512-944-2447
Message me on Facebook: http://www.facebook.com/home.php?#!/clp15
Find me on Twitter @fitpurpose

Looking forward to kicking your cute booty with a smile.

Live free of shame

2010-11-07T05:42:00.000-08:00

When I arrived at Physical Therapy on Friday I was frustrated with my body. After 60 days of improvement one misstep in class- actually a jump I should have never done - made my hip feel the way it did when I first walked into Miss Christine's office. Admittedly I was so pissed at myself. I so know better. I am not allowed to jump! I got a bit carried away with the endorphins and the music and my kick butt students. I wanted to play with everyone. Being "injured" is a pain in my booty!

Miss Christine knew something was wrong. Also, travel can really set you back as well. Not only are you not sleeping in your bed, but the plane ride alone is a recipe for disaster. Let's just say my doc had her work cut out for her.

Training - whether its physical therapy or personal training - is 80-90% mental. You have to believe that you will get better or that you will lose the weight. You have to have faith that you are taking the necessary steps towards success. You need to understand that one mistake is not the end of the world. One slip up on your nutrition or one missed workout does not mean you are a failure! When I have not been emotionally fit, I find that I do not feel physically fit. There is something to say about the mind/body connection.

With the holidays coming up and it being a bit chillier in the morning, our nutrition and fitness game plans will be challenged. Cocktail parties, treats at work, and those days where you want to stay under the covers may interrupt a routine you have worked hard at sticking with. Guilt and shame may creep up on you.

Since I have been on the 21 Day Challenge with Mels Meals I have had several moments of shame. I just love peanut butter malt balls and when I was feeling crappy and sorry for myself Friday they definitely soothed my soul for a few moments. (Noticed I said a few moments.) However, shame is a terrible feeling and it's quite frankly wasted energy. Life is just too short to fret over a few malt balls.

This holiday season it is my goal to have less guilt and shame. I wish this for you as well. Don't you think we have enough pressure already in our lives? Exercise and nutrition should not be another thing we are not good at!

So my friends, this is what I suggest. Commit to four workouts a week that combine both cardiovascular and resistance training. Make these workouts non-negotiable and make them fit within your schedule of holiday parties and cold morning sleep in time. Eat lean protein and complex carbohydrates before you attend a party. This will prevent those extra calorie binges that are so prevalent at gatherings. Drink one glass of water in between each cocktail that you consume. Not only will you be preventing a nasty hangover but you may find you drink less, which means you will consume less calories. My last suggestion, don't be so hard on yourself. Celebrate life. Give thanks for all of your blessings. Know that you are not less of a person because you missed a workout or drank the entire bottle of wine.

We are perfectly imperfect, beautiful people. We have no place for guilt or shame in our lives. Let's toast to that!

21 Days: Definitely a Challenge

2010-11-06T05:20:00.000-07:00

Five days now on the 21 Day Challenge with Mels Meals and Pure Austin. I am analytical by nature, a deep thinker as well, and I am always thinking there's a lesson in every experience. So this Challenge is no different.

First, I love the fact that everything is portioned for me, cooked for me, easy to heat up, and designed to help me lose a few pounds. Mels Meals does a great job at getting the meals ready for pick up and the staff is super helpful and friendly. They want us to be successful. The food is tasty as well....and that's the point right! The variety is good for me. I will admit though that I have always been a simple eater. Well maybe not when I was Vegan for several years, but I stick with your basic lean protein, veggies, and sweet potato combo. The other day I had Chicken curry with eggplant, spaghetti and meatballs, and fruit and yogurt. Wow! Totally not what I would normally have. I have to train my mind to want to eat the different options.

Second, I have energy and I can tell I am being nourished. I'm rarely hungry. I use to want to eat everything in site around 7:30pm when I got home from work. Now my blood sugar is balanced. There's so much fiber in these meals -so my tummy needs to get a bit use to it - but it's helping me stay full longer. This helps calms the desire to snack on empty calories.

The challenge with the 21 Day Challenge are the social dinners with friends. So this is where I admit that I AM NOT PERFECT. I believe I am not alone here. Isn't this a familiar struggle with most when it comes to eating clean and lean and staying on the plan designed to help us lose weight? Wow! I started to think about the extra calories you consume when having a cocktail and snacks with the girls. I love this time though, however now I know that the dinner with friends for sure can sabotage anyone's quest for fitness. The beauty of Mels Meals is that you know how many calories you are eating. I'm going out on a limb here: last night I didn't know. I admit it. I am not perfect. When I woke up this morning I knew that I have to go to the gym and work extra hard burning those calories off. The catch is that I cannot workout intensely and cardio is a long lost love of mine. Haha, that's why my thighs are looking differently. Again, the light has been turned on and it's very bright in my world. (In need of shade please.....)

Yesterday was a difficult day for me emotionally. I'm sure you can relate to relationship break up blues. Some days are good. Some days are not so good. Yesterday it was confirmed once again that I totally emotionally eat. ( Yes, I had malt balls too...and temporary shame...insert #@$%^& here) I also cried at Physical Therapy as well for it's so beautiful out and I miss running and I just want to play outside without worry of hip issues. So it's habit to reach for chocolate to ease the pain. (Hmmmm.....it's only getting brighter.)

I admit my faults here to you so you find comfort in the fact that you are not alone in your struggle to cope with life and stay committed to your exercise game plan. I have used food to help me cope since I have been injured. Before May, I would run when I needed clarity. Now I watch Grey's Anatomy, 24, and What not to wear and EAT. (Putting on shades now....)

I am not one to have guilt or shame for a long time. I don't believe in this. Life is just too short. So today I will walk for my prescribed 10 minutes and do my little PT workout, eat what is planned for me, and make sure I eat before the 3 birthday parties I am attending today. I also will call my Pops and chat about life. This hopefully will keep my hands out of the malt balls.

Just because you may stray from the paved path for a bit does not mean you cannot find your way again.......

21 Day Challenge: Mels Meals and Pure Austin

2010-11-03T02:19:00.000-07:00

When I met with Gina, the nutritionist for Mels Meals, I knew that I had my work cut out for me with this 21 Day Challenge. I am a trainer so I do know that nutrition is 80% of it all and if you want to look lean and cut you have to eat lean and workout. However, I am also the trainer who concentrates more on What your body can do rather than what your body looks like. I love chocolate. Oh, and wine. Dinner out with friends is very common. Weekend splurges on the couch watching 24 is a must. I occasionally walk over to Whole Foods and indulge in Peanut butter malt balls. Okay, more than occasionally! What I am saying is that I don't necessarily watch my nutrition. Before May 15th - 2 overuse injuries that have been stubborn and have stopped me from doing Cardio and intense weight lifting - I could eat anything I wanted. Well, almost. I have never had a six-pack, nor ever had the discipline to do so. Yes, it's always been a dream of mine to be ripped, but I love to eat. Now that I am not working out like I use to I have definitely seen changes to my body due to inactivity.....and that's all I will say.

Gina questioned me like an RD would and 45 minutes later I walked out of the consultation saying really bad words. Hey, I am honest! I was like, #@$%^, I do eat a lot...and @#$%^ that's why my body is changing. All of a sudden the light came on. I kinda liked it a bit dim.

So now that my meals are proportioned out for me and the calories are restricted enough for a 5lb loss, yesterday I understood that I do really eat too much! Again, I didn't want to see the light...but I am a trainer...and I guess it was time.

Wow! I never really was hungry. I was satisfied. I am a creature of habit so all the variety of choices definitely provided my taste buds with satiation. At dinner I wanted dessert so bad. Habit...and I sat there for a good 10 minutes trying to figure out how I would get dessert. Hey, I'm just being honest. But then I realized that I didn't need it and it was 8:30pm. Chelsea, you don't need those calories at 8:30!

So having my meals already prepared for me and the calories proportioned out is really making a difference. I think my biggest challenge will be the 4 birthday parties I have this weekend. But I am looking forward to making it work.

Who knew I would allow rational thinking cure the malt ball craving......

Oxygen Magazine"s Healthy Mac and Cheese

2010-10-24T10:23:00.001-07:00

Comfort food that won't give you saddle bags!

Mac and Cheese: Ready in 30 minutes, Makes 4 servings

8 oz whole-grain elbow pasta
2 cups low-fat small-curd cottage cheese
1/2 cup canned pumpkin
3/4 cup shredded 2% milk sharp cheddar cheese
1/2 cup whole wheat breadcrumbs

1. Preheat oven to 325 degrees
2. Fill a large pot of water and boil. Add pasta and cook until al dente, about 5 minutes. Drain past and pour into 11" x 7" glass pan.
3. Meanwhile, puree cottage cheese and pumpkin. Add this mixture to the cheddar cheese and pasta, then stir to combine. Top with breadcrumbs and bake for 15 minutes or until top is browned and cheese is melted.

Underconstruction......

2010-10-24T09:40:00.000-07:00

"Life is full of setbacks. Success is determined by how you handle setbacks."

The first week of physical therapy was daunting. I was in pain. I was frustrated from not being able to do what I love to do without thought of pain. I felt fat. I was angry at myself for not stopping when I first felt the pain...3 months ago. I was in constant struggle with the physical limitations I was now experiencing. I am a trainer and a group instructor who loved to run and jump very high. I was now prescribed PT three days a week, developing a new partnership with my therapist who said to me around our third session, " It's not my job to point out your strengths. It's my job to discover your weaknesses and help you fix them." Were we just talking about my body? As I stood there trying to engage my core and move my body as one unit, rather than separating in two parts, I knew that these injuries were quite timely and that I was not just working to repair my aching muscles. My approach to fitness and to life was now under construction.

Like many people, I am a perfectionist. I hold myself to outstanding expectations. I want to always say and do the right things, and if I do not, then I live in guilt and should have, would have and could haves. Letting go is against my nature. I thought if you held on tighter everything would be okay. As much as my physical therapist said to engage my core and keep my center tight, she stressed I needed to relax and loosen up. The first month of therapy I struggled with acceptance. Accept that I cannot squat and lunge and do push ups? Accept that I am weak in my core? Accept that my quest for a six pack and sculpted deltoids left my body tight and tied up in rock solid knots? Accept that I needed rest and reorganization of my training, class and workout schedule? I spent the first month angry, with tears running down my cheek as I learned to relax my shoulders, engage my core, and take a breath with each movement I attempted to perform.

At the 30 day check up, there was actual tangible progress. The numbers did not lie and even though I still had pain, admittedly it was decreasing. I was given confidence - and a gold star - when my physical therapist handed me a piece of paper that clearly demonstrated improvement, progress, and a plan that was working. That's all I needed.....to feel confident again. To know that it was actually working. We all have to see IT. I can ask my clients do you feel more fit? Do you have more energy? But if you cannot see results, you will not feel like your effort is being rewarded. You will not feel like IT is working.

Leading up to the 60 day check up, I started to actually feel stronger and more athletic, rather than a patient who had an injury and needed therapy. I stopped loathing the core exercises that always got me frustrated because I began to engage my core naturally and the shoulder was beginning to let go of it's tightness and pain. Of course it was I who was letting go....arriving to each session ready and prepared to work hard and embrace the reconstruction. When it was time to measure and tally the numbers triumph revisited my heart and victory was now right at my finger tips.

The other day I walked into my session and my therapist asked, " How are you feeling?" And I said, "You know what, I couldn't wait to tell you that my shoulder did not hurt all week." She smiled, walked away for a second, and then returned with a platinum star. I gave her a hug, she put the star on my shirt, and I began my exercises.

Letting go of expectation is not easy for me. I do not have the magic answer when clients ask me when is the weight going to come off? When will my clothes begin to feel loose? When will my knee get stronger? I have read several books and articles about just taking a breath and letting go and letting the course of life take place on its own. Completely easier said than done! We hold on to feel safe. We squeeze tighter for security. We only know what we feel and we feel the things we think. We ask questions to get an answer. We worry because we are scared that somehow we will feel the way we do forever. As my journey in physical therapy continues the only thing I can tell you is that progress is inevitable if you keep on working hard. Results will not come if you do not do the work. And if you hold on tight all of the time, you will not move forward. You will stay only in that place that you have tied yourself to. Most importantly, reconstruction is necessary for change to occur. You cannot keep on doing the same things expecting a different outcome. Results will not be produced with that approach. Do not be afraid to admit that what you are doing right now is not working. Be under construction! You never know what you will build.

Shakeology Cleanse

2010-10-19T06:48:00.000-07:00

Join me Nov 2 to Nov 4th a Shakeology Cleanse. Get internally clean and a jump start for the Holiday Season. email me at cpbludaysea@beachbodycoach.com for more info

Prep and Prepare for your day

2010-10-13T09:27:00.000-07:00

Al Pacino's Inspirational Speech

2010-10-13T07:54:00.000-07:00

We win as a team or we die as individuals!

Sunday Prep Day

2010-10-10T07:42:00.000-07:00

2010-10-10T06:21:00.000-07:00

ARE YOU HUNGRY ENOUGH?

Hello! How have you been? I have been feeling great! The blisters on my lips are finally gone. I had a follow up appointment in physical therapy and the strength and range of motion of both my hip and shoulder has increased, and I have less day to day pain. My heart is healing as well. I am surrounded by an awesome group of girl friends so each day does seem to be more calm, internally peaceful, and occasionally my cheeks have hurt from smiling. Work is fulfilling me as well, and that is just absolutely fantastic. All and all I feel like I have gotten my groove back. Woo! I knew it would take some time - at least that's what everyone was telling me- so it's a huge relief to be moving forward and feel like I am actually getting somewhere.

Are you moving forward? Or do you feel like someone has tied a string to your feet and it keeps on tugging you backwards? This summer I definitely felt like forward progression was just a myth or it only happened to other people. So I totally understand how you feel. The good thing is I am proof that it does exist and loosing momentum is all part of the process of progression.

