Are you getting anywhere?

One thing I've noticed a lot of the time working with many over the years - and observing too - is the hard work (and time!) people put into their workouts.......yet don't quite have the form down. The tiniest difference in foot positioning, weight bearing, etc...can make all the difference between right and wrong.

Why does this matter? I hear you say? Great question! And it DOES matter! Perhaps your feet are placed incorrectly...this could lead to the knees leaning in and in turn knee issues.  Keep in mind everything is connected...so perhaps a knee issue could turn into something else since the incorrect stance made you compensate somewhere else? We must think about these things!

For those of you on my Facebook page, I will be concentrating on typical issues or errors people do - and showing you how to rectify them. But for now....think about your workouts. How safe are they? Remember: you only want to build on a moves difficulty when you have the base form correct. I liken it to us being like trees...our feet are the root system. We must ensure they are in the right place in order for the move to work. From there...move up your body; check out how/where your knees are; are your abs activated? Is your back long, etc, etc.

Take the time at the beginning of every move to do a check in everything. If your body is in the correct position with the correct base, you will decrease chances of injury, allow yourself to build on strength and modify moves correctly and better yet, you will see and feel results since yu are doing things RIGHT! I'm always reminded of instructing a weight class at a Gym here and how one gal would always stand at the front .....heavy weights on her bar; as many times as I told her how to correctly do a squat - I was almost blue in the face actually - she NEVER waivered from 'her' version: tilting the body compleeeetely forward and bending so low, going over her toes (OUCH!).

I know I can't reach everyone...but...for those I can, my message is clear and I feel a very important one: if you are keeping fit with exercise, constantly check your form, set-up each move correctly and if you aren't quite sure....ASK ;) there is no point spending time doing a move incorrectly...save yourself time and injury by doing it right.

Many of my Clients needed a small 'tweak' on their squats and lunges....I typically get responses such as "wow!, can I ever feel the difference!' or 'I never knew that'! I feel sometimes it's worth having refresher Sessions for groups just to ensure people are correct in their form.

Work right....allows you to work harder!!

Enjoy......
And SHINE On!

Reality Check; calipers and computers!

So.....I figured I'd write a bit of  honesty here....so everyone out there who knows I'm a Trainer can see I'm 'real'....and by real I mean chubbly-having-eaten-out a bit too much real this Summer!

So....how did this start? Gotta blame it on the fat calipers...it's all their fault. And my Husband's computer. Seriously.

Now...don't get me wrong; I'm still strong and can work out hard til I'm crawling out of the gym (and those of you who know me...know I love that feeling!!) I'm just a bit 'softer' having thoroughly enjoyed relaxing with my family. Again.....don't get me wrong: I still worked out regularly since fitness should be a regular part of life (just had yo get that in lol!)...I think I may have just enjoyed my eating with Family, Friends - oh...and me a bit much this summer ;)

So....where do the calipers and computer come in? Funny story that. I decided I wanted to offer my Clients another option for measuring their progress so purchased a set.  To practice using them I decided to try them out on myself. In order to get your measurements you must weigh yourself (this, I typically don't do...and after stepping on the  scales I decided immediately we were not getting along that day. At least  my fat percentage was okay still with relation to my weight, but still...the disagreement was there even if the scales weren't (they made it out to the garbage).  So with the calipers done...I wanted to do some work on my fitness Website which meant going to my Hubby's computer for a picture he had taken of me in my Lulu Lemon at the beginning of summer (note the word 'beginning' it is relevant!).  Scrolling down I found a picture he'd unknowingly taken of me in my bikini toward the END of the summer! That's where the shock really registered! I think it was a picture of someone else personally (which begs the questions who are they and what are they doing in my bikini?!

No. Sadly .....everything filling that bikini was aaaaall me!

There is a good part to this story of real, larger me! Sometimes a reality check is what you need! It has spurred me on to new challenges and bigger goals this Fall for which I'm quite excited! The other good news is ...I might not be scaring people in my bikini til next summer! I'm gung-ho to go and looking forward to challenging myself...and letting my Clients know I 'get it'....I suffer from the love of food like the next person. And boy do I suffer!! ;)

That won't stop me though...might sting for a while but with hard work and effort I might be able to love the calipers....and maybe don that bikini next summer with pride!!

