I'm sure you all heard about the controversial Peloton commercial that came out right before Christmas. I know I saw it.
I remember when I saw the commercial I didn't understand why anyone would be upset... I guess people felt like this thin woman didn't seem to want the Peloton in the first place, and felt like she "had" to use it. Like her husband was giving her a not-so-subtle hint to lose weight.
When my boyfriend gave me a Peloton bike for Christmas, just like in the commercial, I was absolutely STOKED about it. As a Personal Trainer, I know I'm probably not exactly like everyone else. I love exercise. I really wasn't doing enough of it, though. I have a Gold's Gym membership, I work in an amazing gym... but I was finding it difficult to find the time to really hit my workouts between fighting traffic to and from work, motherhood, and other responsibilities. I had also been trying to go for runs in the neighborhood, but after almost getting murdered by some moron kid on his cell phone on my last run, I decided I would NOT be running the neighborhood any longer.
So in MY case, my boyfriend was doing something really amazing for me... making exercise that I already want to do more accessible... not just for me, but also for our family. He was giving me and himself and our children a gift, the gift toward better health.
Now I'm sure if you have read any of my other blog posts or dozens of articles that seem to come out especially around January 1st, you know the benefits of cardio are plentiful. I wanted to give you guys a sneak peak into my experience with going from not very much exercise, to doing a peloton ride of 45 minutes or more 26 times in the last 34 days... and what that's done for my body and my mind.
My 1st ride was the weirdest experience. I chose to do a 45 minute Tabata ride with Christine D'Ercole. In that ride, she repeated her mantra over and over "I can, I will, I do." I had no idea how much of an emotional response I would have to that ride. It was a very difficult workout, I was not conditioned for it at all, and I found tears streaming down my eyes as I pushed myself harder than I had in years. I can. I will. I do. I did. I never gave up. I told myself from now on I am going to EARN a healthy body and stop expecting it to happen without putting in the work. I cried because it felt so good to take control over my life again.. to be doing something I love so much... pushing my body to it's limit, seeing what it can do.
I told myself after that first ride that even though part of me HATED it, because it was HARD... I was going to make myself do it until I couldn't live without it. I wanted to crave it like I crave water after a hard workout. I cried the first 2-3 workouts (it's hard to remember) oddly enough. Then I stopped.
At first my body totally rebelled. I was constantly tired and cranky. I also started myself on a Paleo-like diet on January 1st, which added to my feeling of being run down... but I persisted.
As I have ridden I have tried many different kinds of classes. I find myself drawn to certain instructors, and appreciating things about their styles, while other instructors are not my cup of tea. For example, I absolutely LOVE Alex Toussaint. Of the 26 rides I have taken, 13 of them have been with Alex. Alex Toussaint's attitude works perfectly for my personality. He reminds you while you ride that you are amazing and we are celebrating just the fact that we woke up and our bodies work. He always says leave your negative attitude at the door. He's got TONS of energy, and his energy really fires me up. I feed off that positivity. And because of that, I tend to gravitate toward his rides, especially his dance rides like Hip Hop and Club Bangers.
What's great about the classes, is the instructors really motivate you to work hard. This is not a leisurely ride in the park. They push you, they encourage you, they send love your way. As I ride, I feel physically pushed, but also.. almost like I did during church. I feel like I'm communing with my body and my mind.. reminding myself that each day is a gift and I am grateful for the body I have and what it can do.. and that's something the coaches really do well. It may sound Hokey, but I buy right into it and I love it. I feel like I'm remembering during my ride what matters in life, and it allows me to go about my day with a lot more purpose and aim.
My other favorite instructors are Cody Rigsby and Matt Wilpers. Cody is fun and sassy, Matt is really great at explaining the athletics and changes your body is going through during the process (I cannot recommend his 90 minute ride enough) without talking too much when you're just trying to survive. I don't like it when the instructors get overly chatty or go overboard with the shout-outs. When they do, I want to throw my screen across the room. But hey, anger is just another tool to get more output right?
As for the female instructors, I find myself less motivated by them for some reason. It's possible I just respond better to males. What can I say?
My boyfriend's experience has been similar to mine. He's gotten on the bike almost as many times as I have, and he kicks my ass on output. His favorite instructor is Ali Love and he thinks Alex has TOO MUCH energy (his loss).
It took several weeks for my body to adjust to this new way of life. If you think I'm stopping now, you're crazy. I will not stop until my bike stops. This is life now.
The biggest changes I have noticed from ride 1 to ride 26 (which I completed today) are the following:
1. My weight has gone down 6 lbs so far (this is also because I started eating a paleo-like diet and stopped drinking). I'm hoping to lose another 15 lbs or so.
2. My mind works better - I'm happier, more even tempered, and I feel like I can think better
3. I have more energy throughout the day (especially when I do my rides in the morning)
4. I crave my cardio workouts. I feel off when I don't get my ride in
5. My legs are getting more muscled, stronger, and better defined
6. My output is going up.. I'm getting stronger and faster on the bike
7. With the weight loss, I am starting to look better - my double chin has receded and I'm fitting into my clothes better
And it's not just me! My boyfriend is looking so good these days (he always has.. but I mean, if it was possible he's even hotter)... he's also lost some weight, his legs are building some beautiful muscle, and he's generally happier in my opinion.