Are you hungry enough? I'm not talking about the rumble in your tummy, I'm talking about your passion and drive in life and in your exercise game plan. Think about it! Do you want IT bad enough? What ever IT is, are you doing everything you can to be successful and to achieve your goals and dreams?

I have a client who told me this week that when she was on vacation for 10 days she worked out every day. Another client of mine travels at least 3 days a week and he makes it a priority to stay in hotels that have a fitness center so he can get his daily workout in. Yesterday I saw a client of mine in the gym about 4 hours earlier than normal. He was leaving for the weekend so he wanted to make sure he got his workout in before his departure time. One woman is now tracking her calories on her Iphone because she wants the scale to finally budge. And then there's my beautiful pregnant client who has done some sort of workout six days a week since she learned she was going to be a mom nine months ago in order to stay in shape and keep her energy up.

I love seeing clients do everything they need to do to get a workout in. I enjoy seeing their hunger, their drive, and their passion. It's one thing to wish you were in shape, it's a whole different ball game to do the work necessary to achieve your ideal FITNESS.

So I ask you today, "Are you hungry enough?" Do you want IT bad enough? Are you willing to do the work that is necessary to achieve your ideal fitness? If we do not continue seeking out the next level of greatness that we are all capable of achieving, then we will find ourselves in a constant state of stagnant movement, or even worse, backward movement that can drive you crazy and leave you MAD at the world and especially at yourself. So today, think about this. Are you getting better every day, month and year? Are you doing everything you can to feel good about yourself? To love yourself? To be proud of yourself? THINK ABOUT IT!

* Take inventory: Take a look at your core values, personal goals, and priorities. Recognize what is working for you and what is not. Ask yourself when my life is ideal, I am........and list 10 things that would make your life ideal.

* Edit your life: Leave behind the things that are not working for you and embrace the things that are. Upgrade the quality of life you are living.

* Take action: Determine what you are working for and what you wish to achieve. Then set a date for when you want to achieve this by. Do something productive every day to help you achieve your goal.

* Migrate towards a life of purpose rather than living in the "wish I was doing that" mode. Change your approach. Adjust your attitude. Be true to yourself. Get hungry and go out there and be your very best!

EVOKE YOUR EVOLUTION! GET HUNGRY!

(Sourced: Platinum Presenters http://platinumpresenters.com/)

Contact me:
chelsea@pureaustin.com
512-944-2447
http://chelsea-paul.blogspot.com
www.whatcanyourbodydo.com

What can your body do?

2010-10-09T07:25:00.000-07:00

2010-10-06T12:49:00.000-07:00

Check this You Tube video out:

http://www.youtube.com/watch?v=8SbXgQqbOoU

Why did I do that?

2010-09-30T03:33:00.000-07:00

At the gym, we are trying out a new Body Fat tester. Yesterday the manager asked me to test it out. I knew I didn't want to from the minute that thing came rolling into the gym. My stomach sunk and I began to sweat and I began at that very moment to slip into a very bad mood. Instantly!

I didn't have to of course but I did. Everyone else was doing it. Results definitely FIT! 14% here. 18% there. 10% for most guys. And then there was me.

Normal range, but at the high end. I wish my fellow co-workers were not there, though each consoled my self-deprecation moment and reminded me of my injuries, the skin cancer treatment, and of course the break up.

I don't want these to be excuses to not eat properly. Pints of ice cream and malt balls have been my salvation. However, these excuses are my circumstances! I haven't sweated truly since May 15th. I still can't walk the lake without pain but I am in the process of PT and I am improving. (I just purchased an Aqua belt so I will now be Aqua Jogging 3xs a week.) The skin cancer treatment took a lot out of me and I could really only eat comfort food for two weeks. Potato salad and ice cream will add a few pounds for sure.

The break up has definitely been a set back. We all go through these in our lives. I loss my best friend. And I have gained a few pounds! Each day gets easier, but not yesterday. I stood on the new machine - which is awesome by the way - and I wish I never did. I knew that the results were going to be true of my circumstances. I knew that the number was going to tear me apart. I knew that my self-confidence at that given moment was not strong enough for that. I am smarter than that.

Today is a little better. I talked to my mom. That will always help. I have planned my Aqua Jogging workouts. I have committed to not emotionally eat for a few days. (One step at a time.) I reminded myself that this heart ache will subside in the near future. I looked in the mirror and gave thanks to the new skin on my lips that hopefully will be cancer free. And I have told myself that the number that absolutely shot me down yesterday can only motivate me today!

So today I will count my blessings, avoid the malt balls, and remind myself that I am perfectly imperfect.....normal range, but on the high end!

CREATE THE BODY YOU WILL LOVE

2010-09-26T04:47:00.000-07:00

CREATE THE BODY YOU WILL LOVE!

1. Move to lose: Taking your body to the next level requires physical activity. Commit to at least 4-6 45-60 minute workouts a week.

2. Do something you enjoy: If you do not like it, you will not do it! Choose an activity that gets you sweating with a smile, whether it's lifting weights, taking a Group Fitness class, playing a game of tennis or golf, running around the lake, or getting your Yogi on. You will lose weight if you enjoy your exercise.

3. Define what fitness means to you: Not all of us will have a 6 pack and be able to run a sub 3 hour marathon. But we are all athletes! "Run your own race" and define fitness according to your own personal interpretation. Comparing yourself to others does not set you up for success. Success is personal. What does fitness mean to you?

4. Fuel to move: The food that you consume will soon be the energy that you use to workout and perform your daily tasks. YOU ARE WHAT YOU EAT. If you start the day off with no fuel or a plate of fat and grease, you will feel lethargic and therefor you will also lose the motivation to MOVE. Do your body good and give it the nutrients it needs to be productive.

"What can your body do" workout

Equipment:

1 pair of light dumbbells 5-8lbs

1 pair of heavy dumbbells 10-20lbs

Stability Ball

Treadmill, Stairmaster, or set of stairs

Stopwatch or Timer

Warm up: 4xs
15 Body Squats
30 seconds of jogging in place

Circuit 1: 3xs, 12 reps
Light Dumbbells - 1st set
Heavy Dumbbells - 2nd and 3rd set

Squat and Press: Click here for demo
Plank and Row: Click here for demo
Front and Back lunge with a bicep curl: Click here for demo
3 minutes Cardio on chosen piece of equipment at 70-80% max effort

Circuit 2: 3xs, 12 reps
Heavy Dumbbells

Chest Press and Crunch on Stability Ball: Click here for demo
High Row on Stability Ball: Click here for demo
Plank with rotational knee tuck on Ball: Click here for demo
3 minutes of Cardio on chosen piece of equipment at 80% max effort

5 min cool down

Tips:
1. Use a weight that challenges your body at 90% when you hit the 12th rep

2. Form is fundamental: once you lose form, drop to a lower weight and take a few moments to recover

3. Begin by doing 1-2 sets of each circuit and then progress to 3 when your body is ready.

Chelsea Paul: News from Fitness with a Purpose via #constantcontact

2010-09-20T06:24:00.000-07:00

Chelsea Paul: News from Fitness with a Purpose via #constantcontact

Dare to let go of the handles

2010-09-20T05:57:00.000-07:00

The past few months I have stepped into the amusement park, purchased tickets for the most challenging roller coaster rides, and I have spent most days just holding on and trying to have fun, even when the bumps made me a bit nauseous. I have always thought there was a reason for everything. If I didn't take this approach, then I would be even more confused than I am when life throws some punches at me when I have no idea where they have come from. I have needed to know that everything that has been happening is in my life to teach, to change, and to challenge me. If not, then I would be devoid of hope and purpose, and without these one could become loss and discouraged.

When on this roller coaster ride, I have decided to not sit back anymore. Instead, at some of the turns I dare to let go for a few. I have committed to take control! I don't just want to go through my life and wish anymore. "Successful people replace the words wish, should and try with I will." Here's what I have discovered about myself when I purchased the ticket to the amusement park.

1. My needs and wants matter and will be valued.
2. It is important to me to not work every hour of the day and week.
3. My dreams are my soul, and they will come true.
4. I LOVE FITNESS MORE AND MORE EVERYDAY AND JUST WANT TO BE IN IT - EAT, SLEEP AND BREATH IT.
5. I need more than one vacation a year.
6. I am strong...but I do need to cry and let it out not wait for the day it just begins overflowing.
7. I truly miss SUNSHINE and will become creative when outdoors in order to enjoy it but not be hurt by it.
8. I have the tendency to make people's days.
9. Friends are fundamental in life.
10. Chocolate is the best anti-inflammatory.

We all have our own version of an Amusement park and those roller coaster rides. Yes, hold on at times but dare to let go, hold your hands in the air, and scream on the top of your lungs.

What does not kill you will make you stronger.......

Check out my post for Brilliant magazine

2010-09-15T09:13:00.000-07:00

Go to http://www.brilliantmagazine.com/?page_id=114 and see what I have in store for your fall fitness.

Defining your what and why

2010-09-12T11:41:00.000-07:00

Classes I am teaching this week:

Monday: 12 noon Sculpt, 4:30pm Cardio Core
Friday: 6:30am Cardio Core, 5:15pm Pump Express
Saturday: Quarry Lake 9:30am Pump

This week's Training Openings:
M, T, W, Th: 8am
M, W, Th, F: 9am
T, W: 11am
W, F: 10am

I use to work out for a six pack. And then I wanted my shoulders to turn heads and drop jaws. After that I did squats and lunges until I was blue in the face for I despised the cellulite that I have on my thighs. There was always a MONDAY when I would recommit myself to a clean nutrition program. I would throw everything out on Sunday that I knew was not going to help me be super cut and lean, however I then would find myself repeating this process not too long after that. Fitness magazines would either make me depressed - how the heck am I ever going to look like that - or they would motivate me instantly and get me all fired up for at least a few weeks. Before I was a trainer, I honestly thought fitness meant having a six pack and eating egg whites until you just didn't even want to eat anymore which then meant six pack. Seriously. Awful, I know but that's how I thought. I grew up chunky, but I was an athlete. Distorted body image and approach to fitness I mastered. And then I became a trainer...

Now I do not define fitness by what my body looks like. Of course, I am not cured of distorted body image, however since I have been injured since May 15th I have been forced to take a different approach to staying in shape. What can your body do is now my motto. I still have subscriptions to fitness magazines but I now actually read the articles and not just look at the pictures. I have 25 clients who each have a unique story about their quest for fitness, and this is what has helped me stay FIT.

Through each client's quest for fitness I have been able to dig deeper inside of myself to understand my own definition of health and fitness. And that's the biggest lesson of them all! An ah ha moment that literally has changed my life. WE ALL NEED TO DEFINE WHAT FITNESS MEANS TO US AND THEN PLAN OUR WORKOUTS AND NUTRITION GAME PLAN ACCORDING TO THAT. What can your body do? Yes, it's not just about the journey to a six pack and sculpted deltoids!

I have clients who can run marathons and those who are in fear of the treadmill. There are women who take 4 classes a week and those who I coach weekly via text message to just make it to our scheduled appointment. I have a client who now workouts to keep depression at bay. There's others who train with me in order to function at work amidst the daily stress. I have clients who step on the scale to track their progress and those who just want to fit into their jeans better. I am learning in the two years I have been a trainer at Pure there are many whys and whats, and they are personal...as they should be.

It is important to know why you exercise and eat nutritiously and to define what you are working for. Without knowing the why and what you will be more likely to stray from a CONSISTENT EXERCISE GAME PLAN.

With everything that is going on in my life right now, I have been forced to redefine the why and what and now understand that these will change and have to change in order to continue moving forward and seeing results. Write this down! What are you working for and why are you working for it? At 32 I have finally gotten through my thick head that fitness goes beyond the quest for a six pack and sits deeper in our souls.

What does fitness mean to you?

Tell me about it at chelsea@pureaustin.com

FOUR CHANGES YOU CAN MAKE TODAY WITH YOUR NUTRITION IN ORDER TO SEE MORE RESULTS FROM YOUR EXERCISE ROUTINE

cathe and faith 1. Drink two 32 oz bottles of water a day.

2. If you eat out of a box, make sure it has less than 5 grams of sugar a serving and it does not contain white flour.

3. Consume 5 oz of protein at each meal.

4. Do not let your blood sugar get too low. Eat every 2-3 hours.

Perspective Change

2010-09-05T07:04:00.000-07:00

Fitness with a Purpose: What can your body do?

Personal Training openings:

THIS WEEK: 7th - 10th

Wednesday - 9am, 10am, 1-3pm
Thursday - 12 - 3pm
Friday - 8am, 9am

NEXT WEEK: 13th - 17th

Monday - 8am - 11am
Tuesday - 8am, 11am, 12pm
Wednesday - 6am, 8am-3pm
Friday - 8am - 10am, 12pm - 3pm

Do you need a fun kick in the booty? Looking for a jump start with your fitness game plan this fall? Let's get together and create the change you desire!

Hello my friends! Can you believe it is September already? Time has literally flown by...my hair is a mess! Do you feel like you are a few steps behind as well? I know it's not just me. Haven't you felt just a bit out of sync lately? Have you noticed that most people around you are struggling to find continuity in their steps? Yes, life's pace has increased and it just seems like the demands of work and relationships are ten fold. I find myself having to sit down a little more often to catch my breath. Does this sound familiar?

This summer I have been nursing two injuries - shoulder and hip - and I have also began treatment for skin cancer on my lips once again. At least this time I absolutely know what to expect so waking up with my lips stuck together is now just part of the treatment and I have mastered the ice cube method to relieve the burning that the medicine causes.

