The voice inside my head

Perspective by definition is: 1. a way of regarding situations, facts, etc, and judging their relative importance 2. the proper or accurate point of view or the ability to see it; objectivity: try to get some perspective on your troubles 3. the theory or art of suggesting three dimensions on a two-dimensional surface, in order to recreate the appearance and spatial relationships that objects or a scene in recession present to the eye


For the past few months I have struggled with my perspective, which has been challenged by the voice inside my head. The voice has been loud and negative, a tug of war between self-depracating words and the few positive affirmations I have tried to continue to repeat on a daily basis. The struggles are relative and quite normal for the state of the econonmy and the typical end of the year hesistation clients and members possess when it comes to spending $600+ for personal training, as well as trying my best to not let all of that affect my relationship.

 I train and instruct for a living, motivating clients to push through their self-imposed boundaries; and yet now I have found myself deeply immersed inside of my head only speaking words of malevolence and hostility towards myself and others who have gotten the best of me. What has become of me, I thought? Why can I not snap out of this?

Yesterday I walked into Boulder Crossfit on a mission to not only get my butt kicked but to change the voice in my head. I entered the building determined to push myself pass all self-imposed baracades and discover what I truly can do with my body. I then chuckled when I looked at the board and saw a workout that at first looks easy.....reality check 101. 10 Ring rows, 10 stick jumps, 10 med ball slams - 10 rounds. I started the workout still on a mission; however 3 rounds in the voice was the loudest it's ever been. "I'm out of shape. Why is she beating me? This sucks."

As I sat on the ground below the rings I looked up to the ceiling, my heart was practically exploding out of my chest. It was then I was hit over the head with the best perspecitive change: I was grateful that my heart was beating, reminding me that I am alive and fit and healthy. Though struggling with not knowing what is in stored for me with the next step in my career, as well as realizing the voice has been affecting my actual presence in my relationship, I suddenly was overcome with a fire I hadn't felt in a long time in the area of fitness. I finished the workout in 20:08; it only took twenty minutes to silence the voice and allow the strength of my body to influence my mind.

Today I walked by a beautiful christmas tree in our building and realized that the ornaments on the tree were wishes for little kids and seniors. I looked at the wishes and they were simple and sweet: Barbies, slippers, toys. I thought to myself that eventhough work has been so slow lately and I have been struggling to keep a positive attitude I figured that maybe granting a wish would help keep this all into perspective. So I took 2 little girl's wishes: Barbie Castle doll and a Lalaloopsy Doll. Just knowing I will grant their wish made me feel more full inside, at peace with the struggles, and so very grateful that I have a partner in life who supports and loves me immensely.

We are in control of our thoughts. We determine how we react to the obstacles that present themselves in our lives. We are the only ones who can be in charge of the fullness of a glass. Today I will take a huge gulp out of life.

Staying fit during the holidays

BEGINNING NOVEMBER 5TH: FIT FOR THE HOLIDAYS - HIGH INTENSITY METABOLIC TRAINING AND NUTRITIONAL COACHING MONDAY AND THURSDAYS, 7AM, 60 MINUTE SESSIONS, 4 WEEKS DATES OF CLASS: NOV 5TH, 12TH, 15TH, 19TH, 26TH, 29TH, DEC 4TH, 6TH $320 for 8 classes. You will receive 2 workouts to do on your own as well as Nutritional coaching to help you maximize your results in the gym.



As we approach the holiday season there are several key factors to consider in order to make it through the holiday season without gaining weight, fat, and falling off the wagon entirely.

1. Commit to be fit: Without a firm commitment to your health and fitness this holiday season you will most likely find it easier to say yes to a second plate of fatty holiday fare than a workout and a plate of clean lean protein and fiber. Your health and fitness goals have to be at the forefront of your mind every single day in order to continue living a fit lifestyle in the midst of sugar cookies, glazed ham, creamy mash potatoes, and warm apple pie. Do you have to stay completely away from these holiday treats to avoid gaining weight or fat? Absolutely not; however it is best to have a plan for the numerous office holiday parties and evening cocktail celebrations. I suggest having a firm perspective on what is worth the indulgence. A store bought cupcake dressed with fake frosting is not worth the calories in my opinion. Make ever bite count when it comes to nutrition, whether it is clean or not so clean. Commit to a workout and clean eating every single day and then enjoy a treat that is worth it here and there without guilt and complete destruction to your heath and fitness program.