We are getting healthier, and it's all thanks to our bike, but also our persistence at the bike.
I am in NO way affiliated with Peloton, nor am I getting any compensation for this honest review of my Peloton experience. I just wanted you guys to see what consistent exercise can do for you. It doesn't have to be on the Peloton, it can be running, lifting weights, or many other methods of exercise. I just wanted to shout from the rooftops what a gift this bike has been!
Wednesday, January 29, 2020
Friday, September 15, 2017
10 Habits to Adopt for a Healthier and Leaner You!
It's easy to get into a routine in life... whether you consider that routine daily habits, or a rut, it is natural to strive for stability... it's human nature.
But what if those very habits you've gotten into are sabotaging your health, or causing you to get more unhealthy?
Many habits can seem harmless, but add up over time, whether they add to your waistline, or they add to damage inside your body, certain habits need to be replaced. The following is a list of 10 habits to adopt and/or replace bad habits with!
1. Eat every meal in the kitchen without distractions. Yep, eating in front of the TV can cause us to eat significantly more food without even registering that we ate it or that we are full. Being mindful of what you are eating will help you to eat less, and to enjoy your food more. Take the time to prepare your meal on a plate, sit down, and enjoy the food without reading, watching tv, etc. Or even better, sit down with loved ones/family/roommates and get some healthy human interaction time in while you enjoy your meal.
2. Meal Prep. Meal prepping is intimidating if you've never done it. But here's why you should - #1. You can ensure at least 1 meal per day is extremely healthy. #2. You save money. If you're at work and you want to eat out, it can cost you anywhere from $5-$30 depending on where you go. If you meal prep, you can control costs and get a much healthier meal than fast food or most restaurant food. Pick a day (for me it's usually Sunday) to pre-make the weeks lunches. Start with just one meal (like lunch) for each day, and then if you feel like you want to try and meal prep for more than 1 meal per day, add that on after you've gotten into the habit. It's amazing how much better you feel when you're eating a healthy and nutritious lunch every day instead of grabbing fast food or skipping lunch. Plus your wallet will thank you.
3. Take the Stairs. If you regularly park as close to the front of a store as you can, take the elevator, and find other ways to shortcut your trek to work and other place, it's time to consider changing up your habits. Find ways to get more steps in and more movement into your day. Take the stairs instead of the elevator, park in the back of the parking lot at the grocery store. You will feel better, and it will burn a few extra calories... something most of us need.
4. Eat More Vegetables. I know, I probably sound like your mom right now. But seriously. If you aren't eating vegetables with every meal you are missing out on vital nutrients and fiber. These nutrients are so important and so many Americans are sick because they don't get enough of them. The goal is to eat at least 1 vegetable per meal, but if you don't eat any vegetables, at least eat 1 vegetable for 1 meal per day.. and then work your way up from there. Let me tell you, if you suffer from intestinal problems like I do, this can make an insane difference in your life for the better.
5. Get Better Sleep - Shut off your devices. If you've ever suffered from insomnia, you know it can be maddening and it can also get worse over time. One night of missed sleep can turn into weeks of terrible sleep. One of the culprits of poor sleep is screen time. The lights from the computer screen, your phone screen, or the TV screen actually mess with your circadian rhythm. An hour before bed, put all devices on sleep mode or turn them off, and start winding down. Try adopting the habit of reading a book, or drinking warm, caffeine-free tea before bed. Keep your bedroom a sacred, tv-free place.. a place where you sleep and you don't work. Train your body to wind down and let your room be the place that triggers those warm fuzzy sleepy feelings. (I'd like to add that if you exercise that day, keep it several hours before bedtime.. and you'll probably sleep really well if you push yourself hard)
6. Drink More Water and Less Crap. If you find yourself drinking more flavored drinks than you do plain water... it's time to consider a switch. First of all, if you're drinking your calories, you're taking in empty and useless calories... a total self-sabotaging move. If you love carbonation, try drinking carbonated water, or stevia flavored drinks (like Zevia) as treats. Even with those, try to cut down your consumption in favor of water over time. Water keeps our bodies running like a well-oiled machine. If you're dehydrated, you'll be tired, feel like crap, and things won't work properly.
7. Learn to Indulge. If you are going to indulge with food, learn how to do it in a healthy way. Don't indulge with a giant bag of M&Ms. Buy your favorite high-quality chocolate, or go out and get a slice of your favorite dessert, but don't over-indulge. Eat a normal and conservative portion and savor each bite.
8. Relieve Stress Without Stress Eating. If you are stressed out all the time, you have to find a way to reduce that stress, because stress is a huge burden on the body and the endocrine system. It can actually cause you to gain weight. Do not eat your stress away. Try a nice massage, or a bath with a bath bomb and a good book to de-stress. Indulge in a movie (sans popcorn). Meditation is another great way to de-stress. Exercise is one of the best ways to get rid of stress, even though it seems to be the last thing you want to do when stressed. Find a non-food way to relax.