Exercising and sunbathing use to be my go to methods to alleviate the stresses of life and to soothe my soul. I miss running so much. Running use to be my church. I could lace up my Nikes, press play on my Ipod, and go out on the streets of Austin and find myself amidst the pressures of work, love, and parental guidance. I usually felt better after a run; at least I would work through all of the STUFF that was in my head...now it's just a bit messy up there, unsorted, and quite cluttered. Sunbathing did the same thing, but without the huffing and puffing! There's nothing like a fashion magazine, an iced coffee, girlie music, and a spot by the water to bring me back to a state of harmonic bliss. And we all look better tan, it's just a fact.

However, now running and sunbathing are out of the picture - sunbathing, obviously forever - and I have found myself this summer unable to eliminate stress efficiently. I actually have felt a bit loss, unable to catch time when it is zooming by me, and since my mind has been out of sync, everything else feels unsteady as well. I'm not afraid nor ashamed to admit I go to therapy. In my opinion, I believe everyone needs a neutral environment to express themselves in. I love my therapist. Not only do I feel 100% better after I leave her comfy green couch, but she provides chocolate....enough said on that one.

I am learning life skills in therapy! Yes, life skills. It's not just a one hour session of venting and complaining and crying. For me it's an opportunity to educate myself on how to maneuver through all of the sticky places in life. Rather than getting stuck in those uncomfortable moods that can ruin your day, week, or even month I am learning the necessary tools to change my perspective. Perspective is merely what we chose to make important. However, perspective determines our outlook on life. When feeling a bit down in the dumps, your perspective will either get you out of the hole or push you further into it. I loathe that murky, muddy, dark and cold place we all can find ourselves in at one time or another. We can be very unproductive in this state of mind, and in my experience it can be quite easy to pull other people down into the hole as well if you are projecting your misery out into the world.

Just like a bad mood, a good mood can be infectious! A positive perspective, even amidst not so good circumstances, can truly help you continue moving forward in life. Hence, the need for life skill therapy. Last week I wanted my mom and my teddy bear. Unfortunately, neither one were accessible. So I sat on the green couch, ate chocolate, and learned some practical skills to alter my perspective.

1. Identify your personal needs and wants in life
2. Do not be ashamed of your personal needs and wants
3. Ask yourself if your personal needs and wants are being met
4. Determine what aspects of your life are not fulfilling your needs and wants

Needs and wants. Simple, yet I am sure I am not the only one who neglects these. Or maybe you have never sat down and thought about this! I know I haven't in a very long time. I would normally run or sunbathe to decrease the stresses of life or escape from the murkiness of mind clutter. But since those are not an option, I have needed to look for other ways to find harmonic bliss. So I have discovered aqua jogging and spa manicures and pedicures! Low impact and relatively void of harmful sun rays. Talk about a perspective change.

Isn't our perspective influenced by whether our needs and wants are being fulfilled? Think about it. Find yourself a green couch and some chocolate. Do this without shame and learn the necessary life skills to navigate through rough waters.

2010-08-22T12:58:00.001-07:00

TEN THINGS TO HELP KICK YOURSELF IN THE BUTT WHEN YOU DO NOT FEEL LIKE GOING TO THE GYM

1. Lay your clothes out right beside your bed or in the bathroom the night before a scheduled workout so when you do wake up you are quickly reminded of the reason why your alarm is shouting at you before the sun rises. If you workout at night, either lay your clothes out in your passenger seat or change into your gym clothes before you leave work so you cannot forget to drive to the gym instead of happy hour. (You may look funny dressed in Nike at the bar.)

2. Put a friendly reminder on your phone that will go off obnoxiously 5, 10, and 15 minutes after your alarm wakes you up or after you get off of work.

3. Attach a note to your bathroom mirror, refrigerator, and steering wheel that reminds you that getting a workout in is part of your daily "feel good" things you want and need to do.

4. Have your mother call you in the morning or right after work to remind you that you should be at the gym. (I'm sure this will help.)

5. Plan your workouts with a buddy. This will hold you accountable and make you less likely to cancel on a friend.

6. Make your social gatherings around fitness. Go for a hike with friends. Take a fitness class with your girlfriends. Ride bikes with your significant other. Hire a personal trainer and do group training. Combine your social life and your quest for a hot body! This is a great way to get your friends on board with your fitness game plan.

7. Reward yourself at the end of 1 month with something you wouldn't normally pay for if you complete all of your scheduled workouts for each week. (I'm thinking Spa treatment.)

8. When you are not feeling up to a workout, walk into your closet and play dress up. I'm sure those tight jeans will help get into the gym when you are making many excuses!

9. When you are feeling like skipping a workout:
* drink 1 16oz glass of water - this will probably decrease the fatigue
* take a moment to remember WHAT YOU ARE WORKING FOR!
* KNOW THAT UNLESS YOU ARE SICK AND INJURED YOU WILL FEEL BETTER AFTER YOU SWEAT AND GET SOME OXYGEN FLOWING.

10. REMEMBER TO KEEP PUTTING ONE FOOT IN FRONT OF THE OTHER AND MOVE FORWARD. If you skip a workout without a valid reason, you are now one step behind reaching your goals. Strive to succeed every day.

TRAIN WITH ME.wmv

2010-08-22T12:49:00.000-07:00

I have several awesome morning training slots opening up!
M,T, W, Th, F: 8am
M, W, F: 9am
M, W, Th, F: 10am
T, W: 6am

Formula For Success

2010-08-18T18:56:00.000-07:00

Formula For Success
Check this out! Make a list and then make it happen

Check out my first attempt at making a movie

2010-08-18T09:42:00.000-07:00

This is my vision: Fitness with a Purpose

2010-08-14T15:08:00.000-07:00

THIS IS MY VISION: FITNESS WITH A PURPOSE

You are excited about the things your body can do. You are an athlete, whether you play a sport, compete in Triathlons, run marathons, workout five days a week, chase little children around, or sit at a desk all day. You are capable of accomplishing what ever you set out to do. You have faith that you can do it. And you have a plan that gives you confidence that success is possible and that achieving your goals is absolutely going to happen.

You are not perfect, and this is what is so beautiful about you. You do not love everything about your body. The mirror is not exactly your best friend, nor will it ever be. You loathe your problem areas and at some time during each day you do think about that particular area as if it's something you just have to take care of before the day ends. At times, you may think you are less beautiful because of that area. I know, it's horrible isn't it? Ladies, isn't it ridiculous how cellulite can send us in such a frenzy. I'll tell you a secret though: men feel the same way about the size of their shoulders or lats. Though we are from different planets, men and woman are at times equally self-conscious.

You know that your problem areas do not define who you are. They do not determine your value and self-worth. People cannot see them as much as you think they can. And in truth, they are really not as problematic as they seem to be. No, YOU are rational and intelligent. You know that it's less about what your body looks like and more about what your body can do! You know that you are getting stronger with each workout. You can feel the difference in the fit of your clothing. You are more confident when you slip into your daily attire that you use to feel embarrassed in. If you are struggling at the moment with your confidence, the fit of your clothing, and how your body is performing, as well as getting your workouts in due to a havoc work schedule or health related time off from exercise, YOU KNOW - even if it's deep in your soul and you have to dig to get there - THAT YOU WILL EVENTUALLY GET BACK ON TRACK AND BEGIN TO MAKE PROGRESS. Patience my friends, YOU KNOW it's truly your virtue.

You live life to it's fullest, cherishing the moments of each day, taking full advantage of everything you are blessed with. You do not take for granted YOUR gift of life. Life - yes you are living. Even if you are 5, 10, 15 or even 50lbs over weight. YOU ARE ALIVE. It's up to you to be WELL. YOU KNOW THIS, therefor that's why you fuel your body with whole foods and clean water. That's why you workout. You know that you have to eat to fuel, fuel to move, and move to burn. YOU UNDERSTAND THAT WHAT YOU PUT INTO YOUR BODY IS WHAT YOU WILL GET OUT OF YOUR BODY.

Even when at times it seems like life is really not on your side and your body is not cooperating - though it may take you a while to fully grasp what's going on - you do know that if you keep on putting one foot in front of the other, if you commit to doing your best each day, and you have compassion and care for your body, "life" will indeed surprise you and make you full.

"When you have to come to the edge of all light that you know and you are about to drop off into the darkness of the unknown, Faith is knowing one of two things will happen: There will be something solid to stand on or You will be taught to fly."

You have wings. Stand on the edge of yourself and that what scares you, frustrates you, and also what makes you want to run at times and declare loudly that you will not be knocked down.

You are an athlete in this game called life. You may not win every battle, but you will fight hard in each one. At times you will become breathless and so fatigued that you think you just cannot continue. However, YOU KNOW THAT THIS WILL NOT LAST LONG UNLESS YOU ALLOW IT TO. It is you that's in control. It is you that chooses what direction you will travel. It is you that lives life with Purpose.

Balance is the key to life

2010-08-08T06:55:00.000-07:00

Live, laugh, love, and sweat! Move your body. Do more. Push harder for one more minute. Perform one more repetition. Add more incline. Grab heavier weights. You can do anything for 60 seconds. But know when to take it down a notch and not do MORE. BE SMART. Opt for lighter weights when your body is speaking to you. Lower the incline when you need to. Run slower to your destination. Rest when your body needs it. When you are feeling great, go for it. When you are not, do what you can and be okay with that. LISTEN TO YOUR BODY. Seize the day. Intensity is not always the best way to change your body. Maybe today you need a Yoga class, or a long slow run on the trail. Possibly today you need to call a friend, grab a cup of coffee and walk the green belt. Take inventory of how your body is feeling, and workout according to what you discover. Know what you are working for. Set a goal. Have a plan. But also know when to change, adapt, and readjust. YOUR BODY WILL TELL YOU WHAT YOU NEED. YOUR MIND WILL FIGHT THAT. BEING FIT IS ALL ABOUT BEING ABLE TO GET YOUR BODY AND MIND TO WORK SYNONYMOUSLY.

DO YOU HAVE A PLAN?

1. Set a goal for the next 8 weeks. What would you like to accomplish with your Exercise Game Plan by October 2nd?

2. How will you track your progress?
Weight? Measurements? The fit of your clothes? Athletic achievement?
Check in with your progress every 2 weeks to see how you are doing with your plan. This will keep you motivated and moving forward.

3. Plan your workouts weekly. Begin the week by scheduling your workouts in your planner. These are YOUR fitness appointments and if you cancel them you take a step back from achieving your goals. THINK ABOUT IT!

4. Write down what you did on the day that you exercised. Take notes on how your body felt through out the workout. Track your successes. Did you lift heavier? Did you run the loop faster than usual? Even track the workouts that just weren't right. A workout diary helps you see the total picture. Then you can make changes to make your exercise game plan more successful.

5. Hold yourself accountable. Piece of mind comes from knowing you are doing the work necessary to achieve what you have set out to do! If you miss your workout on a particular day, then reschedule ASAP. Want to go out for dinner and indulge, get a workout in before you do and also the day after.

6. Have fun with it! We are not perfect. We will not look like the models on the magazines. We are perfectly imperfect! Remember that. Just do the best you can. And yes, your best changes from day to day. So just make sure you are not taking yourself too seriously.

I finally stopped being stubborn and sought help from a physical therapist this week for my shoulder and my hip. I first thought I could heal myself and train myself, but I seriously thought wrong. I just have not been able to get out of my head about these injuries. I am too emotionally attached to them. So Friday I asked for help. I stepped outside of my comfort zone, admitted I couldn't do it by myself, and sat on the doctor's table with opened ears and a bruised ego. Within only 1 hour, my soul once again filled with possibility: I will not be injured forever! It will be a long process - I am extremely tight throughout my body and my hips rotate in and out and even laterally. I am going to have to change how I workout. I HAVE A LOT OF WORK AHEAD OF ME. But I feel like I have been saved. Dramatically said, I know, but I really do. Sixty minutes is a short period of time, but that's all it took to give me hope, to get me going in the right direction, and to make me smile from the inside out again.

I want to share this one piece of valuable information with you that I - after all of these years as an athlete - finally got through my thick skull.

AN EXERCISE ROUTINE HAS TO HAVE VARIETY IN ORDER TO ENSURE THAT YOUR BODY IS PROPERLY BALANCED. AN ATHLETE HAS TO CROSS TRAIN TO PREVENT INJURY. ONE HAS TO KNOW WHEN TO STOP TO PREVENT RECKLESS ACHES AND PAINS.

TRAINER'S RECOMMENDATION:

1. Warm up 10 minutes before you begin your workout.
2. Cool down for 5-8 minutes after your workout.
3. Stretch for 10 minutes a day.
4. Cross train. Repetitive motion will create imbalances.
5. An exercise routine is best when it combines strength, cardiovascular training, flexibility, agility, balance, and rest and recovery.
6. Pushing through pain is absolutely ridiculous!
7. Variety 101: Pure Austin Style
2-3 weight workouts
(Take a Pump or Sculpt class)
3-4 cardio workouts
(Spin, Kick box, Cardio Core)
1-2 yoga class
(Hatha Flow, Restorative, Vinyasa)

Fitness with a Purpose

2010-07-25T12:22:00.000-07:00

It's not easy, is it? At first most of us begin going to the gym because we want to feel and look better. Maybe it was a glimpse of your backside in the mirror that caught your attention and you think, "I never knew it looked like that." Or a doctor's appointment that revealed your health is in jeopardy if you don't adhere to regular exercise. Possibly it was an evening with old friends that now has you thinking about how you use to feel and look and you now contemplate why you have stopped making health and fitness a priority. Or is your 50th birthday swiftly approaching and you promised yourself that you would not be blowing out the candles holding extra weight?

What ever the reason is, there's a definitive purpose behind your quest for fitness, whether it is to lose weight, gain strength, fit into a pair of jeans you have had since college, or it's to look smoking hot in a bathing suit. What ever your motivation is, you have made a pinkie swear to yourself that this year you will get in shape, eat right, be more active, and not buy a larger size in clothes.