2. Be consistent: Consistency will be key to making it through the holidays wtihout gaining weight and losing your forward momentum entirely. Consistent exercise and clean nutrition will not only make the holiday fare seem like a treat when you do indulge, but you will be able to enjoy the festivities without having to dive into the back of your closet looking for something that fits and looks presentable. Consistent high intensity exercise and clean nutrition will catapult you through Thanksgiving and Christmas without you having to suck it in all day and evening throught the holiday cheer. Plan your workouts and your meals. If you do have a busy work week coupled with holiday cocktail parties and office festivities then strategically plan when you will workout and what you will eat. I suggest the "if this, then that" approach. If you have a holiday party in the afternoon and you choose to have a glass of wine and a plate of good eats, then you will choose to workout in the morning and eat clean until the party.

  3. Make a choice: As discussed in tip #1 and #2, choice is what will navigate you successfully through the holiday season. First, determine your current health and fitness goals. Second, decide what you can do every single day in order to reach your goals. Third, just do it! Prep and prepare your meals. Schedule your workouts. Intelligently design your nutritional game plan through out the holiday celebrations so you are able to enjoy the fare that adorns the tables while still being able to fit into your clothes.

  Classes I am teaching this fall: Monday: Cardio Chiesel 6:00am *New class* Tuesday: Barre Conditioning 11am, Core Cardio 4:30pm Thursday: Barre Conditioning 4:30pm, Sports Training 5:30pm Friday: Body Pump 6:15am, Barre Conditioning 11:30am


Please let me know if you have any questions. Also, the biggest compliment I can receive is your referral. I would appreciate your word of mouth referral as well as your facebook and LinkedIn endorsements.

Health and fitness - A journey of self discovery

When I began consistently working out in the gym at age 24, I did not know that lifting weights and finishing a cardiovascular workout would take more internal and mental strength than the obvious physical strength required to perform athletic skills.  Not only did I find it difficult to maintain exercise and nutrition consistency, just getting to the gym and finishing a workout was the actual fundamental struggle.  I have been an athlete my entire life.  I enjoyed going to practice with my team mates or running on my own when training for season.  It seemed easy to stay in shape when training for a particular sport.  However, once I finished school and stopped playing soccer in adult leagues, with work and an active social life, staying fit and healthy became a challenging struggle.  At age 24 I was a waitress, a nanny, I worked in a medical office, and I took full advantage of the Key West lifestyle of bar hopping and relaxing with a beer on a boat.  I knew that I was not at my optimal fitness - I had a small but prominent beer gut and I was amazed at how my butt kept on getting bigger!  I was self-conscious and intimidated by the gym.  Again, I was an athlete who spent most of her time on the field or the track.  Going to a gym every day was not something I enjoyed.

When I began going to the gym, knowing I had to do something soon or I would just keep on gaining weight and getting lazier, I had absolutely no idea what to do.  I invested in several magazines and workout videos, but still felt like a wondering soul amidst hundreds of pieces of equipment and an array of group classes I knew nothing about.  My first trainer completely changed by entire life, introducing me to a new approach of health and fitness and actually teaching me how to make fitness a lifestyle.  Honestly, it was a pervasive experience, intimidating as well, vulnerable to say the least, and each workout tested my endurance and my character.  Yet it transformed my life and made me the person that I am now.

Changing my body and becoming fit and healthy from the inside out not only tested my physical strength, but with each rep and set and session on the treadmill, I began to discover the person that lied beneath each  layer of fat and unhealthy lifestyle choices.