Doors open, things happen...keep going!

Hello All...hope you are looking forward to a glorious weekend here! It's been a strange journey for me...these last 9 months....lots has occurred in the time I could've been pregnant and had a baby! Wow..when you look at it that way! I won't go into what the strange journey was - those who know me, know its been health-related - but...I do want to re-iterate how positive-thinking can certainly be a great benefit to each of us. I'm a Personal Trainer...and I am so very proud to be one and feel honored to work with the Clients who place themselves in my capable hands! The feeling of confidence which results from feeling fit and strong (notice I said NOTHING about size!!!!) is something I've taken on as a Mssion. I believe all Women, children (that's who I'm beginning with!) should have the opportunity to wake up every day looking forward to a promising, exciting time ahead with nothing but happiness and confidence. This world would be a better place and I intend to help make it so, one person at a time. During my 'time of strangeness' I'll call it! I was lucky enough to continue working with my Clients...but I cut out Networking and looking for new Business while I got better. And...eventually I did! I've been lucky enough to have a few months of strange-free and in that time I got my face out there; met Friends/Colleagues for coffees, went to Luncheons, joined useful (for me) Networking Groups. I even finally got myself an official Logo which I love! So....with all my energy going in the right direction...I suddenly found more and more new Clients coming my way!! To top it all off...talk about being in the right place at the right time...I attended a Luncheon recently and have teamed up if you will, with a fabulous and SO knowledgeable Registered Nutritionist. We attended the Luncheon...laughed our way through with the wonderful Women at our table and the end result? I have two new, thoroughly enjoyable Clients...and am to be speaking regularly for a large Corporation! Talk about doors opening when you need/want them to!! My Business, as so many others, is about selling myself more than what I offer. If you put yourself out there and people like you and feel you are trustworthy (granted ...they will ask you questions along the way to glean whether or not you know your 'trade'), you are on the right track! Fitness is making and keeping your body healthy and strong....but it is also about keeping a positive mind. I bet most people you know who put their health and fitness as a priority...are pretty positive, confident and happy souls! There is a reason for this! Lastly...to keep going. One of my health issues has returned; I'm hoping it won't visit for long...but one thing I know for sure...Now that I know the key lies within me and how I handle situations, as uncomfortable as I am - I WILL push through this and continue that networking and working hard for and with my Clients. It's good they see their Trainer is a normal person with challenges....and perhaps one Client will even take something from seeing me struggle, yet succeed still through the 'time of strange'! Enjoy your weekend and keep smilin''!!!! SHINE On...

So....I think everyone knows what we SHOULD do to get fit, tone up and lose weight, depending upon the reasons for working out.  

          Thought I'd take a different tact, today.  Rather than giving typical nutrition (although I've added one at the end!!), exercise, etc tips....I thought I'd throw out some ideas on how to work out harder, in order to challenge yourself.  See what you think!


          Remember!  These are just tips - and only a few for now; if you need to see a Doctor first to get the okay to work out....or if there are only certain things you can do due to injuries past or present...make sure you do what you need to do :)   

1. Use your arms! 

When doing exercises such as squats, lunges, side lunges, etc...keep your arms over your head - or at the least up in line with your shoulders. Grab a broom and hold it above your head....no weights needed here!! The higher your arms are, the harder the workout...and thus the more calories you burn!!!

2. SWEAT!!! 

Do you work out for 30 minutes/ an hour and if you are honest....just 'go through the motions'? Do you end the Session, feeling the same as when you began? You aren't challenging yourself if so!

 

To tone up, burn calories, etc...you need to finish each set with it being a challenge do do so! Then you are exhausting the muscles!!! Work harder, sweat more.....challenge! To get the results you want you have to be honest with Yourself: ARE YOU REALLY WORKING HARD ENOUGH???? 

  

3. HOW TO MAKE THINGS TOUGHER

If a move is too easy (ie, after two sets of say, 8 reps you can whistle like a canary)...you need to make a move more challenging (if results are what you are looking for). There are SO many ways!!!  