Then comes the reality of life. Work keeps you at the office later than expected and you miss the class you wanted to take. You have to reschedule your training appointment due to a late conference call. You have suffered an injury that demands you stay out of the gym for six weeks. Possibly you are studying for the Bar and the thought of leaving your home for 60 minutes has you panicked: "what if those 60 minutes are the reason why I have failed?"

Then there's the irony of health and fitness. You ARE consistent with your exercise and nutrition game plan but your results are slow. You have been committed to making fitness a lifestyle for more than just a few weeks; however, you still feel sluggish, bloated, and those pants that hang in your closet are still too snug for comfort leisure. No matter what your friends say or how hard your trainer pleads with you to be more patient and to not step on the scale, you still wonder why the heck you continue to exercise if you are not losing weight.

I understand your frustration. I am a trainer who finds it difficult to get a workout in of her own. I am injured, both shoulder and hip. I work about 50+ hours a week. I am currently studying for another certification. I have a ton on my mind - always thinking about my sister's deployment and my parent's health. I too lay in bed with insomnia. Yes, there are days when I look in the mirror and I wish I could call in sick because I don't feel good about myself. I'm right there with you. I ABSOLUTELY GET IT! It's not easy, is it?

I know I say it all of the time and I post it constantly on Facebook or in my blogs, but fitness really is less about what we look like and more about what our bodies can do. However, if this truly meant something to us, we would not spend our precious time worrying about the process of exercise and it's wavering results. I would not stand in front of a mirror and suck in my PUDGE trying to make my belly look slimmer and more fit. (I told you, I'm just like you.) So how do we get it through our thick heads that it's less about aesthetics and more about physical performance?

Since I have been in a funk with my ailing body, I really do try to put it all into perspective and take inventory of where I actually stand with fitness. We can be so dramatic at times, can't we? It's always worse than it truly is! And as much as you think it will happen, the world will not come crashing down on you if you hold a few extra pounds, miss a workout here or there, or eat too much chocolate in the middle of the week. So my friends, I ask you to remove the mask of judgment and to make a few changes pertaining to your approach. Yes, set goals for yourself with achievable time lines and realistic expectations. Do be willing to adjust your goals, time lines, and expectations for nothing can ever be set in stone and life has a funny way of forcing us to be quick on our toes and opened to the necessity of adaptation. Do not just pay attention to the scale. Make note of how your clothes are fitting, if you are sleeping better, have more energy through out the day, or if your skin begins to clear up. Pay special attention to your strength. Are you getting stronger since you began to workout? Do you have more endurance? Can you now complete a workout without having to run to the bathroom to lose your lunch?

Stand in front of the mirror and praise yourself. JUST DO IT! (Please stop shaking your heads and rolling your eyes.) I mean it. Stand in front of the mirror and love you for you. Seriously! Just because you don't love your body, this does not mean that your significant other or even your friends don't love your body. They usually never see what you see, do they? When do we stop beating ourselves up and just be happy with who we are and what we look like? IF YOU ARE DOING THE WORK - EXERCISING REGULARLY AND EATING NUTRITIOUSLY - RESULTS WILL COME. IF YOUR COMMITMENT TO YOUR GOALS NEEDS ADJUSTMENT, THEN ADJUST AND MAKE IT HAPPEN! Recommit and get serious, or accept the reality of your progress. If you are injured or sick, take the time to heal and then you can jump right back on the wagon and cruise to success. But if you don't rest, the time off the wagon will be much longer than necessary. (Don't I know this firsthand?) If you have not been able to get to the gym because of work, then figure out a way to workout at home. Remember, IF "YOU" ARE NOT A PRIORITY, THEN NOTHING ELSE WILL BE AS GOOD AS IT CAN BE.

I know it's easier said than done to change how you feel about your body. I know that there will be days where what you look like is more important than what your body can do. And I understand how frustrating it is to be busting your butt in the gym and not see the results you have hoped for.

You have two choices. Move forward and keep on pushing, or throw in the towel and quit! What will you do? DO YOU HAVE THE FIGHT IN YOU to do what ever it takes to reach your goals?

I KNOW YOU DO..............

Icing on the cake

2010-07-20T03:56:00.001-07:00

This weekend I attended an All Star Presenter Camp in Dallas. Basically this is a camp for instructors to learn how to be better instructors. I knew it would be similar to an adult Cheer leading camp, however that does not do it justice at all. Yes, there's 15 girls learning different class combinations and then being taught on how to present them to class in the most efficient and energetic way. Yes, we smile and cheer and do more than the occasional Woo! But what I took away from camp was far more than warm fuzzies and funky t-shirts.

Miss Melissa McCallister, a Powder Blue Presenter, pointed out to me the importance of icing the cake with the right frosting. Sounds funny, since most of you know me as a sugar addict, however NOW I get it!

We had the pleasure of watching ourselves on video tape. What a humbling, embarrassing and an eye opening experience that was. Constructive criticism, Melissa mastered this. She had an eye for improving our skills and the subtle ways to do it. I am known for my Lulu attire and sneakers. However, the point of this camp was not only to learn how to make each group class an experience, but to establish your brand, who you are as an instructor, and to make yourself stand out as a fitness leader. I love to dress comfy, and I am not one to create flash, unless it's sneakers. What I noticed in the video, though doing the routine better than I thought, I looked like everybody else. Not a problem at all, but as an instructor - as we learned this weekend - it's important to be leading, to stand apart, to be recognized as the instructor rather than a participant.

Melissa had a genuine way about her sincere, positive critiques. She pointed out how my eyes hide behind my glasses. I have worn glasses since the 1st grade so I forget about my actual eyes. Makeup at the gym? Are you crazy? No, not this girl.

However, on Sunday when we performed our final presentation I came alive, not only because of the music and the energy in the room, but because I felt awesome and beautiful! Who knew a little mascara would do that?

Yesterday at work people noticed me. Not that they don't usually, but this time they looked into my eyes........even my boss noticed that there was something different.

I let Melissa know that I was amazed by the response and she said, "It was just about the icing on the cake."

Sweet......

Living in the moment

2010-07-11T09:08:00.001-07:00

Since I have been injured and unable to exercise - Dr.'s orders and warnings, with a stick and a mean look on his face - I have more time to contemplate life, read the books that are piled on my nightstand, write blogs, EAT, and listen to my body's aches and pains. An injury for this fitness professional is not only unnerving, aggravating, and frustrating it is also probably the best thing that could have happened to me at this moment in time. Why? The one book that I am reading - Woman, Food and God - emphasizes the importance of being in the moment. I will admit this is a sobering challenge of mine. Living in the moment? To not think about the future and to only enjoy what's happening at that given point in time? To not put a date on when I will be healed and ready to exercise again? If I was to be graded on this task, I would have to trade in my straight A's that I was known for in high school and take the D-.

I am notorious for thinking about my next step and my doctor is pretty use to me asking when am I going to not be in pain. Now, I am forced to REST without knowing an estimated time for when I can squat and lunge again. Do you know how much you can think about when forced to not exercise when your greatest love of all is fitness? And then to try to just be in the moment, to look for the opportunity that is being presented, to heal my body and give it exactly what it needs to rejuvenate? Not only is my character being tested, so is my ability to remain in positive thought and to be patient. And this my friends is why this injury is a good thing. I know I am strong in body. I know that I can jump high, run fast, do 20 push ups in less than 90 seconds, hang with the best of them in class, and finish triathlons without a problem. However, now I am learning that I will not gain 100lbs in the time I need to take to rest my body and I also am getting through my thick head that just because I am injured this doesn't mean people won't train with me. Though the thought does wander through my mind a little more than occasionally.

It's my inability to take fitness one step at a time, to trust in my exercise game plan, and to not feel as if I have to push myself beyond physical capacity at every workout that is absolutely lacking and without a doubt needs improvement. Excuse my bluntness and my language, but I suck at recovery and rest! And as you all know this is one very important element of the exercise equation. So now I am forced to rest and to just be in the moment, because I did not listen to my body in the first place when it was telling me to stretch, sleep and take a day off. It's an interesting challenge I am faced with, obviously not one I would have opted for if I had a choice. And this is the beauty of the universe my friends and why it does make sense when people say, "Things always happen for a reason."

Truimph over Adversity

2010-06-28T03:50:00.000-07:00

Are you familiar with the heart wrenching story of British marathon runner Paula Radcliff at the Athens Olympics? At mile 23 she dropped out of the race after an excruciating fight for what looked like the entire duration of the marathon. She struggled, though jockeyed between position 7th and 2nd. And then when she just could not fight any longer, when what she explained as severe fatigue taking over her mind and body from the minute the gun went off, she collapsed on the sidewalk - an athletic defeat that scorned her name on British newspapers for months, which then made a woman who ran competitively since she was in grade school question her love for a sport that earned her a living and defined her value and worth. This was the race she was expected to bring home the gold for England. A race that a country depended on. A race that nearly shattered the career of a woman who unfortunately had her worse race in the spot light of millions.

Bad races happen to even the best runners. It's the nature of the marathon: a race that not only physically challenges one's ability to put one foot in front of the other for 26.2 miles, but ultimately tests the will of the mind to endure discomfort, pain, and stress that may not be tolerated with beauty and dignity. Paula came back three months later to win the NY Marathon. And with this she earned praise and newspaper headlines, along with continued scrutiny as to why she was able to pull that race off with a victory rather than the one race she was expected to stand on top of the podium. She triumphed over adversity and still continues to be a leading force in the woman's marathon. She still runs and talks about running with joy and love in her eyes. What I love the most about this woman who made more headlines with her breakdown in Athens than she did when she was still running 70+ miles when six months pregnant, is that she never gave up even though her tears on the sidewalk in Athens would say otherwise. Paula came back after only three months of being absolutely torn apart into tiny pieces through the headlines and magazine articles, to be then the centered stage attraction in NY, where both fans and critics watched to see if she would have another break down. What fight she possessed. What humility she exhibited. What an athlete.

Though most of us are not competitive marathoners, we are athletes in our own game of life. We are mothers who are looking to discover our abdominals after years of not being able to see them. We are former collegiate athletes who would like to get back into game shape. We are 20 somethings who after college desire to be high school fit one more time. We may be in our thirties still after all these years struggling with the freshman 15 and who get nauseous when it's time to put on a bathing suit and enjoy lake excursions and Austin pool parties. And we are those who have never been in shape before, who have struggled with our weight for years and who declare this year to be finally the time we stop hiding from the mirror and adventure into single digit sizes of jeans.

No matter where we are in the weight loss journey or quest to get back into shape, we may encounter more adversity than victory. There will be moments when you may pull a muscle, fracture your foot, or herniate a disc. There will be times when an innocent adventure to a new exercise class has you now out from exercise until the pain subsides; or you have just run a marathon and now you are dealing with torn tendons in your foot. There may be inexplicable moments of extreme weight gain - even when you have been eating clean and partying less - and now you visit the doctors more than the gym and you still have no idea why you continue to gain weight. There will be days when your schedule does not allow you at all to exercise, when a new promotion has you spinning in circles and your boss does not care that you cannot fit into your work clothes and your mate does not understand why all you can do is cry when you think about the effort it takes to lose the weight you have gained in the past few months. And then there may be that one day that you receive terrible news - an expiration date for the one you have looked up to for years or divorce papers waiting to be served at your office - and now not only do you struggle with getting your butt to the gym, you struggle with the yearn to even continue putting one foot in front of the other. There will be nights of loss sleep, laying in bed with eyes wide open, dark and lonely nights of tears and those questions that will just not go away. Moments of searching for the answers. Searches that are not successful.

At times you will want to just throw in the towel, say the heck with this exercise game plan and sit on the couch and console yourself with chocolate, chips, Chinese food, too many glasses of wine, and self-deprecating moments of loss sole syndrome. There will be those irrevocable moments of collapsing on a sidewalk in front of critics and fans and all you can do is put your head in your hands and cry.

I will save you the dug-out pep talk that may be my usual mode of operation. Right now my friends I have two annoying injuries that will just not go away and all I want to do is run Town Lake, accomplish my goal of doing an unassisted pull up, and do all of the classes I teach in a week without having to sit in an ice bath at the end of the day. I at times have been feeling sorry for myself. I cry. I lay in bed at night praying for my leg to get better and for my shoulder to stop twitching. I too want to throw in the towel at times and stop worrying about losing weight and fitting into my skinny jeans. So I honestly don't know if I am a good source of inspiration or knowledge as to how to get over the hurdle and win YOUR next NY marathon.

The only thing I will share with you is something I have been learning in Yoga these past few weeks. Yes, that's not a typo. Yours truly has been doing Yoga. I am trying to find my Zen! The other day I was in a pose that my body would not cooperate in and I wanted to flee the class so bad. I was pissed. And of course because I was having a hard time letting go of my ego, nothing was really going well. Then the instructor said to me as if I was the only one in the class, "What opportunity is your body presenting to you?" Talk about Yoga enlightenment! A light bulb went off and suddenly I was hit over the head with an ah ha moment of self-revelation. Ding bat, I thought to myself. Silly girl! You are injured, not only because your body needs a rest and you would not provide it so now it's doing it for you, but this injury happened just at the right time. If I continue to ignore the possibility of opportunity in every adversity I meet, then I may miss out on a whole lot of life happening around me! Maybe at this time in my life I am suppose to stretch, relax, and find my breath. This injury does not have to be a death sentence, rather an opportunity for a greater life. I'm not trying to get all metaphysical on you, but things are just making a bit more sense these days now that I am discovering the tightness of my body, and mind, in Yoga class.

Wouldn't you know it, but with one deep breath, I finally nailed that pose.