9. Meditate. Meditation has wonderful benefits that are still being studied. It's a great way to relax, lower your blood pressure, and refocus on what is important in your life. Try downloading a cool meditation app and try it out for yourself. OR sign up for a meditation class. Or Yoga. Something.
10. Practice Mindfulness. Do you think about what you're doing while you do it? Or are you on autopilot most of the time? Instead of running on default mode, try to really think about what you are doing. What are you eating? How do you feel when you are eating? Pay attention to what you are doing and how you feel while doing it. Then try to mindfully exchange some of your bad habits for better habits. This will be effective in making you healthier, leaner, and also happier in other aspects of your life!
But what if those very habits you've gotten into are sabotaging your health, or causing you to get more unhealthy?
Many habits can seem harmless, but add up over time, whether they add to your waistline, or they add to damage inside your body, certain habits need to be replaced. The following is a list of 10 habits to adopt and/or replace bad habits with!
1. Eat every meal in the kitchen without distractions. Yep, eating in front of the TV can cause us to eat significantly more food without even registering that we ate it or that we are full. Being mindful of what you are eating will help you to eat less, and to enjoy your food more. Take the time to prepare your meal on a plate, sit down, and enjoy the food without reading, watching tv, etc. Or even better, sit down with loved ones/family/roommates and get some healthy human interaction time in while you enjoy your meal.
2. Meal Prep. Meal prepping is intimidating if you've never done it. But here's why you should - #1. You can ensure at least 1 meal per day is extremely healthy. #2. You save money. If you're at work and you want to eat out, it can cost you anywhere from $5-$30 depending on where you go. If you meal prep, you can control costs and get a much healthier meal than fast food or most restaurant food. Pick a day (for me it's usually Sunday) to pre-make the weeks lunches. Start with just one meal (like lunch) for each day, and then if you feel like you want to try and meal prep for more than 1 meal per day, add that on after you've gotten into the habit. It's amazing how much better you feel when you're eating a healthy and nutritious lunch every day instead of grabbing fast food or skipping lunch. Plus your wallet will thank you.
3. Take the Stairs. If you regularly park as close to the front of a store as you can, take the elevator, and find other ways to shortcut your trek to work and other place, it's time to consider changing up your habits. Find ways to get more steps in and more movement into your day. Take the stairs instead of the elevator, park in the back of the parking lot at the grocery store. You will feel better, and it will burn a few extra calories... something most of us need.
4. Eat More Vegetables. I know, I probably sound like your mom right now. But seriously. If you aren't eating vegetables with every meal you are missing out on vital nutrients and fiber. These nutrients are so important and so many Americans are sick because they don't get enough of them. The goal is to eat at least 1 vegetable per meal, but if you don't eat any vegetables, at least eat 1 vegetable for 1 meal per day.. and then work your way up from there. Let me tell you, if you suffer from intestinal problems like I do, this can make an insane difference in your life for the better.
5. Get Better Sleep - Shut off your devices. If you've ever suffered from insomnia, you know it can be maddening and it can also get worse over time. One night of missed sleep can turn into weeks of terrible sleep. One of the culprits of poor sleep is screen time. The lights from the computer screen, your phone screen, or the TV screen actually mess with your circadian rhythm. An hour before bed, put all devices on sleep mode or turn them off, and start winding down. Try adopting the habit of reading a book, or drinking warm, caffeine-free tea before bed. Keep your bedroom a sacred, tv-free place.. a place where you sleep and you don't work. Train your body to wind down and let your room be the place that triggers those warm fuzzy sleepy feelings. (I'd like to add that if you exercise that day, keep it several hours before bedtime.. and you'll probably sleep really well if you push yourself hard)
6. Drink More Water and Less Crap. If you find yourself drinking more flavored drinks than you do plain water... it's time to consider a switch. First of all, if you're drinking your calories, you're taking in empty and useless calories... a total self-sabotaging move. If you love carbonation, try drinking carbonated water, or stevia flavored drinks (like Zevia) as treats. Even with those, try to cut down your consumption in favor of water over time. Water keeps our bodies running like a well-oiled machine. If you're dehydrated, you'll be tired, feel like crap, and things won't work properly.
7. Learn to Indulge. If you are going to indulge with food, learn how to do it in a healthy way. Don't indulge with a giant bag of M&Ms. Buy your favorite high-quality chocolate, or go out and get a slice of your favorite dessert, but don't over-indulge. Eat a normal and conservative portion and savor each bite.
8. Relieve Stress Without Stress Eating. If you are stressed out all the time, you have to find a way to reduce that stress, because stress is a huge burden on the body and the endocrine system. It can actually cause you to gain weight. Do not eat your stress away. Try a nice massage, or a bath with a bath bomb and a good book to de-stress. Indulge in a movie (sans popcorn). Meditation is another great way to de-stress. Exercise is one of the best ways to get rid of stress, even though it seems to be the last thing you want to do when stressed. Find a non-food way to relax.