Making fitness a lifestyle and committing to an exercise game plan challenges not only your will power and physical and mental strength, but your fundamental core values are also put to the test and are forced to be more clearly defined and self-responsibility becomes an absolute necessity.  It is a choice to be fit and healthy, and this is the most important piece of information I learned in my first two years of working out and going to the gym five days a week.

We have a choice to how we feel about ourselves and how we treat ourselves.  We have a choice to work out or remain sedentary.  We have a choice to eat to fuel our bodies or to eat to calm our emotions.  We have a choice to take responsibility for our behavior and actions.  And within this choice we discover our strengths and our weaknesses, and then it is completely up to us to how we respond to what we discover.

Do you want to spend each day wishing you were more fit and healthy, or do you want to know that each day you are making progress on your short term goals, producing forward momentum, and making choices that promote optimal longevity?

What is your choice?  What can your body do?  What does health and fitness mean to you?  How do you feel about yourself?  What are you working for?

What will be your legacy?

This past weekendI experienced both truimph and defeat at the Leadville 100 run event. I reread this blog post from 2 years ago and was quickly reminded that we are not our failures, nor successes. Who we are is determined by the actions we take to risk failure and success! 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!

Running for hours

This weekend I ran my first 25 mile trail race. I was on my feet for 5 hours and 31 minutes. As they say in racing, Saturday was my day. I arrived at the 2nd aid station at mile 10 and felt fantastic. I had my legs. My stomach was cooperating. My mind was present and calm. Listening to my Ipod helped ease the mental distress I have been experiencing since I began training for the Leadville 50/50 in July. Madonna and Britney were helping me shuffle up the 4000 feet of climbing. It was all coming together and I couldn't help but notice that I was actually enjoying myself out there. What a view Fruita is! At mile 17, I began to truly understand that even though it felt like my day in the beginning, the real race has just begun. My legs and back felt incredibly achy, uncomfortable, tired, and honestly this was annoying me. I turned up the music and found some Bon Jovi songs to find peace within the chaos; however I knew something was beginning to take place within my body and the music was not going to solve this issue. Were the wheels beginning to come off? Ken has always told me that endurance running is all about how long and how much you can suffer, as well as how well you can problem solve. Immediately I went into problem solving mode: am I dehydrated and in need of fuel? I suffered for about 15 minutes until a thought popped into my head: I need salt and sugar! So I popped two salt pills, 1 Gu, a hand full of potato chips and drank water. Sure enough, 15 minutes later that alarming feeling in my legs and back disappeared. Onward and Upward! At mile 19 - at this point craving a Del's Lemonade from Rhode Island - I stood at the bottom of an unforgiven climb. "Only 6 miles left Chelsea. One foot in front of the other." Yet, my glutes were on fire and I was definitely tapping into my remaining resources as far as energy and guts. That said, I managed to rally after the climb and actually ran into the finish completing my first endurance trail race. Woo hoo!! Here's what I learned in the 5 hours and 31 minutes I was on the course: 1. Aid station food is the way to go. 1/8 of PB sandwich, 3 potato chips, 1 Gu, and 1/2 cup of coke was the formula for the day. 2. Always bring extra wipes and toilet paper! 3. Carrying Glide in my camel back is key to inner thigh comfort. 4. Running with an Ipod is true mental bliss....at least for this race. 5. Cross Fit and heavy power lifts have been the key to my muscle and anaerobic endurance. As the hours passed, I was able to keep good form due to the high intensity strength training I have added to my workouts. 6. No matter how well the race is going, there will be a few dark shadows during the race. The key is to be able to step back and immediately go into problem solving rather than emotional break down and worry. When I crossed the finish line I was overcome by this exciting feeling of accomplishment. Ken stood there with a smile and he was so proud of me. I just fell into his arms, a feeling of comfort I yearned for since mile 17. I grew up as a sprinter! Endurance running meant running 5 miles for soccer 1x a week, and I dreaded that day all of the time. As I stood there waiting for my Grilled Cheese and potato salad, I couldn't help but to smile and be so proud. I just ran 25 miles in less than 6 hours. And I was able to finish the race because I have been training for it! Whether it's endurance running or just getting to the gym daily for a workout, we all need to first commit to the training. Second, we need to do the work. Third, no matter what, we need to continue moving forward, one foot in front of the other. When you stand on the edge of discomfort, that's where the magic happens!