What opportunity is life presenting to you right now? How can you overcome your adversity?

Part two: Plan, prepare and time your meals

2010-06-20T08:16:00.000-07:00

Now that you know you have to eat to lose weight, and if you don't you actually may gain weight, let's talk about how to make your nutrition game plan easy, accessible, and successful.

First and foremost, your best results will happen when you are consuming 3 meals and 2 snacks a day, eating at least every 2-4 hours, and making sure you avoid letting your blood sugar dip so low that you create "metabolism chaos," Rule of thumb: eat right before you get hungry. That's why it's important to time your meals and know the time of your last meal, approximately how many calories you are consuming, and when you will eat again. I know this may sound a bit anal or even boarder line "compulsive" however, timing your meals is essential to a healthy and functioning metabolism, a trim waist line, a positive attitude, long-lasting energy, and productive workouts.

Sample Daily Meal timing: Morning Workout

6am: Wake up call
6:30 am: Pre-workout meal
7:00am: Workout
8:30am - 9am: Post-workout/Breakfast
10:00 - 11:30am: Mid-morning snack
12:00-1:30pm: Lunch
2:30 - 4pm: Mid-afternoon snack
5:00pm - 7pm: Dinner
7:30pm: (If you ate early, you may need to have a light snack before bed so you do not go to bed hungry)

Sample Daily Meal timing: Evening Workout

6am - 7am: Wake up Call
7am - 8am: Breakfast
10:00am - 11am: Mid-morning snack
12:00am - 1:30pm: Lunch
3pm - 4pm: Mid-afternoon/Pre-workout snack
5:00pm - 6:00pm: Workout
6:30pm - 8:00pm: Dinner

The best piece of advice that I can give you is to determine what works best for you! This is fundamental. In order to see the most results from your exercise game plan it is important to understand what your body needs as far as nutrition through out the day, then you can begin to plan, prepare and time your meals according to your personal schedule.

As far as how many calories you need to consume, this will obviously vary for everyone. Knowing how many calories your body needs is extremely important. You want to make sure you are not in a deficit or an overload. There are several websites and calculators that can help you determine approximately the number you need to stay close to. The Daily Plate is one of my favorites and it also helps you make smarter and healthier choices. Also, knowing your Resting Metabolic Rate will help determine how many calories your body needs to function at it's optimal performance. An RMR test measures your unique target caloric zones so you know how many calories your body burns when just sitting in a chair, when performing basic daily activities, and when you are exercising. Knowing this number will help you plan and prepare a personalized nutritional program to promote weight loss. Pure Austin offers this testing. Just contact me if you are interested.

Okay, once you have an idea of when you need to eat and how many calories you need to consume, now it's time to talk about planning and preparing your meals. This is the hardest part of a nutritional game plan. There never seems to be any time and most people think it's just too hard to plan meals for the week. I'm not going to tell you that it's an easy to do or it doesn't take much time at all. What I will tell you is that it does get easier the more you do it and once you have determined what works for you it really only does get more convenient.

Planning and preparing meals to take to work and to heat up for dinner may take a little more than two hours on the weekend, but it will be the best two hours you can give to yourself. On Sunday you can whip up 2 to 3 dishes that are easily stored in Tupperware, placed in the fridge or freezer, and when it's time to pack your lunch or prepare dinner for the family you already have a healthy option ready. All you have to do is heat it up and serve with a green leafy salad or a side of sauteed vegetables. (You can even have these prepared as well.)

Click here for Clean Eating Recipes
Click here for Fitness Magazine Recipes

Planning your snacks for the week I think is the easiest part. Snacks will benefit you most if they are at least 150-300 calories. Make sure they contain both protein and carbohydrates. Remember that snacks keep your engine running. They are your go to when you cannot sit down for a meal or when you are heading to the gym.

Snack Suggestions: You can prepare most of these for the week to come on the weekend by storing each portion in Tupperware in the fridge and then all you have to do is pack them with your lunch in the morning.

* Mozzarella cheese stick and Kashi Granola bar
* 1 Tbsp of Almond butter with 4 celery sticks,1 piece of Whole grain toast, or 1 small apple
* 1/2 cup skim milk and 3/4 cup high- fiber/high-protein whole grain cereal
* 5 oz 0% Greek Yogurt with 1 cup of berries
* 1/8 cup almonds with 1/4 cup grapes
* 8oz Fruit smoothie with protein powder or skim milk

Second, always know what you will eat for breakfast! This is the most important meal of the day, even if it's not your favorite. Breakfast gets your body ready for the day. It starts the engine. Aim for consuming 300-400 calories. Without breakfast you will be one to two steps behind for the rest of the day.

Breakfast suggestions:

* Cottage cheese, Greek Yogurt, or Fat-Free Yogurt with berries and slivered almonds
* Oatmeal with walnuts, 1/4 banana and berries
* 1 egg, 1 piece of whole grain toast, sliced tomatoes and 1/2 cup skim milk
* Whole grain cereal with berries and skim milk
* 1 breakfast taco: (made at home) - 1 Ezekiel tortilla, 4 egg whites, 3 oz of turkey ground meat, 1/2 cup veggies, 1/2 handful of low-fat mozzarella cheese, salsa
* 8oz Fruit smoothie with yogurt, skim milk, and berries

Third, pack your lunch! Or at least choose a restaurant that offers nutritional low-calorie options. Lunch is where one can consume the most calories of the day. Shoot for no more than 450 - 500 calories. Just because it's a salad bar does not mean it's healthy! And those client lunches can have you consuming 500-1200 extra calories a day. I suggest you pick the restaurant. Zen and Whole Foods are not only tasty but they can help keep your waist line trim. If your struggle is not client lunches but rather lunch in general, opt for a healthy meal to go. Of course I am going to dote on Mel's Meals, but living in Austin you have an array of options for healthy meals to go, and most places deliver and the prepared meals cost as much as or even less than going out to eat at a restaurant. TOUGH LOVE: YOU HAVE NO MORE EXCUSES WHEN IT COMES TO EATING HEALTHY WITH ALL OF THE HEALTHY MEALS TO GO PLACES POPPING UP IN AUSTIN. Enough said!

Lunch Suggestions:

* Get your lunch delivered from one of the healthy meals to go places. 5 meals a week will cost approximately $35-$45 a week. How much do you spend going out to eat?
* Avocado Turkey Wrap
* Grilled Chicken Salad
* Tuna Pita
* Salmon Spinach Salad
* Grilled chicken and veggie tacos

Dinner may be difficult as well because when you get home from a long day of work or school the last thing you want to think about is preparing a meal for your family. But you don't have to worry because you have prepared on the weekend. See how simple it is? Dinner can be just as dangerous as lunch, for happy hours, invites from friends, and exhausting work schedules can lead to unhealthy choices. I will suggest you only eat out for dinner a few times a week and try to make this as healthy as possible. Again, aim for consuming between 400-500 calories. You can also rely on a healthy meal to go if you haven't prepared dinner for that day.

Dinner Suggestions: Easy to prepare and heat up

* Whole wheat pasta with vegetables and chicken
* Grilled chicken breast with vegetables and sweet potatoes
* Chicken burritos prepared at home
* Turkey Burgers prepared at home
* White fish, brown rice and vegetables
* Large green salad with a protein source

Yes, planning and preparing takes time but you are so worth it! Don't you want to accomplish your goals and fit into that piece of clothing that has been taunting you every time you open your closest? I thought so. So take a few moments a day to take care of yourself and that rumble in your tummy. Eat to fuel. Fuel to move.

2010-06-13T09:09:00.000-07:00

CHECK OUT THE LATEST ISSUE OF RARE MAGAZINE. GO PURE AUSTIN, VOTED BEST GYM FOR THE 2ND YEAR IN A ROW. ALSO, VOTED 2ND AND 3RD BEST TRAINERS IN AUSTIN - YOURS TRULY, CHELSEA PAUL, AND RYON TALBOT! PURE AUSTIN ROCKS.

Eat calories to lose weight

2010-06-13T09:08:00.001-07:00

That rumbling in your tummy that you can hear and definitely feel is not a good thing. Don't you feel weak and fatigued? How can you go to the gym hungry and not have an attitude worthy of having your gym membership revoked? And how can you expect to get the most of your workout if you haven't fueled your body? Think outside of the gym as well! How can you go to the office without having breakfast? Or better yet, do you think you can have sustained energy throughout the day if you ignore the hunger pangs and not eat when your body is telling you to? My friends, I know that we are busy. I know that there may not be enough time to plan every meal. However, and here's the tough love, NO MORE EXCUSES! If you do not have enough time to fuel your body this means that you are being irresponsible and you not taking care of you. If you think that you can still lose weight even when you are skipping meals, not eating enough calories, and working out without proper fuel you are greatly mistaken and doing your body grave injustice. So please, take a few minutes to read below to begin to understand that you NEED TO EAT TO LOSE WEIGHT!

When your body moves it needs the energy to do so. This amount of energy is measured in units of heat, also known as a calorie. The fuel to produce this energy comes from several sources, but mostly from fat and carbohydrates (glucose) and occasionally amino acids (protein). The common thought amongst exercisers is that we use our stored fat for energy during our workouts. How and when fat is burned - metabolized to provide energy for the body - and how this affects body fat composition and the number on the scale is a complex physiological topic. I will try to break it down simply so you can at least begin to understand what fuel sources your body needs to get the most of your workouts so you will begin seeing results with your exercise game plan.

Whether you are sitting still or actively producing movement, the fuel your body uses to give you the calories it needs to sustain energy comes from burning mostly fat and carbohydrates. Your body burns a mix of both fat calories and carbohydrate calories, thus resulting in a 50/50 split of fuel provided by fat and carbs. The intensity of your exercise is one major determinant of which fuel your body will use. Carbohydrates is a faster energy source and are burned more during anaerobic exercise. Fats are used more during long, low-intensity aerobic exercise. It's not that the body stops using one fuel source over the other, it's just that the split changes, depending on the intensity of the exercise.

When it comes to losing weight, the focus needs to shift from "burning fat" to burning calories. Remember, to lose weight you need to create a deficit, thus the goal is to burn as many calories as possible and this can be done by lengthening the duration of your exercise as well as increasing the intensity of your exercise. The other goal is to consume the amount of calories you need for the activity that you are doing. Excess calories means excess fat and weight. If you are not burning what you are consuming it will be stored as fat! So if you are eating fuel sources that your body does need for the particular exercise that you are doing it will be stored as fat in those places on your body that you do not like. Similarly, if you do not eat before you exercise or if you do not eat when your body is in need of fuel you will not lose weight. You actually might gain weight! Why? The body needs glycogen (fuel source from carbohydrates) to sustain energy. Without regular "top offs" of this your energy will be depleted and you will feel tired, thus you will not be able to work hard in your workouts which will result in not burning as many calories as needed to lose the weight you want to. So if you go to the gym hungry or if you proceed with your day on an empty stomach you are not providing your body with the necessary fuel it needs to perform at it's optimal level. I will let the physiological research explain this scientifically, but in lame terms if you starve your body you will never lose weight because the next time you eat your body will be so darn happy it's getting fuel it is going to hang on to it for as long as possible which will make it even harder to shed those unwanted pounds.

What to eat when:

* Eat before you are hungry. Fuel every 2-3 hours and have each meal/snack contain protein, carbohydrates and healthy fat.
* Eat within 30 minutes of waking up and try not to eat approximately 2-3 hours before you go to bed.
* In general, the closer you are to your workout start time, the fewer calories you should eat and the fuel source of those calories should shift.
* It takes the body 4-6 hours to digest fat, three hours to digest protein and two hours to digest carbohydrates. Thus, the protein and fat content of your meal or pre-workout snack will decrease and the majority of the fuel source will be provided by carbohydrates.
* In general, four hours prior to a workout eat a regular meal that combines protein, fat and carbohydrates, then have a small carbohydrate-rich snack closer to your exercise session.
* Three hours before your workout, have a smaller meal and lighten up a bit on the protein and fat.
* 30 to 90 minutes before exercise, have a snack of easily digested carbohydrates
* 15 minutes before a workout and you were unable to eat a small snack opt for a sports drink

Remember that your body runs on fuel and if not given the proper fuel it needs to perform it will not do so! If it is deprived of fuel, your effort to lose weight will be diminished as well. So, eat to fuel and fuel to move.

Stay tuned for next week for Part 2: What to eat to lose weight and tips of planning and preparing your meals.

Sourced:

Muscle and Fitness Hers/ Feb 2004 Daryn Eller Click here

Triggering Your Body to Burn Fat by Martica Heaner, M.A., M.Ed., MSN Health and Fitness Click here

Finding yourself in a slump

2010-06-06T14:46:00.001-07:00

"If you can be okay with the changing moods that people have (even your own), you'll live with more peace of mind. Your openness to change will enable you to go with the flow of life."

It happens to each and everyone of us at some point in our lives, and usually it happens several times a year. It's an uncomfortable state of mind and it can be quite unsettling. At first you try to talk yourself out of the feeling, but then only realize it is not going to be that easy. It doesn't matter if people are telling you it will be okay, you don't think it will at that moment, thus it feels as if it's going to last forever. You try to wake up on the right side of the bed; you practice positive affirmations; you go for a walk; you get to the gym; you indulge a little in chocolate thinking the best cure for this feeling will work this time; you talk with someone hoping the company will ease the frustrating emotions. Unfortunately, this particular time, the mood is almost impossible to shake and nothing seems to help. You have found yourself in a SLUMP, and there's no telling when you will be able to climb out of it.