9. Meditate. Meditation has wonderful benefits that are still being studied. It's a great way to relax, lower your blood pressure, and refocus on what is important in your life. Try downloading a cool meditation app and try it out for yourself. OR sign up for a meditation class. Or Yoga. Something.
10. Practice Mindfulness. Do you think about what you're doing while you do it? Or are you on autopilot most of the time? Instead of running on default mode, try to really think about what you are doing. What are you eating? How do you feel when you are eating? Pay attention to what you are doing and how you feel while doing it. Then try to mindfully exchange some of your bad habits for better habits. This will be effective in making you healthier, leaner, and also happier in other aspects of your life!
Wednesday, July 26, 2017
How to Pick the Right Personal Trainer for YOU
It can be a little daunting/overwhelming to pick a Personal Trainer, especially if you've never hired a trainer, or you've hired a BAD trainer in the past. Today's blog post is designed to help you pick out the right trainer for YOU.
First, ask yourself this:
1. What do I want to achieve? Are you looking to lose weight? Do you want to become a body builder? Are you looking to gain flexibility, or run a marathon?
What you want to achieve is important when it comes to who you hire. You don't want to hire an Olympic Lifting coach if your goal is to become a triathlete or marathon runner, for example.
I get a lot of weight loss clients, clients looking to pass a physical fitness test for work (like police officers and fire fighters), as well as those interested in kickboxing and weight lifting. I get a lot of people who want to train in a functional way as well. Those interested in Olympic Lifting and Body Building, I send to my body building and olympic lifting friends... the ones I know are experts in their niche.
But how do you know if your potential trainer is an expert?
Here are my top 5 ways of vetting a Personal Trainer before you hire:
1. What are their qualifications? Anyone can call themselves a Personal Trainer, charge money and lawfully work as a Personal Trainer in the state of Texas. What you want is someone who has the qualifications and certifications to back it up.
You want a trainer who is has a Certification as a Personal Trainer through ACSM, ACE, NASM and/or NSCA. Why? Because they the certifying bodies that are accredited by the National Commission for Certifying Agencies (NCCA), which is held as the standard for personal training.
You may also want to look at the educational background of the trainer. Do they have a bachelors degree in Kinesiology? Do they have a masters degree? The higher the education, the more they will charge by the hour, however, you will be getting someone with more education, more experience, and more expertise (MOST LIKELY).
2. Book a Consultation. Your personality might clash with your personal trainer. You need to know that before you hire them. Book a consultation with them to sit down and get to know them and their school of thought. You want to feel comfortable with your trainer, or you'll be even less motivated to get to the gym. Most trainers offer this consultation free of charge.
3. Be Wary of the Cheap Trainers. Sure it's tempting to go onto a site like craigslist or thumbtack and find the lowest bid possible for training. There are backyard trainers out there who will train you for $20 or less per session, but I guarantee you, you're getting what you pay for. No trainer with the education, skills, and knowledge I believe is necessary to make them worth your money at all will go that low in price. Good personal trainers are worth the investment. Trust me, when your body is at stake (and I'm mostly referring to potential injuries you could sustain from a trainer who doesn't know what they're doing), it's worth the money to get a trainer who knows what they're doing. Here in Austin, a trainer should be charging between $40-$100 per hour.
4. Listen to YOUR body and YOUR intuition. A good trainer understands body mechanics. If you have a trainer who is not correcting your form, who isn't adjusting you or at least discussing how you should be holding your body... run. If you have a trainer who doesn't do a body assessment/postural analysis beforehand, ask them to do it. And if they don't know how, find someone who does. If you work out with a trainer and end up with joint pain or an injury, it's time to find a new trainer. Granted, accidents happen, but if it's because your trainer didn't teach you good form, they are not doing their job and they don't deserve your money.
5. Do look into private trainers who own their own business. I'm biased here. I offer personal training at a rate that is affordable and better than most big box gyms charge. I've been training for 9 years now. I know what I'm doing. A lot of the trainers at big gyms are newbies. They eventually branch off for themselves. This isn't ALWAYS true. So if you do decide to go with a big commercial gym, make sure you ask for their most experienced trainers, interview more than one of them, and pick the one who seems the most knowledgeable and who you get along with the best.
Choosing a trainer is an important decision. You are about to make a big investment into your health. And just like picking a good doctor, the decision can make your life better or it can make it worse.
Good luck!
First, ask yourself this:
1. What do I want to achieve? Are you looking to lose weight? Do you want to become a body builder? Are you looking to gain flexibility, or run a marathon?
What you want to achieve is important when it comes to who you hire. You don't want to hire an Olympic Lifting coach if your goal is to become a triathlete or marathon runner, for example.
I get a lot of weight loss clients, clients looking to pass a physical fitness test for work (like police officers and fire fighters), as well as those interested in kickboxing and weight lifting. I get a lot of people who want to train in a functional way as well. Those interested in Olympic Lifting and Body Building, I send to my body building and olympic lifting friends... the ones I know are experts in their niche.