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

We are what we eat! Sound familiar? Yes? So why, if fat and weight loss are your goals, do you still consume inadequate foods containing an absorbanant amount of unhealthy, empty calories? Food is fuel. Fuel enables our bodies to move and perform. Activity will help and promote fat and weight loss. So tell me, are you eating to fuel your bodies to move and burn?

Fat and weight loss is a stategic process that needs a specific attention to the details that make up your exercise and nutrition game plan. When your current plan is not producing results the data needs to be analyzed and then adjusted.

1. How many calories are you consuming daily? How many calories does your body need on a daily basis?

2. How many weight workouts and cardio sessions do you perform a week?

3. How many hours of sleep do you get a night?

4. How is stress affecting your nutrition, your workouts, and your sleep?

The best way to analyze the data is to track your daily nutrition for two weeks. Do not edit, nor alter exactly what you eat. Honestly report what you have had every day. If you are not truthful you are merely cheating yourself of the ability to learn what may be sidetracking your effort to lose weight.

Keeping a chart of your daily/weekly workouts is helpful when analyzing the data in order to see what is working and what is not. Consistency is key to weight loss. Every person will have a distinct and specific "weight loss" formula; daily calorie requirements are individualized as well as each body will respond diversely to exercise.

When I ask my clients about their nutrition it is not surprising that most think they eat better than they actually do. Two boilded eggs and two pieces of bacon will not help you shed those extra pounds that you are carrying around, nor will:
processed foods, toxic fats ( trans and saturated fats), sugary foods and drinks, processed meats (lunch meat), white flour, chemically laden foods, artificial sweeteners. However, if you do not eat breakfast within 60 minutes after you wake up you could be setting yourself up for blood sugar failure for the rest of the day, causing you to reach for any sort of food that will satisfy your hunger, rather than nourish your body.

Exercise frequency, duration, and intensity is also a confusing part of the fitness equation for most of my clients. Not all workouts are treated equally: each body will respond differently to a workout, and it may take a particular amount of time to figure out how much and how intense your personal exercise plan should be. Here's where it is important to track the data in order to produce the results you are striving for. Some bodies will respond to high intensity training, while others are more suited for long, slow distance paying particular attention to heart rate. I suggest checking in with your nutrition and exercise game plan every 21, 42, 63, and 84 days. Have you lost weight? Body fat? How are your clothes fitting? Do you feel more energetic? Are you sleeping more soundly? Have your food cravings subsided? Take notes at each 21 day interval and begin adjusting after 6 weeks of consistent weekly workouts if small changes are not occuring.

Though I am not training for fat and weight loss, I am still in training. My goal is to complete the Silver Rush 50/50 on July 15th and 16th. 50 miles of mountain biking and 50 miles of trail running! Woo! Hold on please, I need to take a breath.....

Analyzing the data is key to completing this race successfully and injury free. I track my daily workouts, how I feel in each workout, how my body responds to the training, and how the food that I am consuming is contributing to my performance and recovery. This past Sunday I discovered:

1. I need to increase my weekly miles to prepare for the weekend long runs.
2. I need to add a stretching and foam rolling plan to my training program.
3. I am dehydrated and need to pay attention to my H2O consumption on a daily basis.
4. Sweet potatos and eggs is not a good breakfast at all before a 20 mile long run.
5. I need to perform more brick workouts during the week. (bike to run transfer)

Your nutrition and exercise game plan is a process that will need constant adjustment. Track and analyze the data. Make small changes one at a time. Take notes on how your body responds. What works for you will not work for another person, and vise versa. Every person's process will present obstacles that will need to be confronted in order to produce the results you desire.