My friends, I know exactly how this feels. Honestly, though a bit smaller than others I have found myself in during previous times, you could say I am experiencing a slump. I'm not afraid to admit this, for I hope it will help you feel more comfortable. This happens to the best of us and it's okay. See, I am a believer in the "feel it, deal with it, cry about it, and then get out of it" philosophy. Right now I am in the first stage, feel it. I am worried about my twin sister who has been deployed to Iraq. I miss my mother. I am upset that my father could not make his visit here. I am scared of the sun and wish I could just sit by the beach in a skimpy bikini, drinking a margarita and not worry about skin cancer. There are times I wish I could see my sweetie more than I do. My right leg has been aching beyond just a little soreness so my workouts have had to change and this has frustrated me. And - as if there really could be more - at times I feel inadequate. Geese, now it sounds like I am complaining..........but really - and I know this is true - I am just saying what you may all be feeling at times but are scared to sound ungrateful, ridiculous, and depressed. Woo! (I feel better already.)

So what do we do when we have found ourselves in a slump? As stated earlier, we have to feel it, deal with it, cry about it, and then get out of it. However, I don't have one answer that will solve this slump problem, for I don't think one true answer exists. My father will always tell me to dig inside and find out what is making me feel this particular way. He is on to something with this, but sometimes - and this is what's most frustrating - I don't know why I can only focus on the "slumpish" thoughts and not revel in the good in my life. It just seems easier to eat a whole bowl of popcorn with peanut M&Ms while watching every tear provoking movie there is available on Netflix. And maybe this is the process of it all! How could we truly appreciate the good if we do not recognize the not so good? Because in reality, the not so good is really not so bad, but it's just at that one particular moment it feels horrible. Isn't this okay? Even when there's others out there experiencing a lot more awful stuff, our problems are still ours, they are relative, and they stop us from moving forward in life, thus the slump! (I ate two very big bowls of popcorn last night.)

So what do we do? My mother said the other day, "You have to live life as if it matters." Hmmm. How profound, and true. Not easy when you are in a slump, but it is a good step to take to get yourself out of what is holding you down. Think about it. Live life as if it matters. My sister will be okay. I will see my mother and father soon. As long as I am cautious and use sunblock, I can still enjoy the sun. My leg will heal with much needed rest and recovery. My sweetie and I will have more time together once the remodeling of his house is finished. And I am not inadequate!

What if tomorrow was my last day? Would I be satisfied with how I lived today? Would you? So feel the slump. Deal with it. Cry about it. And then get yourself out of it. For today may be the best day to go out and discover, explore, and experience. Live life as if it matters.

Don't just sit there..................

2010-06-05T04:20:00.000-07:00

LIVE LIFE AS IF IT MATTERS. DON'T JUST SIT THERE, GO OUT AND MAKE IT HAPPEN.

This week a close co-worker of mine found out some devastating news about her father's health. It was pretty much out of the blue: he's an athlete, an avid outdoor person, and in pretty good health. She is the strong girl. I have never seen her emotional at work, unlike myself who could cry at the drop of a hat on some days. So this week I knew something was wrong and when I heard what was going on I pretty much dropped my soul on the ground.

I will save the details, but just know that a 17% survivor rate will force anyone to stop everything they think is important at that moment, call their loved ones, and make sure each and everyone knows that they are loved and thought about. As I listened more about the diagnosis, I couldn't help think about if I was doing everything I wanted to do if tomorrow was my last day. Hell no!

My twin sister is now in Iraq and writes about how she can't sleep because she hears war going on every late night. She speaks the truth about the war over seas..... the horror, the fright, the reality of what's happening to a city that is in constant battle. Again, this will make you think about what's really important in life and not just that last 5-10lbs I would like to lose around my mid-section.

I called my mother the other day after hearing about the grave news of my co-worker's father. She said you have to live life as if it matters. Wow! How profound. Then she said, "Go and have that chocolate sundae today because you never know if it will be your last."

Sobering words when faced with the reality of life.

Improve your health with these fitness tips and fun facts

2010-05-31T07:59:00.000-07:00

1. 1lb of muscle burns 6 calories a day vs. 1lb of fat which burns 2 calories a day

2. A 130lb woman can burn approximately 354 calories during a 45 minute session of stair sprinting

3. A 130lb woman can burn approximately 186 calories during 30 minutes of vigorous weight training.

4. 43 = PERCENTAGE OF AMERICAN ADULTS PROJECTED TO BE OBESE BY THE YEAR 2018

5. A waist circumference of more than 35 inches means you may be at risk for developing heart disease, high blood pressure, cholesterol and type 2 diabetes.

6. 20-30 = percentage by which your annual health care costs could increase if you have a large waist circumference versus a small waist circumference

7. Consume 30 grams of protein within 30 minutes following a weight workout to promote muscle-protein synthesis.

8. Shape your booty for that swimsuit: Lunges, squats, and bench step ups will be your best friend in the gym when it's time to give your back side a lift. Do 3 sets of 12 reps for each exercise. A set of 8-12lb dumbbells will be just what you need to burn fat, build muscle, and lift your booty.

9. Get a tight and toned waist! Hello side plank raise. This exercise targets the internal and external obliques as well as the transverse abdominis. Do 3 sets of 15-20 reps on each side.

10. Loose Fat and Gain Strength: Get the most of your results
Weight training: 3-5xs a week, 30-60 minutes
Cardiovascular training: 3-5xs week, 35-70 minutes

11. A workout that combines both cardio and resistance training will boost your metabolism's after burn effect to up to 48 hours.

12. Nutrition is 80% of the fitness equation.

13. 73= percentage of American Adults who say they don't do more to achieve a balanced diet because they don't want to give up their favorite foods.

14. 92 = percentage of adults and teens that cite lack of time as the top reason they eat fast food

15. 425 = number of calories in a bacon, egg and cheese breakfast taco = approximately 5 miles of running

16. 296 = number of calories in one slice of apple pie = 45-60 minutes of vigorous weight training

17. 120= number of minutes on average it takes me to prepare 5 days of meals and snacks for the week.

18. Clean eating = lean protein, complex carbohydrates, green leafy vegetables, fresh fruit, and lots of water. Limit processed foods that are high in sugar, salt, fat, and white flour.

19. Decrease the appearance of cellulite by limiting your consumption of sugar, salt, fat, coffee, and alcohol and increasing your water intake to at least 10 glasses of water a day.

20. VARY YOUR EXERCISE AND DIET DAILY IN ORDER TO AVOID FITNESS PLATEAUS.

Source: Oxygen Magazine and about-exercise.com

2010-05-23T07:40:00.001-07:00

I attended the University of Texas Law School graduation this weekend. The president of the graduating class during his speech asked the students "What will be your legacy?" I sat at the edge of my chair. What an important question to throw out there to each of the students and the attendees to provoke thought and analytical interpretation. Of course, this sort of question is right up my alley. When I use to coach high school girls I use to ask them "What will be the story that people tell about you?" There's nothing like a teen-age girl staring blank at you when you force them to think beyond boys, cell phones, skinny jeans and what to do on a Friday night. However, this was an important question asked of me when I was a teenager and have lived with it in the forefront of my mind ever since. I would ask the girls this question for one reason only and that was to force them to think about the caliber of their effort on the field. I had learned from the head coach of the soccer team that a team would be more successful if the players were picked according to the effort that they gave and not necessarily the skill that they possessed. And success he explained did not always mean winning the game, but more about how hard you played to attempt to win. Practice he said was more of value than the actual game for you played a game once a week and you practiced at least 5xs a week.

I didn't understand this philosophy at first; it was not too long ago that I too thought of practice as a time to play a sport that I loved and to joke around with my friends. Oh, and to flirt with the boys on the sidelines! But once I began to coach, to be responsible for conditioning these girls to endure 90 minutes of play in 90% humidity, I began to fully grasp what coach was teaching. He said you could tell the caliber of a player by the way they practiced. As we would sit and talk for hours in the locker room, he coached me on what to look for when picking a team. What time does the girl show up for practice and what time does she leave? Does she give 100% effort in every drill? Does she listen to directions? Does she come ready to play? Is she a leader or is she a follower? Coach believed that a player's character was revealed in practice and that character was just as important as ball skill.

I know that the biggest frustration I would have with the girls pertained to the effort that they exerted when out on the field, whether in a game or just in practice. Most of the girls did not understand the importance of follow through. When they would lose the ball to the other team in most cases the fight stopped there, rather than running after the player to win back the ball. I would yell, "give me some effort," and they would glare right back at me with daggers for eyes. A few girls did understand though and when they would lose the ball I would see them sprint down the field after their opponent until they caught them and knocked the ball right out from underneath their feet. It was that sort of play and valiant effort that would take a girl off the bench and put them in the starting line up.

As I sat there at the UT Graduation and listened to the speaker talk about the importance of the legacy you leave behind, I couldn't help but reminisce about those days with the girls on the field and the impact that the head coach had on me. What will be the story that people tell of me? How much effort do I put forward every day to reach my goals, to pursue my desires, and continue to move forward in life? Do I come to practice each day ready to play? Am I a leader or a follower? Do I have follow through?

I left graduation contemplating the depth of the effort that I put forth in each area of my life, whether it's in the gym, at the office, in the classroom, or at home. It's one thing to want, to hope or to wish to be successful. It's a whole other ball game to come to practice ready to play!

Training in and out of the gym: Making fitness a lifestyle

2010-05-09T10:51:00.001-07:00

What we learn and do in the gym can be applied to almost any aspect of our lives outside of the gym. I am a firm believer in this. With each repetition and cardiovascular drill you will not only gain physical strength and endurance, you will also improve your ability to act under pressure and you will be mentally prepared to deal with what life may throw out in front of you right when you thought you had it all together.

I am a firm believer in this philosophy. We are not just athletes on the field and in the gym, but we are athletes in our every day life! What we learn when playing sports or lifting weights can be implemented when at work, at home, in school, or in the car fighting Austin traffic.

1. Breathe: Inhale through your nose and exhale out of your mouth. Whether you are lifting weights or sitting at your desk it is vitally important to remember to breathe. Without deep, life giving breaths we will find ourselves not only restricted in oxygen but also in movement. We cannot move if we do not breath.
2. Posture and form: Posture and form is not just important when working out or running the trail, it is crucial for any movement pattern that we practice daily. Stand or sit with feet shoulder width apart; keep hips and shoulders aligned; engage your core and sit/stand erect; keep your back straight and your shoulders down from your ears and pull them back by lifting your chest; focus on keeping your neck neutral, your chin aligned with your sternum and your eyes forward; keep a slight bend at each joint when sitting, standing, or moving; and use your legs as your base when lifting and rotating.
3. The three rep rule: Within three repetitions of an exercise you will know if the weight is too heavy, too light, or if the exercise is not for you. This is true for any movement pattern that you engage in outside of the gym. Is your desk chair too high or low? Do you need to adjust your computer monitor so you sit with better posture? Does your driving position need to be adjusted? Are the bags that you carry and lug around daily too heavy of a load? Think about how you feel in the movement pattern that you practice every day and then make it more ergonomic to prevent repetitive movement strain and injury.
4. Commitment and integrity: Make a commitment and follow through. This is fundamental, whether you are in or outside of the gym. Be committed to WHAT YOU ARE WORKING FOR and act with integrity. Did you work hard enough in that workout? Are you really too tired to study or stay late at the office to complete the project deadline? Think about it!
5. Discipline and motivation: Achieving your goals requires discipline and motivation. Whether it's fitness or those important life goals you set for yourself, discipline and motivation are fundamental. Results are not achieved without hard work and keeping your eye on the prize. WHAT ARE YOU WORKING FOR AND HOW HARD ARE YOU WILLING TO WORK TO GET WHAT YOU WANT?

We are athletes of life my friends. Life will demand of us more than what we ever imagined at times. How will you respond? Will you be strong, flexible, balanced and in control? Will you remain committed and motivated to reaching your full potential?

The next time you workout, think about it. And then make it happen, whatever that may be. Just do it!

Consistency and Nutrition

2010-05-03T02:54:00.000-07:00

We all know what we are working for. We have it embedded in our minds, written on our vision boards, taped to the refrigerator, and it's the reason why most of us go to the gym. I am right there with you. Bikini........skinny jeans.....jiggle free inner thighs and arms......flat tummies. I completely get it!

Establishing a FITNESS GAME PLAN is absolutely fundamental. Once you know your goal you have to know how you will achieve that goal. Without a plan, how will you know what to do in order to obtain results?

If you train with me and have been reading my newsletters you are familiar with my strategy. First, set a goal. Second, determine how many days you will workout in a week. Third, set fitness appointments on these days and adhere to them just like you would if they were office meetings. Next, take measurements and determine how you will track your progress. Then establish a nutrition game plan. Prep and prepare your meals and snacks for the week. Eat clean.

With each client it is my goal to guide them through the above process. Organizing a plan to achieve desired results is your own personal fitness road map. It's essential to not only know where you are going and how you will get there, it's absolutely crucial to have a plan to get you back on track when you come across the inevitable obstacles of life.

It's the obstacles of life that get in our way of achieving the goals we have set out to accomplish. There's always a reason why we may not make it to the gym or why we couldn't eat nutritiously at lunch. This is life folks and IT WILL NOT STOP. So what are you going to do about it?

Consistency and nutrition are the two most important elements of your fitness game plan. Without these you will not reach your goals. Without a weekly consistent exercise routine you will find it difficult to fit into that pair of pants that have been taunting you every time you open your closet. Without a healthy and clean nutrition game plan fat will remain on your trouble areas. It's simple fact my friends: consistency and nutrition are the two most common missing links in an exercise game plan and without these YOU WILL NOT GET THE RESULTS YOU HAVE SET OUT TO ACHIEVE.

Consistency produces results. Burning fat and gaining lean muscle mass requires commitment, flexibility, and patience. It does not happen overnight and there really isn't a magic pill. Results come from hard work. That means lacing up your sneakers when you'd rather sit on the couch or drink with your friends; passing on the cupcakes a co-worker brought to work so you will feel good in your bikini when at the pool with your significant other; getting up early before work to prep and prepare healthy meals and snacks for the day to help you stay on track with your goals.