* put your arms above your head

* increase the weight (safely) which you are using

* if doing abs, grab a medicine (weighted) ball

* add an incline - do pushups with your feet upon a step/bench....etc

* work multiple body parts at once!! ie...don't just do bicep curls...add a side lunge at the same     time!

          4. Cardio, Cardio, Cardio!
 
           You don't need to spend hours (k...exaggeration!)  on a treadmill, etc.....just get your heart pumping!!!  How??? It's easy!!!  Below are a few examples of moves you wouldn't think were cardio...but they work you!  Try them for 20 seconds to a minute depending upon your fitness level.  See if you like any of the following:

           * "Walk-in, Walk-out" Stand tall; then bend your knees trying to touch the floor with your hands. Once there, walk yourself out to a plank position (add a push up if you are really eager!)...then walk your hands back, and stand up (add a jump again, if you like!).
            * "Surrender" Put your arms directly above your head, straight.  Begin with one leg to lead both going down and coming back up.  Bend your left leg so it kneels on the floor, take the other to the floor, step back onto the floor with your left and then the other.  Do this a few times leading with the left, then switch and start with the right.  Keep those arms up and if you want it REALLY tough....hold LIGHT weights!
            * "The Burpee" Not a favourite of my Clients' but oh-so-good!!! Stand tall.....take yourself to the floor to the plank position (jump into it if you like), do a push up (on your knees or toes)....Jump your feet back in so you are crouching and then jump up in the air.  Repeat....!  This is a tough one!
         
There are SO many more!!! See how these go!  You can jog on the spot, lifting your knees, jump forward and back with both feet....LOTS to do get the heart working!!!

There are ALWAYS ways to make moves more challenging.  It boils down to HOW much you want to challenge yourself.  Don't be scared to work hard for that hour....just think how fabulous you will feel after!!!


NUTRITION: I forgot to mention.........looking to lose weight especially around your waist?  Cut out (or down if you can't go the whole hog at first!) SUGAR!! Big culprit and it's in SO much.....keep this to a minimum and you'll be surprised at the positive changes which occur!! 

FINALLY......don't be scared to work hard, finish with a scrunched up face from the effort and crawl away from the gym due to hard work. You are there for an hour for YOU..do you know how empowering a great workout feels? It's awesome!!!

ENJOY!!!!

        SHINE on!! 

 

Talk about working together!

K....so not really about fitness....but I just had to share this:

What a lovely sight to see today.  Sunshine really does bring out the best in people!

My Hubby and I were driving along a busy Street in our City heading toward downtown today and it has a River on one side and a park on the other.  As we got closer.....I noticed all the cars had come to a stand-still.  There were no police/ambulance lights and no by-standers which made us all the more curious.  Then I saw the most lovely sight.

It was a Family of Geese crossing the street.  Yes.  A family.  Mom and Dad - with what looked like 5 babes (or Goslings if I'm to be grammatically correct!).  Everyone was watching this parade in awe....Mom at the Front and Dad at the back.  Both sides of the street at a standstill (ie, 4 lanes!).

Next thing we notice is a woman on the other side of the street to us has got out of her vehicle....one of the Babes was being a bit slow - so at the risk of a telling-off from Mom or Dad (which she got!)...she walked behind them all to make sure they got to the median and further.  With her job done, she was back in her car.  Still no cars moved.

The Family made it to the other side and seemed quite happy - and yet a man in front of us was now out of his truck. With the majority of the Family on the safely on the sidewalk heading to the River, I noticed this man back in the middle of the street.  Wasn't he helping yet another, 6th Gosling cross...who'd become split up from the pack!  As soon as he went to help and walk behind the fluff-ball....one of the Parents came out and at first.....was going to tell the Man off....but I truly believe this Adult then realised the man was helping.  It went back to the side of the road and awaited Baby # 6.

Man got back in truck....Flock got on their way to their day in the River and everyone else left with a smile on their face having seen this all occur.

I'm sure I'm not the only one who got a tickle out of this......and made me realise how fabulous it is when people work together. NO one was honking to rush on....everyone sat back and watched the show unfold.

Sigh...