But how do you know if your potential trainer is an expert?
Here are my top 5 ways of vetting a Personal Trainer before you hire:
1. What are their qualifications? Anyone can call themselves a Personal Trainer, charge money and lawfully work as a Personal Trainer in the state of Texas. What you want is someone who has the qualifications and certifications to back it up.
You want a trainer who is has a Certification as a Personal Trainer through ACSM, ACE, NASM and/or NSCA. Why? Because they the certifying bodies that are accredited by the National Commission for Certifying Agencies (NCCA), which is held as the standard for personal training.
You may also want to look at the educational background of the trainer. Do they have a bachelors degree in Kinesiology? Do they have a masters degree? The higher the education, the more they will charge by the hour, however, you will be getting someone with more education, more experience, and more expertise (MOST LIKELY).
2. Book a Consultation. Your personality might clash with your personal trainer. You need to know that before you hire them. Book a consultation with them to sit down and get to know them and their school of thought. You want to feel comfortable with your trainer, or you'll be even less motivated to get to the gym. Most trainers offer this consultation free of charge.
3. Be Wary of the Cheap Trainers. Sure it's tempting to go onto a site like craigslist or thumbtack and find the lowest bid possible for training. There are backyard trainers out there who will train you for $20 or less per session, but I guarantee you, you're getting what you pay for. No trainer with the education, skills, and knowledge I believe is necessary to make them worth your money at all will go that low in price. Good personal trainers are worth the investment. Trust me, when your body is at stake (and I'm mostly referring to potential injuries you could sustain from a trainer who doesn't know what they're doing), it's worth the money to get a trainer who knows what they're doing. Here in Austin, a trainer should be charging between $40-$100 per hour.
4. Listen to YOUR body and YOUR intuition. A good trainer understands body mechanics. If you have a trainer who is not correcting your form, who isn't adjusting you or at least discussing how you should be holding your body... run. If you have a trainer who doesn't do a body assessment/postural analysis beforehand, ask them to do it. And if they don't know how, find someone who does. If you work out with a trainer and end up with joint pain or an injury, it's time to find a new trainer. Granted, accidents happen, but if it's because your trainer didn't teach you good form, they are not doing their job and they don't deserve your money.
5. Do look into private trainers who own their own business. I'm biased here. I offer personal training at a rate that is affordable and better than most big box gyms charge. I've been training for 9 years now. I know what I'm doing. A lot of the trainers at big gyms are newbies. They eventually branch off for themselves. This isn't ALWAYS true. So if you do decide to go with a big commercial gym, make sure you ask for their most experienced trainers, interview more than one of them, and pick the one who seems the most knowledgeable and who you get along with the best.
Choosing a trainer is an important decision. You are about to make a big investment into your health. And just like picking a good doctor, the decision can make your life better or it can make it worse.
Good luck!
Monday, July 24, 2017
"I'm Too Fat To Work Out"
Have you ever felt completely uncomfortable in your own body? Like every fat roll has a life of it's own, you constantly tug at your clothing trying to hide it from the rest of the world, all the while knowing that it's impossible to hide?
Do you feel terrified by the idea of going into a gym or going running outside?
A lot of people have come into my gym and told me "I'm too fat to work out... people look at me like I don't belong here." And "I feel really self-conscious when I run... like people who see me wonder why a fat person is running."
These thought patterns have probably come to most of us at some point in our lives. When I was at my heaviest, I felt incredibly self-conscious at the gym. I felt like there were all these beautiful people around me with amazing bodies, and I didn't fit in. But I don't want anyone else to feel that way. To me, it's all about perspective.
We all start from somewhere.. and what is important, is that you are stepping in the right direction for your own health and well-being. When I see an obese or overweight person in the gym, I am so happy to see them there! To me, that tells me they are doing exactly what the rest of us in the gym are doing... they are working hard at their own health and fitness goals. And when I see ANYONE running along the road, I am excited to know that there are people out there taking care of themselves!
Are there jerks out there who will put others down to feel better about themselves? Sure. But for the most part, most people are so worried about their own lives and their own problems, they probably don't even notice the people around them. Most people aren't sitting around waiting to judge you.
So if you are afraid of the gym because you feel self-conscious, this is my message to you:
Love yourself. No one else matters. Nobody else's opinion matters. What matters is that you love yourself enough to get control of your life. If you want to stop feeling bad about how you look, do something about it. Get in the gym. Take control of your nutrition. Take control of your life. And if you feel like those big box gyms are too much of a meat market, join a small gym or hire a trainer to come to your house and change your LIFE!!!
I love you all and I want you all to be happy. IF you need anything.. help with ANYTHING... call me, text me, email me and I will be here for you.
http://austinspersonaltrainer.com
Monday, July 17, 2017
A Shout Out to my fellow Single Parents
Are you a single parent struggling to find and achieve balance in your life? Do you sometimes feel incredibly overwhelmed and alone???