"You don't always get what you wish for; you get what you work for."

Skill sets

I wanted to take a moment and highlight some important skill sets that I believe will help you maximize your results in the gym.


1. Consistency: This is the most important element of an exercise/nutrition game plan. Consistent action produces consistent results, whether it's positive action or negative action. If you consistently exercise at least 4-6xs a week and consume nutrient dense food properly portioned you will see consistent and positive results. If you are consistently skipping workouts, drinking alcohol, eating fatty and sugar latent food, and do not rest and recover from the stress of every day, you will consistently continue not seeing the results you strive for, and in the end you will CONSISTENTLY feel less than optimal about yourself, your body, and the stress of the every day.



2. Prep and Prepare: Whether you are traveling or at your desk for nine hours a day, if you are not armed with high protein, low fat snacks to level out your blood sugar and cure those hunger pangs you will inevitably CHOOSE to put something in your mouth to curb hunger rather than to nourish your body. Take responsibility daily for what you CHOOSE to put into your mouth. I work 12-14 hours a day. I work out 2xs a day now with all of the training for these races. I train at least 6-8 clients daily. Each day I have prepped 6 Tupperware filled with lean meat, veggies, cut up meat, almonds, Larabars, nut butter, and sweet potatoes. Yes, it does take about 30-45 minutes in the morning or the night before to prep; however I am taking responsibility for what I put into my mouth. Here are a few suggestions for snacks to have easily assessable:

1. Larabars: http://www.larabar.com/

2. Nut mix from whole foods that contains: almonds, walnuts, dried cranberries - I portion these out in small snack bags and place 1/4 cup of the mixture in each bag.

3. 1/2 baked sweet potato, 4 oz of cubed chicken breast

4. SOMETHING TO NOSH ON: I fill a tupperware with the following - grapes, carrots, cucumbers, small bell peppers, strawberries.

5. Whole wheat wrap with turkey breast, avocado, veggies: cut in half and this can be 2 snacks.

6. Almond butter with apple. Cut the apple up in pieces and only use 1 tbsp of almond butter to spread on each slice.

7. 1 tbsp of hummus with veggies.

8. 4 turkey meatballs

* I suggest carrying a cooler around that will hold your Tupperware containers, a bottle of water, and 2 ice packs. I do this every day and it really does help with staying on track and filling my body with the goodness of whole foods.

* IF YOU DO NOT EAT BEFORE OR AFTER A WORKOUT YOU WILL NOT BE MAXIMIZING YOUR WORK IN THE GYM. IF YOU DO NOT EAT CONSISTENTLY YOU WILL NOT LOSE WEIGHT. IF YOU DO NOT EAT CLEAN, PROPERLY PORTIONED FOOD YOU WILL NOT SEE RESULTS.*




3. Do not let your weekends sabotage your effort through the week: We all need to have fun for sure on the weekends; however most of our weekends will actually make us slide back a few more steps than desired. Here's my suggestion: Choose one meal to splurge on Saturday and Sunday. Continue to snack on healthy alternatives. Exercise at least one day on the weekend. If you choose to drink both days then choose wisely. The clearer the liqour is the least impact you will produce. Also, alcohol causes a ripple effect on your nutrition. When you feel not so good after a night of cocktails you will most likely eat not so clean! Think about it! Is it worth it?

Another point to be reminded of is dining out. Restaurants are tasty but can be detrimental to our work in the gym. When you are dining out, whether it's with friends or for business, consider filling your plate half with lean meat and half with dry greens and veggies. Do not hesitate to ask the server for an ingredient list and watch out for hidden fats such as butter, oil, cheese, and salt.



4. Stress, rest, and recovery: Bottom line, not only is our poor nutrition contributing to the obesity epidemic in our society, the high amount of stress we all have and produce is also going to kill us! Stress will impact your waist line ten-fold, as well as sleep deprivation. Lack of recovery will also cause minor aches and pains to linger and progress. Without at least 7-9 hours of sleep and 1 to 2 days off from physical activity your body possibly will respond negatively. Weight gain, acute injuries, thyroid issues, heart disease, high blood pressure, muscle weakness, and infertility are just a few side effects that stress can have on our bodies.



