I wanted to write this post to motivate you. To motivate me. To motivate this girl. In the time I trained her she changed so much. She lost a lot of weight, near 65lbs. She became stronger. But more than the physical, she became more confident. I loved working with her and love working with people like her. She groaned and whined and cried but she pushed through it, every workout. She had decided at a certain time she was going to go it on her own, which I totally understand. In fact, for me, it’s a dream when my clients are willing to go it on their own. My hope is that I give them the tools and the know-how to be confident enough to workout without someone telling them what to do. Be aware, this is not an easy thing to do. If it was easy, everyone would be doing it. You have to push yourself harder (as though you had a trainer yelling at you), you have to make the time and you have to find the motivation. What are you working out for? To be healthy for you and your family? To teach your kids the right way? To fit into that bathing suit? To run a marathon? To look good in a LBD? Whatever it is, remind yourself of it today. Get up, give yourself 30 minutes to go for a walk/run, lift some weights, do some yoga. Move today! Don’t wait for tomorrow. You can do it! Heidi, I’m talking to you!!
Six months ago when I started working out with this gal I had such high hopes and expectations for her. She has worked so hard and though we aren’t done, I’m so proud of her. She puts it all out there every single workout and she is creative in the kitchen so that she makes sure to eat the right things. She listens to my advice and simply just puts the work in and OH MY GOODNESS is it paying off. Keep it up my friend, you look A-MAZING!
I”m trying to figure out how to make my business better and really just need input from people! Could you please fill this survey out for me and give me as much information as possible. If you choose to give me your name and email, I will enter you in a raffle to win a prize!
The link to the survey: Working Out
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Sometimes after women have been working with me for a few weeks they’ll come to me and say that they are frustrated because they aren’t seeing any results. The first question I ask is, “are you eating enough?”. Not eating enough is a pretty common problem among women. If you are working out regular, in order to lose weight, you need enough calories. If you aren’t getting enough calories your body will stop shedding the weight and will start storing the calories because it thinks it’s in starvation mode. You can read more about it here.
When trying to lose weight, I suggest using a food tracking app, such as My Fitness Pal. These apps can be really helpful for a few reasons. First, you put in your personal information and your fitness goals and it will tell you how many calories you should have. You can also check this through other websites to make sure it’s giving you the right amount. Next, it has a huge library of foods with the nutritional information and you can scan barcodes on food you buy at the grocery store. It will also link with a Fitbit to track your exercise or you can manually enter your exercise. The important thing to remember is that if you burn 300 calories walking, that negates 300 calories you ate for breakfast and you need to make those calories up through eating more. The app will show you what calories you have remaining to fill your body with.
You will have a lot of success if you eat enough of the right things and exercise. Don’t fill your body with sugar and bread and calories from drinks. Remember that changing your lifestyle can be hard but well worth the reward of living a fitter, healthier life.
I was working with a client the other day and she started going on and on about why she was unable to get out for a walk and all the things that prevented her from getting in some more cardio. Nap schedules for the kids, making lunch, cleaning house, it might rain. Then she stopped and said, “I’m making a lot of excuses.” And I said, “Yes, you are.” It’s what we do. We make excuses. The truth is, like my wise husband says, “You make time for the things you want to make time for.” If you want to make real changes, stop making excuses and start moving.
Currently, one of my clients is stuck in a walking boot. This is not her first time in a walking boot. Not too long ago, she had to have one on the other foot. During that time, she gave up all her workouts. When she sent me a text that she was in a boot again, I told her, we can work around it. She told me that she didn’t want to lose everything she had worked for and was determined to do workouts in her boot. Let me tell you, I have a lot of fun things planned for her in the next 4-6 weeks. She is great example of not making excuses when she could easily say, “I can’t do it because I’m in a boot.” What excuse is holding you back? How can you work around it?
The weather is warming up and I have definitely started thinking about tank tops and shorts. If you haven’t started thinking about that, you should. No better time than now to get yourself in shape for summer.
Fit Chick Express in Lafayette is doing some exciting things before summer to help you get ready.
FREE SATURDAY CLASSES UNTIL THE END OF MAY!! This is exciting! Any woman can come and bring her friends to every Saturday class we offer until the end of May. We do not have classes every Saturday but almost every other Saturday. These classes are 45 minutes long and a great combination of cardio and strength. We can modify any exercise to fit your fitness level and needs. All we ask is that you sign up. There is not obligation beyond that. No credit card information is needed or anything. Just a simple sign up so we can now how to appropriately plan for class. To sign up go here. The next class is Saturday, April 19th at 8:00 am.
NEW 9:30 AM CLASS! This class has been requested for all those moms who need to get their kids to school before they workout. This class will be on Monday and Wednesday. If you want to give it a try you can sign up for our FREE two week trial that starts April 17th. This trial lets you try as many classes as you want for two weeks with no obligation or commitment. For more information go here.
Very exciting stuff happening at Fit Chick Express in Lafayette! Come and give it a try. You won’t regret it.
I have an interesting relationship with running. It’s like that saying, “keep your friends close and your enemies closer.” Well, running and I are very close. I found running to be awful for me and yet I understood that I needed it. It was a great source of cardio for me AND it always helped me to lose the inches. I told myself if I can just get myself comfortable I can run. So i found my sweet spot. The spot that I could control my breathing easily and I felt good about my run. I could look around and see what was going on. Comfortable.