Well... you are not alone. I'm here to tell you that not only do I completely understand what it's like (I've been a single parent now for 2.5 years), but that I can testify that you absolutely can achieve the balance you so desperately need for yourself and for your children.
Being a single mom is both extremely difficult and also incredibly rewarding. I get a lot of quality time with my little girl, and I've been able to also incorporate a healthy lifestyle that is good for the both of us. A lot of that is because I'm a personal trainer... so of course I have time to exercise, right?
Actually... when I first became a single mom, I was struggling to find time to work out between work and parenting. Just because I'm training doesn't mean I'm working out myself. In fact, it's difficult to do both when you're monitoring your client, making sure they're using proper form and technique, and keeping up a good pace. And because I wasn't working out, my life suffered a lot in the beginning. My brain was foggier, my energy levels were poor, and my weight was going all over the place. I was miserable for so many reasons.
If that sounds familiar to you, I have good news... I can help you :)
Exercise has so many benefits and so few downsides. The downside is, you might have to find a spare hour to do it. The upside is, you can absolutely find that time... and it doesn't have to take away from your sleep nor from your child.
What can exercise and good nutrition do to help you out as a single parent?
- increased energy levels
- better sleep
- improved mood
- improved circulation
- increased brain functioning/ it makes you smarter
- improved physical appearance
etc.
Not only can exercise and good nutrition drastically improve the way you feel, it can also improve how you look. All of us who have had to go back into the world of dating can appreciate that, now can't we?
So how can you get in a workout without sacrificing sleep and/or time with your child... while also working to keep that child fed and a roof over your heads?
There are several ways you can do this. Not to say you won't have to do some sacrificing or maneuvering, but it is totally doable.
1. You could work out WITH your child. - I offer a boot camp (as do several other trainers) at 7pm for working parents. We do the boot camp in my extremely large and fenced in back yard. Many moms bring their kids. The kids have other kids to play with, and the moms get to work out while their kids play. It's a win/win. Some kids also enjoy working out next to mom.
2. You could space out your workouts - If you don't have enough time during your lunch break or before or after work, you could get in 15 minute bursts of exercise. Do 15-30 minutes before work, 15minutes during your lunch break, and then 15-30 minutes after work of exercise.. whether it's weights or body weight or cardio exercises... something is better than nothing.
3. You could try to go to bed earlier, wake up early and go see a trainer... or go after work. A lot of my clients are able to come see me before or after work, and I have no problem with them bringing their child to the session as long as the child is well behaved enough to stay off of the weights (for safety reasons) and machines.
In my case, I work out with one of my seasoned and capable clients who I know has the form down to do things safely without super close supervision. On days that I am home with my daughter, we work out together, or I work out with my boot campers. I eat healthy food and share it with my daughter to keep both of us happy and healthy. Doing this has improved my life so much. I feel happier, more capable, and I look a lot better than I did when I wasn't taking care of myself.
Being a single parent can be incredibly hard. Staying healthy is vital to our survival both at home and at work. Don't forget that you have to take care of yourself in order to take good care of your children. So eat right and exercise... take care of yourself.
Well... you are not alone. I'm here to tell you that not only do I completely understand what it's like (I've been a single parent now for 2.5 years), but that I can testify that you absolutely can achieve the balance you so desperately need for yourself and for your children.
Being a single mom is both extremely difficult and also incredibly rewarding. I get a lot of quality time with my little girl, and I've been able to also incorporate a healthy lifestyle that is good for the both of us. A lot of that is because I'm a personal trainer... so of course I have time to exercise, right?
Actually... when I first became a single mom, I was struggling to find time to work out between work and parenting. Just because I'm training doesn't mean I'm working out myself. In fact, it's difficult to do both when you're monitoring your client, making sure they're using proper form and technique, and keeping up a good pace. And because I wasn't working out, my life suffered a lot in the beginning. My brain was foggier, my energy levels were poor, and my weight was going all over the place. I was miserable for so many reasons.
If that sounds familiar to you, I have good news... I can help you :)
Exercise has so many benefits and so few downsides. The downside is, you might have to find a spare hour to do it. The upside is, you can absolutely find that time... and it doesn't have to take away from your sleep nor from your child.
What can exercise and good nutrition do to help you out as a single parent?
- increased energy levels
- better sleep
- improved mood
- improved circulation
- increased brain functioning/ it makes you smarter
- improved physical appearance
etc.
Not only can exercise and good nutrition drastically improve the way you feel, it can also improve how you look. All of us who have had to go back into the world of dating can appreciate that, now can't we?
So how can you get in a workout without sacrificing sleep and/or time with your child... while also working to keep that child fed and a roof over your heads?
There are several ways you can do this. Not to say you won't have to do some sacrificing or maneuvering, but it is totally doable.
1. You could work out WITH your child. - I offer a boot camp (as do several other trainers) at 7pm for working parents. We do the boot camp in my extremely large and fenced in back yard. Many moms bring their kids. The kids have other kids to play with, and the moms get to work out while their kids play. It's a win/win. Some kids also enjoy working out next to mom.