Consistent movement creates consistent change. I recommend at least 2-4 hours of resistance training and 1.5 - 4 hours of cardiovascular training a week. Vary your workouts. Make it fun. Do it with a friend. Discover new activities that keep you motivated. Just do it! You will always feel better after a workout, even if the last thing you want to do when you get up in the morning or leave the office is exercise.

Clean nutrition is 80% of the equation. You can go to the gym 5 days a week and do your cardio and weight workouts with a vengeance, however if you are not eating properly your hard work will not pay off. YOU WILL NOT SEE THE RESULTS YOU DESIRE. Just because you had a fantastic, heart pumping, and sweat dripping down your forehead workout this does not mean you can eat a hamburger and fries and not gain weight. Exercise does not give you a free pass. Yes, there is no absolute in life, hence why you have to be flexible and ebb and flow through what life throws out at you, however you also have to be disciplined. If you eat clean 80% of the week you will see results. Limit your consumption of processed food that contains a high content of sugar, fat, sodium, and empty calories. Increase your consumption of lean protein, complex carbohydrates, essential fatty acids, fiber and bring on the fruits and vegetables. This nutrition game plan will help you look and feel the best you can. And when you do treat yourself - the other 20% of the equation - you will have not destroyed all of your efforts in the gym.

Make it happen my friends. Be consistent! Eat clean. Know what you are working for and why you are working for it. Stay the course my friends and weather the storm. Results will be waiting for you.

Tighten Up: Shrink your belly fat

2010-04-25T08:04:00.001-07:00

Pudge. Muffin top. Buddha belly. Love handles. Call it what you like! You know what I am talking about. That annoying area that sits right below your belly button and around the sides of your stomach. Why does it not go away? Will it ever?

My friends, most of you know that my pudge below my belly button is my nemesis. Admittedly this is the area I am the most self-conscious about.

Though it is in due part to genetics, I know that I am not doing everything I could to decrease the storage of fat in that area. Here's a few tips to help you tighten up this summer.

1. Watch your sugar intake: Processed foods and simple sugars can make you store fat.

* Limit and avoid fructose, glucose, sucrose, maltose, honey, liquid sugar, invert sugar, syrup, galactose, dextrose, dextrin, corn syrup solids, molasses

* Though fructose is the sugar from fruit, when consumed in high quantities it can contribute to your pudge.*

2. Vary your training: Include these types of training in your exercise game plan

* High intensity training: 20-40 minute cardio sessions of interval training 2xs a week
* Slow and steady training: 30-60 minute cardio sessions 2xs a week, keeping your heart rate in the fat burning zone Click here for more info
* Weight training: 20-60 minute resistance training sessions 2-4xs a week

3. Eat the right fat: Monounsaturated and polyunsaturated fats are less likely to be stored as fat around your belly

4. Make FIBER your best friend: Whole grains, vegetables, and fruits will keep you full longer and provide your body with adequate vitamins and nutrients needed to keep you healthy and fit

5. Eat smaller portions: Consume 5-7 small meals a day to help speed up your metabolism

* Excess fat, calories, and sugar will make you store fat
* Include in each small meal one portion of protein, carbohydrate, and healthy fat
* Use the size of your fist as a guide for portion size

6. Do not drink your calories

* Limit the consumption of beverages that contain sugar, milk, and alcohol

7. Increase the intensity of your workouts

* Alternate between short bursts of low-intensity cardio and short bursts of high intensity cardio
* Choose weight that challenges you! Girls, you will not bulk up unless you consume enough calories to bulk up.
* Work out with Purpose - What are you working for?

8. Rest and Recovery: Sleep at least 7 hours a night and have at least one day of rest from exercise and work

* Sleep deprivation, stress, and emotional turmoil can cause you to store fat

9. Make peace with your trouble spots: Change your perspective

* Instead of calling them love handles, a client of mine now refers to them as her love bells
* My boyfriend now calls my pudge the cuddle bug

It is possible to have a flat stomach. However it is a strategic process that depends on genetics, clean nutrition, cardiovascular and resistance training, and your metabolism. Though it can be discouraging stay committed to your exercise game plan, begin to follow the above steps, and you will see the results you have been working so hard for.

Sourced from Oxygen Magazine: Shrink you Belly - "Improve your health"

When you fall off the wagon, hop right back on!

2010-04-19T13:32:00.000-07:00

This weekend I ate! I would like to tell you that I ate clean and nutritiously, but if I do that I then would be lying. I'm not sure if I ate anything clean and nutritious. I traveled this weekend to a 40th Birthday bash and boy did I indulge. Mexican food. Potato chips. Lots of ranch dressing with little lettuce. Four different kinds of dessert that melted in my mouth. Have you ever heard of Dirt? It's a kind of dessert that is made with cream cheese, cool whip, vanilla pudding, and Oreo cookies! Absolutely amazing and very, very bad for you. Oh , but so good for the soul. Are you disgusted yet by my overindulgence? Hmmm, I'm still thinking about the Dirt.

So there you have it my friends, I fell off the wagon of clean eating and I ate anything and everything I wanted. I ate with little guilt and I absolutely did not practice moderation. It was actually fun. Did I mention how good that Dirt was? Oh, and Sunday evening I ate Paella and had three glasses of wine.

Yes I am a trainer. Yes I do know that I consumed more than 3000 extra calories a day. (Oooh, that sounds really bad when written down.) I am quite aware of the fact that I probably ate more calories this weekend than I consumed the entire week. Why did I completely overindulge and sabotage a whole week of clean eating? Because I wanted to. My boyfriend's family sure does know how to cook and eat. And it was so good. I'm sure I have said that before. But really, it was.

So what do I do now since I have completely fallen off the wagon? Well my friends, it's Monday. I have to hop right back on. Easier said than done, yes of course, however being the fitness professional that I am I do know that one weekend like this once in a while will not kill me, nor will it destroy everything I have been working for. It has made me extremely tired today though. I feel fat, heavy, and weighed down. I don't have any energy. And my skin feels yucky. So this is the price I pay for enjoying myself this weekend and discovering the sinful pleasures of a new dessert called Dirt. ( The name should be it's own warning.) Imagine if I ate like this all of the time? Think about it. If I feel terrible just after one weekend of thoughtless eating how would I feel if I ate like that most of the time? I know you know the answer to this.

So today I blocked out at least one hour a day this week for a workout combining both cardio and weights. I will drink more than eight glasses of water in order to flush my system out. I also will consume high fiber foods at every meal. I will do my best to limit the sugar and salt this week. And desserts will not even be in my vocabulary for a whole week. (Again, I just cannot lie.)

We have all overindulged at some point in our lives.(I just happen to be a little more open about it than others.) There will be weeks when you just have no desire to eat well. Parties will side track the progress you have been seeing from a consistent exercise game plan. Travel will make it virtually impossible to eat clean. And your mate's family will cook an amazing dinner for you that will not be nutritiously nurturing. This is life folks! Rather than hang our heads low, beat ourselves up, and be suppressed by food guilt, get yourself to the gym and prepare a whole week of nutritiously clean meals. Hold yourself accountable until you begin feeling good again and then remember how you feel when you do fall off the wagon. When you eat clean, you feel alive. You are energetic and filled with spunk. When you eat badly, you feel like crap. You are tired and lethargic. You are what you eat.

I will leave you with one more thing. My boyfriend asked me yesterday if all of the extra calories were worth it. Instead of answering him, I fell into a daydreaming stupor.......Oreo cookies, cream cheese, cool whip, vanilla pudding, oh my!

Be Extraordinary

2010-04-11T13:04:00.001-07:00

We have all heard the saying, "No pain, no gain." I grew up hearing this in soccer practices: one more lap around the field when you thought you just could not do it anymore; 20 goal kicks with your right foot, 20 with your left; 6 corner drills that ended in a full sprint of the soccer field after a 90 minute practice. This torture training, at least that's what I called it at the time - I was a teenager- was meant to increase your cardiovascular and muscular conditioning, develop mental toughness, and prepare you for an intense 90 minute time frame of chasing a ball up and down the field while constantly changing directions and fending off the other team. If only I was in the shape I am in now! At the time, though I was good, physical and mental endurance were not my strong points. I played hard. I fought hard. But honestly, I can remember loathing it while I was doing it. Why did I have a love/hate relationship with the conditioning required to excel at the sport I loved so much? Because I was not in shape and I did not know that in order to increase your physical and mental endurance you have to be willing to stand on the edge of your physical capabilities, work outside of your comfort zone, and find peace within the chaos.

I know that exercise is not everyone's favorite thing to do. I understand that getting a workout in can cause more stress than it may relieve. I too know what it's like to be so tired that lifting heavier or pushing harder during a cardio drill seems nearly impossible. I am right there with you when the scale does not reflect the time you have put in and the effort you have put forth. I get it!

Transforming the shape of your body, increasing the strength of your lungs, and training the bull-headed will of your mind unquestionably requires an unwavering commitment to continue to raise the bar of your physical and mental capacity. It is one thing to write down your goals, develop a plan to achieve them, to make it to the gym atleast 4xs a week and to eat clean and prepare your meals for the week. It is a whole other ball game to strive for excellence, surpass the standard of ordinary effort, and to commit to being extraordinary each and every workout you have. Some days your body will corporate. Some days you will be undeniably great. Then there will be those days that nothing seems to be going right. Your body aches from head to toe, your head is just not in it, and work unfortunately becomes the priority when all you wanted to do was take Shirly's kickboxing class. Life will get in the way of your quest for greatness. What are you going to do about it?

Make each workout count, no matter what level of greatness you come to the table with on that particular day. Bust your rut! Do it with guts and heart. Commit to being extraordinary even when your level of excellence will be different day to day. Do not bow down to limited expectations and preconceived notions that you cannot do something. Do you want to look and feel the best you can? Do you desire to wear a bikini without hesitation or self-consciousness? Do you wish to complete a half marathon without having to stop to catch your breath? Then work hard, break through your comfort zone, stand on the edge of your physical and mental capacity and find peace within the chaos that will be there when you commit to lifting just a bit heavier and pushing just a bit harder.

Be extraordinary.

COMMIT TO GET FIT: OPEN THE DOOR TO YOUR POTENTIAL

2010-04-04T07:12:00.000-07:00

Last weekend I attended a fitness camp in San Diego for Miss Cathe Friedrich. She is my fitness idol, a woman who has made a living producing home workout VHS tapes and DVDs. I have watched her on FIT TV and video since I was 14, getting fit in my living room with my sister and also taking notes on how she teaches, instructs, and motivates. Cathe has an uncanny ability to encourage each of her students to work harder, longer, and to push pass what you had thought were your physical capabilities. In the three days that I had the pleasure of working out with her and the 100 other woman who have followed her since she exploded onto the fitness industry, it was clear to me that she was not just a fitness instructor and a master of exercise program development. Cathe is a fitness icon who has helped each of those woman discover their potential.

Amongst the 100 attendees there were extreme athletes, weekend warriors, mothers of 4, personal trainers, baby boomers, generation x'ers, recovering alcoholics, divorcees, yogis, woman who have lost more than 50lbs and woman who were just beginning to make fitness a lifestyle. Though we all came from different backgrounds, the common denominators were Cathe, fitness, and the desire to fit exercise into our busy schedules. Each woman had a personal story of exercise and possessed a unique interpretation of what health and fitness meant to them.

I never heard one woman say I work out for a 6 pack! And Miss Cathe doesn't teach baring her mid-section, though she is ripped and lean and absolutely FIT. It was comforting to hear her say "things have changed since I have had kids."

What I heard were individual stories of how these woman opened the door to their potential. That's what stuck with me throughout the weekend. Whether it was about getting up at 3:30am to fit a workout in before the kids woke up, or going to the gym during their lunch break and taking a Pump class, or coming home at night, fixing dinner for the family and then doing a Cardio Circuit DVD right before they went to bed, each woman made it a priority to commit to get fit. And it was not easy for these woman to exercise every day and prepare nutritional meals for the week. I was one of the only ones who did not have children or was not married. Though I do work long hours and six days a week, my struggle as a personal trainer to get her own workout in was quickly humbled by the many mothers of four who also worked part or full time. Talk about a perspective change!

Potential is possibility. It is the capability of becoming. It is a latent excellence that has yet been discovered and developed. Reaching your potential requires hard work, dedication, an unwavering commitment to the task at hand, realistic goals, a plan of action, and most importantly - as demonstrated during the first Step class of the weekend - heart. ( I am still sore from that class!) Potential is personal. We each have our very own interpretation of potential and how we will strive to be the very best we can be. It will vary day to day as well, even month to month, and especially year to year. Yet, what does not change is that each of us possess potential. It is just a matter of defining what that personally means to each of us.

How will you commit to get fit? How will you open the door to your potential?

Meeting my Idol

2010-03-31T03:00:00.000-07:00

What a weekend I had! I met my idol, Miss Cathe Friedrich, exercised for 3 days, surfed in the Pacific, and met many new friends whom I cried in front of when I was leaving. It was a whirlwind and I will tell you all about it this weekend. I will leave you with one thought:

All you need is a dream, a good business partner, and the will to practice every single day!

Do you love your job? Are you doing what you want to do?

Think about it!

WHAT IS YOUR WHY?

2010-03-19T08:16:00.001-07:00

When I was a little girl, and still true today, I needed to know the why for everything I was told and encountered. Why do I have to make my bed Mom? Why do some people have a home and why do some people sleep on the streets Dad? Why did Pepe get so sick? Why is she skinny and I am pudgy? Why do boys want to date her and only play with me?