As I started running more and more, taking on 5K’s, 10K’s and even a half marathon, I would get so frustrated at how slow my time was. It was really slow. Slow. I wanted to be faster and somehow I couldn’t get there. What I realized is that I needed to step out of that space that I was so comfortable in. Push myself. Run harder. Breathe harder. Feel uncomfortable.
I really want you to hear this. IT”S OKAY TO BE UNCOMFORTABLE. We are programed to be comfortable. When we get out of that space we feel like we have to quickly find our way back. What I want to say is, when it comes to pushing yourself and building your endurance, making yourself stronger – it’s okay to be uncomfortable. Please know, it’s not okay to push yourself through injury. Uncomfortable and bad, hurt pain are not the same thing. But let yourself be okay with heavy breathing, weights that feel heavy, runs that are hard on your legs. It’s okay. You will live through it and you’ll come out better/stronger/smarter/happier on the other side.
I met this great gal in January and started training her at the beginning of February. She has been so committed to working hard and eating right and it’s really paying off for her. She has lost 15 lbs in about a month and a half. While she is not at her goal yet, we always need to celebrate milestones. She is awesome!
Did you give up carbs with us? How is it going?
Full disclosure? I’ve done better. I’ve had a sinus infection for the past couple of weeks and planning when you don’t feel good is really hard. Today I’m feeling much better and feel back on track. My client has lost more than 5 lbs already! She committed and went right to it. So proud of her.
Did you try it and decide it wasn’t for you? I always think you can do this BUT maybe you just aren’t in the headspace to do it right now. That’s okay. If you are looking for other motivation, I always think money is a good motivator. Last year my husband and I made a bet with my brother. The bet was for a good amount of money and the deal was that we all had to lose 10% of our body weight. If you reach the goal, you keep your money, if not, you hand it over. Interestingly, none of us wanted to give that money up and we all made our goal. We’ve done it a couple of times since then and it always seems to work for us. There is a fun website called www.dietbet.com and you can join groups of people who are betting money that they’ll lose weight. Your contribution is generally pretty doable (about $30) and if you reach your goal, you split the pot with the others who made it. If you don’t reach your goal, you lose your money and the others split it. I have a client who is participating and she really seems motivated and more aware of what she is putting into her body.
The gym I train at Longmont is starting a Summer Shred Challenge next week. The ladies work in teams to reach their goals and win lots of fabulous prizes at the end. It’s a lot of fun and we always have great success getting the gals to their goals. You can check it out here.
What are some other ways you motivate yourself to reach your health goals?
A couple of weeks ago I was talking with a client about her weight loss journey. She told me that she didn’t think she could lose anymore weight than she had already and she was okay with that. This made me think for many days. I had a few thoughts. 1. I always want people to find a way to be happy and content with who they are. Life for all is so much better if we aren’t constantly judging ourselves and how we look. 2. I do want people to continuously strive to be better. I know it sounds like a contradiction to number 1 but it’s not. Each day I want to be a better me than I was yesterday – I want to be nicer, smarter, more productive, healthier, stronger but that doesn’t me I don’t love the me I am today. 3. I knew she was capable of so much more.
So last week just before my client was to leave on a cruise, I told her, when you get back we are giving up carbs for a month. After big eyes and much questioning she agreed to it. I’m happy to say she started yesterday and I started today. You should join us.
What does it mean to give up “carbs”? Are you just going to eat meat all day?
No we aren’t going to eat meat all day but meat will definitely be involved. Giving up carbs in this sense just means to limit them severely. Trying to stay under 20 grams of carbs a day and getting carbs mostly through vegetables. The things we are giving up are breads, cereals, rice, potatoes, pastas. Think grainy foods. We are also limiting our sugar through sweets. No candy, sodas, sugary drinks. We will also limit our fruit. Fruit is good for you but also can be high in sugar. When I’m going carb free I tend to limit my fruit a handful of blueberries with some almonds as a snack. We will eat lots of lean meats and protein. Protein is essential in turning fat into muscle. We will eat chicken, turkey, fish, some red meat, nuts, eggs, cheese. We will also include lots and lots of of vegetables. We also will eat plenty of good fats – avocados, olives, almond butter. There are plenty of places to find meal plans to do a no-low carb eating plan just by using the magic of Google.
What are the benefits of going no-low carb?
Carbs and sugar, in general store right in your belly. Usually I can tell when my clients have been going a little hard on the sweets or the breads because I can see it right in their belly. By giving up the carbs for one month, you’ll notice a difference in your mid-section. If you don’t believe me, take a picture of yourself the day you start and the day you finish, you’ll notice a difference. By pairing this eating plan with exercise, you’ll notice some weight loss too!
Additionally, you’ll feel better. At first it will be hard and an adjustment because our bodies get addicted to carbs and sugar and we crave them but after a week or so you won’t need them and you’ll feel really good. Check out this article to hear how a regular Joe feels when gives up carbs. http://www.tropicalmba.com/what-i-learned-by-quitting-carbs/
A question I often ask people is “if you can’t give up something that is holding you back then what does that say about your addiction to that thing?” I’m not saying you have to give up carbs and sweets forever. I’m saying, do it for a month. I think what you’ll find is that you feel better and you don’t really need to add those things back to the extent you were having them before you started.
Maybe after a month you’ll find a way to just add some of them back. Or perhaps you’ll just add them once a week. Chris and Heidi Powell practice carb cycling with their clients and maybe that is more your pace.
If you are looking for something new to help you lose a few pounds or if you are looking for a new way to challenge yourself, this could be for you. If you decide to join us, please let me know. I’d be happy to check in with you and help hold you accountable and you can do the same for me.