5. PAY LESS ATTENTION TO WHAT THE SCALE SAYS AND MORE TO THE FIT OF YOUR CLOTHES, THE BEAT OF YOUR HEART, AND THE STRENGTH OF YOUR MUSCLES.

This week I have heard several clients talk about the frustration of the scale! If I could do away with the scales I would. Why? Here's why:

a. They do not specify how much of your weight is body fat and how much of it is muscle. For adequate results, body fat composition is best to use to measure results.

b. They do not specify how much water your body is holding due to: salt/sugar intake, that time of the month, a heavy weight workout, etc.

c. They do not specify how much your bones and organs weigh.

d. They do not specify how many inches you have lost, only lbs!

e. They cause emotional stress which in turns causes us physical stress = weight gain.


In my opinion it takes 6 weeks of 4-6 workouts a week and a nutrition plan that is 80% clean in order to see results from your health and fitness plan. Again, this is consistent exercise and clean nutrition for 6 weeks. Even then that's only 6 weeks, only 42 days. HOW LONG HAVE YOU NOT EXERCISED AND ATE CLEAN? Think about it..........


Yes, I know you want results right away but quite frankly this is not how it works. You first have to stop backward movement, then create forward momentum, then move forward. This takes time and it's an individual process that will need constant tweaking and changing up. I know that when you do not see results you want to quit. DO NOT! Stick with it. Learn about this process of weight loss and healthy eating. Research. Put forth the effort and time required to see body change.



Here are a few suggestions to help measure your results:

1. The fit of your clothes: Pay attention to this. Are your jeans fitting a bit loser? How about your bra? Shirts?

2. Energy levels: Are you feeling more energetic and less fatigued through out the day?

3. Circumference measurement: You may not have loss lbs but have you loss inches?

4. Lifestyle changes: Are you now more apt to exercise rather than go to happy hour? Are you getting up early most days to exercise? Are you trading in the afternoon coffee for a bottle water and a piece of fruit?

5. Cardiovascular endurance? Muscle strength? Are you seeing results in these 2 departments since the day you started?


For those who have been looking for a core/flexibility program for skiing, running, cycling, etc check out the video below. Perform the first video and only progress according to the directions. http://www.runningtimes.com/Article.aspx?ArticleID=16625#1 I have done this video and the sequences and have seen dramatic results in my flexibility.

"COMMIT TO GET FIT WORKOUT"

GOAL: AMRAP IN 1 MINUTE. REST 1 MINUTE IN BETWEEN.

1. SQUAT JUMPS OR AIR SQUATS
2. PUSH UPS
3. BURPEES
4. HIGH KNEES
5. SWITCH JUMP LUNGES
6. FOREARM PLANK SLIDES
7. HEAVY HINGE AND SWING
8. PLANK OPPOSITE HAND TO TOE TOUCH
9. 4 PLIE HOPS AND 4 COUNT FAST FEET
10. LATERAL LUNGE AND ROW
11. DOUBLE CRUNCH
12. PLANK AND ROW
13. STANDING OBLIQUE R/L
14. SQUAT AND LIFT

3 MINUTE REST

4 MINUTE INTERVAL: GOAL - AMRAP IN 4 MINUTES
1. 10 SKATER LUNGES
2. 10 RUSSIAN TWISTS

4 MINUTE INTERVAL:
1. 10 SIDE PLANK ELBOW TWISTS
2. 10 ONE LEG PELVIC TILT

Reebok CrossFit Anthem: What is CrossFit?

I'm becoming hooked! Fitness is my sport where the unachievable can become achievable.

Healthy food for the week

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

The difference between today's and yesterday's run

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."

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.

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

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

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.

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.

Twitpic - Share photos and videos on Twitter

Twitpic - Share photos and videos on Twitter

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

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

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