I am sure my curiosity tickled my parents. "Why ask why?" I heard them say to me more than once. And I then would smile, shrug my shoulders, go play, and mull over each question I had about the curious life I was standing in the middle of. I definitely have heard way too often that I think too much. I know! I actually enjoy this personality trait of mine. Of course I can be a bit too analytical for my own good, however, I do think there's a reason for everything and without a why the obstacles and life struggles that we will inevitably face will be viewed more as frustrations and bad luck than endless possibilities.

A client this week confessed that she was having trouble with her why. "Weight loss is just not enough obviously." I appreciated her honesty and the look in her eyes that revealed a deep desire to understand why losing 50lbs is not enough to get her butt to the gym every day. I have asked her many times "What are you working for?" and I know that each one of you have heard or read this before. We have to know what we are working for! However, it was clear in that moment that knowing what we are working for may not be enough. Maybe it is the why that is more important than the what.

Until this week I had never differentiated between the two. I always thought that it was the what that kept us motivated with our goals, that helped us push through the fatigue and get to the gym, and enabled us to say no to dessert at the end of dinner. However, even though I wanted to be absolutely ripped and cut for my trip to San Diego I still ate Mexican food, pizza, cereal and doing cardio six days a week for 60 minutes rarely happened. At one point I actually thought that I failed at my goal. Could it have been the WHAT that had failed me?

I asked my client about her why, besides the 50lbs. She admitted she had to think about this, for if it was not the 50lb weight loss goal that kept her committed to her exercise game plan what the heck was it?

I immediately thought of her health and living a long productive life that would not involve medication, a high risk for heart disease and diabetes, depression, and a wavering self-confidence. I could define her WHY. And it was then that I knew the difference between knowing what you are working for and knowing why you are working for it.

The WHAT pertains to the personal goals you set. It includes weight loss, training to complete a 5k or a triathlon, exercising so you can fit into your skinny jeans or look hot in your bikini for spring break, becoming consistent with a healthy nutrition program, and committing to make it to the gym at least 4xs a week. The WHY is less tangible and at times you cannot see or touch the why. It's the reason and purpose that lies beneath the WHAT. The WHY is the focus on the health of your body and mind and the optimal function of YOU as a whole. The WHY is the impetus behind the need to participate in daily cardiovascular activity and to be mindful of your calorie intake and the consumption of saturated fat and refined sugar. The WHY is the fundamental reason for the importance of making fitness a lifestyle.

Why?

* Excess belly fat is dangerous for your health
* Heart Disease is the leading cause of death for woman
* Type II Diabetes is preventable
* Eating right and exercising often will reduce your risk for cancer
* A consistent exercise and nutrition game plan will effect the way you age
* Exercise contributes to a restful sleep cycle
* Exercise may reduce the effects of depression
* Self-confidence effects internal happiness

Define your why! We all know our WHAT. That's the easy part of setting short term goals and counting calories. However, the WHAT can be short lived. Once you have reached your goals, WHY do you continue to exercise, watch what you eat, and workout when you feel like doing nothing else but sitting down on the couch and snacking.

What is your WHY?

PROGRESS

2010-03-14T10:22:00.001-07:00

This week I was pleasantly reminded of why I love my job. You guys rock. Absolutely! It is my pleasure to have the chance to be a part of your fitness journey, whether you are my client, participant in my Urban X Training Boot Camp, a member who takes my classes every week, a new friend at the gym that enjoys reading my blogs, or a fellow instructor who has the ability to kick my butt in a workout. Each and every one of you make my job fun, enjoyable, and everything I have ever wanted it to be. I thank you for contributing to the bliss that I experience when I wake up at 4am, bright and early every day.

This week I became a better trainer because you - my clients, class participants, and Urban X'ers- were rock stars! This week you worked out. You lifted heavier. You ran faster. You took my challenge and did 60 seconds of knuckles to floor. You fought hard to finish a workout that you thought was never going to end. You showed me guts and glory. How fun! What superstars you are.

Making fitness a lifestyle is a process. We first set goals. Then we make a plan to achieve these goals. Getting fit rarely happens as quickly as we would like it to. There are times when we get discouraged, fall off the wagon, and swear that what we are doing is not working. It's difficult to stay the course, is it not? Yet, when we are consistent with our exercise and nutrition game plan and do put in the work necessary to achieve our goals weeks like this one take place. Progress begins to show it's face and results are achieved.

This week:

* You had fun shopping for a blouse and ended up leaving the store with several pieces of clothing because you were not afraid of the dressing room mirrors.
* Mom treated you to a dress for spring break and you left with sizes that you haven't worn in a few years.
* You took advantage of the sale at The Gap and bought 2 pair of jeans in a size that you don't wear often.
* You are beginning to feel better and your clothes fit differently because you are limiting your consumption of wine in the evening.
* You have been diet coke and Tex Mex free for 26 days.
* You have finally been cleared to exercise after a serious injury.
* You made it through Boot Camp without having to stop for a break during the run.
* You lifted heavier in Pump class and survived the Triceps song.
* Your back became strong enough to do a jack knife on the stability ball.
* You did an assisted pull up decreasing the assistance by 10lbs.
* You dropped below 180lbs for the first time in several years.
* You knew when to stop.
* You knew when to push.
* You knew when to keep on going.

This week you discovered your inner athlete and your Rock Star ability to stay the course in order to be successful at what you have set out to do.

This week I had great fun doing what I love to do.

Thank You!

What the scale does not say

2010-03-07T09:52:00.001-08:00

Numbers, numbers, numbers! Oh how one step on a scale can determine how you feel about yourself for the rest of the day! Whether it's a number you were expecting, or a number that makes you want to run and hide, or a number that allows you to pat yourself on the back, that number has a powerful influence on your self-esteem, self-image, and self-worth. Though an irrational thought, I do wish these things called scales did not exist. Through my experience, they have caused more harm than good. I hold my breath when clients step on the scale. I myself avoid the large thing that sits by the sink in the bathroom. It rarely makes me feel good about myself. I have weighed between 140 - 155lbs since I was in junior high. In high school and college I weighed at least 145lbs and wore a size 10/12. Now, in my early thirties, I weigh 152lbs and wear a size 6. I am a muscular girl. I am fit and healthy. However, on those mornings that I CHOOSE to step on the scale hoping that I have re-visited the 140's, I quickly forget that I am FIT AND MUSCULAR, and end up feeling FAT for the rest of the day.

How ridiculous! Right? But it's absolutely the truth my friends. Even if the number did dip below 150 on a particularly good day, I get this knot in my stomach. Why? Because now all I think about is keeping it below 150. What stress and anxiety, not to mention and unhealthy, non-productive thought process that produces nothing but irrational behavior.

Simply put, it's just a number. There's no closed caption or fine print that explains exactly what that number means. NO! It's just three numbers, and what a powerful effect each one of them has on our psyche.

If I was to redesign the technology of the scale and how it measures our weight, here's what I would write in fine print underneath the number on the scale.

* The weight of our clothes that we are wearing when weighing ourselves
* The weight of our bones, muscles and organs
* Body Fat composition
* How much water we are retaining at that given moment
* The weight of the food we just ate prior to stepping on the scale
* If the weight workout we just had yesterday is causing our muscles to retain water, inevitably effecting the number on the scale
* The actual amount of weight we have gained during our woman cycle
* The number of pounds that stress, fatigue, depression, and anxiety has caused us to gain that week

Are you starting to understand my frustration with the scale and the number that we allow to determine our personal value and worth? Are you beginning to understand that there are several variables that effect how much we weigh?

Here's what I would like you to focus on:

* BODY FAT COMPOSITION

Women Men

Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus

* WAIST CIRCUMFERENCE MEASUREMENTS

A high waist circumference and a high level of abdominal fat puts you at risk for type 2 diabetes, high blood pressure, high cholesterol, and heart disease.

A high risk waist circumference:
Male: waist measurement over 40 inches
Female: waist measurement over 35 inches
Sourced from WebMD

Though the scale is a tangible measure of your weight loss efforts, it can be quite misleading, daunting, confusing, frustrating, and it is only one way to measure the progress of your exercise game plan. Let's give less meaning to what the scale says and focus more on the personal improvements we have made by making fitness a lifestyle every day.

Here's what I would like you to focus on: Improvements in these categories

* Exercise Consistency
* Cardiovascular endurance
* Muscular strength
* Nutrition
* Physical and emotional health
* Coordination
* Balance
* Flexibility
* Mental Clarity
* Stress

So the next time you step on the scale, remember that it's a small part of the fitness equation affected by several variables that are not described to you in full detail. It's just a number!

The effects of stress on your weight loss game plan

2010-02-28T05:41:00.001-08:00

This week I was stressed. That kind of stress that makes you want to stay in bed, order a pizza, eat cookies and milk, and suck on a blow pop. Did I tell you I have given up desserts for 40 days? I did not allow the stress to break my commitment; however I did have some heart to heart talks with the refrigerator! Now that I have almost 32 years of life experience, I understand that stress is par for the course. It's the ability to process it and use it to my benefit that get's me all tangled up in a knot. Here in lies the close friendship with the refrigerator. I'm not afraid to admit that when I get stressed I eat. Yes, I know I am a trainer and I know better than to take my stress out on high calorie foods.......blah, blah, blah........I AM HUMAN. And when I get stressed, yes, ice cream sundaes seem to make it all better. But only for a minute! And now that desserts are not part of my nutrition game plan, for 29 more days buts whose counting, there has to be a better way to deal with the every day stresses of life than consuming high calorie foods, laying on the couch, and avoiding the gym.

The truth about stress and it effects on your body: sourced from Turbo Kick: Chalene

1. chronic stress can affect the homeostasis in the body and create excess adrenaline and cortisol, leading to adverse effects on weight and metabolism
2. excess cortisol leads to more stored fat and the decreased sensitivity to adrenaline makes it harder to burn stored fat

Chronic stress wreaks havoc on our bodies. It's detrimental to our immune system, our metabolism, our mental concentration, and the overall function of our body systems. Personally stress makes me eat more and exercise less. Sound familiar? So how do we kick stress in the booty and rise above the suppression?

Stress Management Tools: sourced from Doing More with Less, Leigh Mires

* Say no to more things and yes to only the most important things - do more of what matters most to your clients, co-workers, and your families and less of what does not

* Clarify your Wildly Important Goals - the number of goals you have impacts your accomplishments

Take it from me, the girl who has several goals written out taped on every wall of her apartment - the more goals you have the more stressed you become. To quote Miss Mires, it's important to consider this:

"How many goals do you want to half-way accomplish versus how many do you want to achieve with excellence?"

* Learn to say NO - We learned this when we were a small child. Ahh the terrible two's and the constant "no" that we use to declare to our parents! I will quote Miss Mires,
"With every decision you make, does it move you closer to your vision or further away?"

* Prioritize - Determine what has to be accomplished first and what can wait to later. At the start of each day write a to do list and begin to prioritize according to importance. Make sure that YOU are on the top of the list. If YOU do not exercise and eat right it will be that much more difficult for YOU to finish each task on YOUR list.

* EXERCISE - Of course I just had to throw this in. Though I have definitely skipped a workout because I felt too stressed to bother, I only found myself eating more when I stayed at home to wollow in my self-pity, which only made me more stressed. GET UP AND MOVE. EXERCISE THE STRESS RIGHT OUT OF YOUR BODY! 30 minutes of exercise can transform your mood and disposition.

Stress Quick Fixes:

* Go for a 30 minute walk outside, whether it's during your lunch or right after work. Leave your IPod at home and just enjoy the sounds of nature and life taking place right around you. Take this time to relax and regain your composure.

* Drop and give me 20! Do 20 push ups. The quick adrenaline rush may possibly snap you out of your mood.

* Driving in the car? Play your favorite song and sing it like you mean it! There's this song that I play in all of my classes and I just absolutely love it. When I am having a day, I go to my car after a client, put the song on, and for 6 minutes I just sing and dance like nobody is looking.

The things I have learned on my fitness journey

2010-02-21T03:57:00.001-08:00

The things that I have learned on my Fitness Journey
arm raise
1. CONSISTENCY: Maintaining a consistent exercise and nutrition game plan will produce long term results.

2. RESISTANCE TRAINING AND CARDIO ARE THE BEST WAYS TO CHANGE BODY COMPOSITION

3. PATIENCE: Progress and Results take time. Sometimes lots of time. Patience really is a virtue. Results that last do not come with the snap of a finger. ( I have tried!)

4. HEALTHY FAT LOSS can be obtained by strength training, high intensity cardio, clean eating, small frequent meals, commitment, patience, and hard work.

5. THE BODY NEEDS REST in order to perform at it's optimal ability.

6. WORKING OUT IN THE GYM IS NOT THE ONLY EFFECTIVE EXERCISE.

7. LEAVING YOUR COMFORT ZONE is necessary to improve your cardiovascular and muscular strength and endurance.

8. EXCESS FAT, CALORIES, AND SUGAR MAKE YOU FAT.

9. HAPPINESS and self-acceptance is not guaranteed if you have a six pack.

10. HEALTH AND FITNESS is more about what your body can do and less about what your body looks like.
Exercise Game Plan
blondy running
SIX WEEKS UNTIL APRIL 1ST: WHAT IS YOUR EXERCISE GAME PLAN?

I am going to a Fitness Conference in San Diego at the end of March. This week I will begin a 6 week "Put the pedal to the medal" fitness commitment.

WHOSE WITH ME?

1. COMMIT to working out 5XS a week for 45-60 minutes at 80-90% intensity
for the next 6 weeks

2. FAST ON DESSERTS AND REFINED SUGAR, FEAST ON FRUITS AND
VEGETABLES.

3. EAT CLEAN 85% of the week.

4. DRINK 8 GLASSES OF WATER A DAY

5. SLEEP AT LEAST 7 HOURS A NIGHT