2. You could space out your workouts - If you don't have enough time during your lunch break or before or after work, you could get in 15 minute bursts of exercise. Do 15-30 minutes before work, 15minutes during your lunch break, and then 15-30 minutes after work of exercise.. whether it's weights or body weight or cardio exercises... something is better than nothing.
3. You could try to go to bed earlier, wake up early and go see a trainer... or go after work. A lot of my clients are able to come see me before or after work, and I have no problem with them bringing their child to the session as long as the child is well behaved enough to stay off of the weights (for safety reasons) and machines.
In my case, I work out with one of my seasoned and capable clients who I know has the form down to do things safely without super close supervision. On days that I am home with my daughter, we work out together, or I work out with my boot campers. I eat healthy food and share it with my daughter to keep both of us happy and healthy. Doing this has improved my life so much. I feel happier, more capable, and I look a lot better than I did when I wasn't taking care of myself.
Being a single parent can be incredibly hard. Staying healthy is vital to our survival both at home and at work. Don't forget that you have to take care of yourself in order to take good care of your children. So eat right and exercise... take care of yourself.
Wednesday, July 12, 2017
Supplement Recommendations
I am not the type of trainer who believes in using unsafe, unregulated supplements to achieve results in the gym.
I do, however, feel that there are very specific nutrients and SAFE supplements that everyone who works out regularly SHOULD be taking.
The following are my top 5 supplements that I not only recommend, but also take.
1. Collagen - Specifically, I take Super Collagen 1&3 supplements that also contain Vitamin C and Hyaluronic Acid.
Why? My esthetician actually recommended these to me. Not only do they help my hair and nails grow strong and healthy, they make my skin look amazing (and younger in my opinion). It's noticeable how much faster your hair and nails grow. I like to buy these chews because they're delicious and justifiable.
2. Magnesium (and Potassium) - If you can find a supplement with both, awesome. Otherwise, just magnesium is fine.
Why? Because when you are working out like I do, your muscles are under a lot of stress. Especially if you are eating lower amounts of carbs (like me), your glycogen stores are lower and you're more prone to muscle cramps. Magnesium helps prevent muscle cramps. I usually take about 1 500 mg capsule 1-3 nights per week before bed. Supposedly they also help you sleep.
3. Creatine - Creatine Monohydrate is the most researched and most often recommended of the different variations of creatine you can take.
Why? A lot of men are not afraid to take creatine, but women are afraid to take it because it bulks your muscles. It's true that creatine monohydrate does create swelling in the muscles, it's actually water, but there are other forms of creatine that don't have that side effect nearly as bad, and I think they do help with strength gains. Personally, I use Kre-Alkalyn by EFX sports. I don't take this as regularly as I should, but when I did, I found myself getting a lot more out of my workouts.
4. Choline - You can buy this in bulk powder form, or purchase in capsules. I like Jarrow Forumulas Citicoline CDP Choline supplement.
Why? Choline is an essential nutrient and is important for brain health and neurotransmission. Many people who suffer from ADD (like me) do well on this nutrient. It also helps your brain health, and is found in egg yolks and other natural foods. Having a healthy neurological system is vital for fitness and health. I take about 250 mg per day.
5. 5-HTP - I ONLY recommend this if you suffer from ADD, or low serotonin levels. I always recommend seeing a doctor or nutritionist before trying a new supplement like this.. but it has helped me so I'm talking about MY personal experience.
Why? I was told by a nutritionist that due to my heritage and also my personality and gastrointestinal symptoms, I was probably low on serotonin. He recommended me taking about 100 mg in the morning and 100 mg at night. I only take 100 mg once per day and it's done WONDERS for me. Who know that most of our serotonin receptors were in our gut? I didn't.. before I saw this doctor. Since taking 5-HTP my mood is more stable (an unexpected but awesome side effect) and my intestinal problems have gotten SIGNIFICANTLY better. I was once diagnosed with IBS-C. If you know what that's like, its miserable. I was in constant pain, bloated all the time, and uncomfortable. I rarely have any issues with it anymore. Even my monthly menstrual cycles regulated out on 5-HTP. It's been a miracle supplement for me.
I want to emphasize that while these supplements are amazing and work really well for me, we are all different and before you ever take anything, you should ask a doctor and/or consult a nutritionist.
Wednesday, April 26, 2017
Eating Healthy When You Don't Have Time To Cook
It can be incredibly difficult to eat healthy. For me, it's usually a combination of the convenience factor (meaning I really hate cooking because it takes a lot of time and clean-up) and not really knowing what to make.
This is where I have come to terms with myself, and when I am struggling with healthy eating, sometimes the only way is to get healthy food that's already been made. I am a full-time college student right now (about to graduate), as well as a mom, and a Personal Trainer. I am constantly busy either working, doing homework, or making sure I don't miss my daughter's childhood.
Here are some of the options I have tried, that have worked really well, or at least a little bit for me.
Meal Prep:
This worked for me when I was really religious about it and had a little bit of time on Sundays to plan and purchase the ingredients. I was able to make breakfasts and dinners really easily and it lasted all of 1 week.
Ingredient/Recipe Delivery Services:
I tried both HelloFresh! and Blue Apron. I loved both, but I'm going to be honest here, I liked Hello Fresh more. I'm not sure why.. maybe it was the recipes, or the fact that it took me about an hour to an hour and a half to make the Blue Apron meals, whereas the Hello Fresh meals were a lot more simple and took between 15 and 30 minutes on average. They were both pretty expensive, my meals were averaging about $10 per person once my initial coupon wore off. I do want to add, however, that all the meals I made from both companies TASTED amazing!!!
Snap Kitchen
Snap Kitchen is by far the easiest way of getting healthy meals in without it taking a lot of time. They even have an App and a delivery option through Uber. Today I ordered my meals for the first time and am currently waiting on my first delivery. Usually, I just go into the store, pick out enough meals for about 3-4 days, and then go back again later. The meals average between $8-$10 per meal, but in this case, you're also paying for the lack of prep time and cooking time... which seems like the best deal since the Hello Fresh and Blue Apron options cost just as much if not more, and required a lot of work.
What I love about Snap kitchen is that you get a lot of options that work if you have any food allergies or dietary limitations. They list on every meal any allergens, as well as whether it has dairy, is paleo friendly, etc. The packaging also shows the important macronutrients in large font so that I can quickly scan for foods that will fit better in my macros counting. And did I mention that the food is really good? Now, don't get me wrong, this is not candy nor is it restaurant high-calorie good, but it is clean and delicious tasting. They use great flavors and I have never ever left any food uneaten because I didn't like it. I only go there because I enjoy the food and I want to eat healthier choices than a burger or fast food.
I also sometimes get the pre-prepped HEB meals, like their chicken with asparagus, that you cook in the oven. Super simple and no prep time either. Those run from $5-$10 although I usually get the $6 meal.
If you are struggling to eat healthy and want a sure-fire way to get in healthy calories, check out these options and decide for yourself. And if you want $10 off your first Snap Kitchen order (It has to be ON THE APP), use this promo code: CHAR-RZM.
I have not been paid by nor asked to write this article by any of the companies listed above. I simply want you to know my personal experiences with them and give you options that have worked for me.
This is where I have come to terms with myself, and when I am struggling with healthy eating, sometimes the only way is to get healthy food that's already been made. I am a full-time college student right now (about to graduate), as well as a mom, and a Personal Trainer. I am constantly busy either working, doing homework, or making sure I don't miss my daughter's childhood.
Here are some of the options I have tried, that have worked really well, or at least a little bit for me.
Meal Prep:
This worked for me when I was really religious about it and had a little bit of time on Sundays to plan and purchase the ingredients. I was able to make breakfasts and dinners really easily and it lasted all of 1 week.
Ingredient/Recipe Delivery Services:
I tried both HelloFresh! and Blue Apron. I loved both, but I'm going to be honest here, I liked Hello Fresh more. I'm not sure why.. maybe it was the recipes, or the fact that it took me about an hour to an hour and a half to make the Blue Apron meals, whereas the Hello Fresh meals were a lot more simple and took between 15 and 30 minutes on average. They were both pretty expensive, my meals were averaging about $10 per person once my initial coupon wore off. I do want to add, however, that all the meals I made from both companies TASTED amazing!!!
Snap Kitchen
Snap Kitchen is by far the easiest way of getting healthy meals in without it taking a lot of time. They even have an App and a delivery option through Uber. Today I ordered my meals for the first time and am currently waiting on my first delivery. Usually, I just go into the store, pick out enough meals for about 3-4 days, and then go back again later. The meals average between $8-$10 per meal, but in this case, you're also paying for the lack of prep time and cooking time... which seems like the best deal since the Hello Fresh and Blue Apron options cost just as much if not more, and required a lot of work.
What I love about Snap kitchen is that you get a lot of options that work if you have any food allergies or dietary limitations. They list on every meal any allergens, as well as whether it has dairy, is paleo friendly, etc. The packaging also shows the important macronutrients in large font so that I can quickly scan for foods that will fit better in my macros counting. And did I mention that the food is really good? Now, don't get me wrong, this is not candy nor is it restaurant high-calorie good, but it is clean and delicious tasting. They use great flavors and I have never ever left any food uneaten because I didn't like it. I only go there because I enjoy the food and I want to eat healthier choices than a burger or fast food.
I also sometimes get the pre-prepped HEB meals, like their chicken with asparagus, that you cook in the oven. Super simple and no prep time either. Those run from $5-$10 although I usually get the $6 meal.
If you are struggling to eat healthy and want a sure-fire way to get in healthy calories, check out these options and decide for yourself. And if you want $10 off your first Snap Kitchen order (It has to be ON THE APP), use this promo code: CHAR-RZM.
I have not been paid by nor asked to write this article by any of the companies listed above. I simply want you to know my personal experiences with them and give you options that have worked for me.
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