If only people worked together like that more often.  It certainly makes you feel great to see such sights. Also knowing a family of Geese were able to get safely across and that people weren't too busy to stop....money couldn't buy a cuter show today!

Stop. Smile at someone...and enjoy your Day!!!

Quack,

CM :)

Don't TALK about being in Shape...DO it!

Are you still feeling like you want to be in better shape but don't know how?  Are you truly giving this your all?  Or...are you like I've been for a while now.....'think' I'm eating correctly and exercising...buuut...nothing's changing and I don't know why?  

Summer's coming and now is the time to put ALL your effort in and make the changes you want!!  Give it your all and you will feel better for it ...but don't go half-way...go all the way; re-vamp HOW you are eating, WHAT you are eating if need-be...and train like you've never trained before.....CHALLENGE yourself!! SWEAT!!!  Make your muscles have to adapt to the new workout you are giving them. Don't just do the same-old same-old as you've always done!!

My next blog will cover my thoughts on how to re-vamp your workout, but here's my thought for today!!  TRY IT!!

Use a food journal!  I tell you...they SO help!  I picked mine up from a large Bookstore in the Journals section and I'm all inspired to be in the best shape I've ever been in!

Why is a Journal so HELPFUL for weight loss?

MANY REASONS!!

* It keeps you within the daily limits you should be consuming. Stay within your daily limits and guess what?  You don't nibble and you don't eat excess calories, fat, carbs...etc....

* It makes you accountable!! BIG reason to do it!  You find you write down everything you ingest - and by doing so it actually becomes quite exciting (I'm warped, what can I say?!). Each day I can't wait to see how well I did by the end of the day!

* You aren't hungry!! You don't snack!! That's enough reason right there!!!  Because you are now getting the right amounts of food in...as well as eating the RIGHT foods (fruits, veggies, etc)....you will find you are full.  No more feeling hungry between meals.  I am no longer snacking on a cracker/cheese here and there.  They all add up and you may find by the end of a non-journal, picking day...that you consumed more calories and fat just by nibbling.   Record your food and all of a sudden this doesn't occur anymore. I swear...NO urge to nibble here!!

* It helps you lose weight! What more reason do you need?  By keeping your food limits in place, and working out...the pounds WILL drop off.  I am speaking from experience here!

...This really doesn't take much effort.  But if you are at a place where you find you are trying SO much and the results are SO little, don't you think it's time to try something different?  The little book will fit into your purse and you can record at any time. 

I DARE YOU to try it...you will be happy you did!

Don't get me wrong...JUST recording won't do the trick!! It's all about your lifestyle.  Record what you eat and eat well, exercise each day (find something you ENJOY doing!!!) and you will find the pounds go.

3500 calories = 1 lb!!  This sounds a lot but it isn't!  I'm eating my limit of calories each day, working out (so burning calories) and by the end of each day my "Caloric Deficit" is 400+ calories!  This week the difference between what I've eaten and what I've expended has been more than 3800 calories!! That's more than a pound!!

AM I DIETING??? NO!!!

AM I STARVING MYSELF?? NO!!

AM I ENJOYING MY FOOD?? YES!!!!

I'm having my glass of wine, my square of dark chocolate, my lovely regular meals.  I am not missing anything...I'm just eating far better, staying fuller and eating the correct sizes!!

Really!  This will help you if you give it and exercise a try.  Put the effort in - you WILL get the results back!!

Don't be the one who doesn't try but doesn't know why nothing's changing...be the one to do it right...and have all your Girlfriends wondering how you look so GREAT!!! 2012 Rock on!!

SHINE on..

Hellowwww Everyone!!!

I'm in Creative-mode today (I'll forewarn you now!) and have lots to say.

Firstly...my "SHINEtalk" as I like to call it. 

I really don't wish to harp on the fact that I'm still on crutches...but I realised something extremely interesting - and important - the other day and just HAD to write about it.  

I'm smiling more.

Yes. You read correctly...M-O-R-E.

This is so significant I had to share!

Why?  Many reasons.   I find people you don't know are so much kinder and helpful when you need help. Crossing the street cars will stop - at places where without crutches they typically keep driving.  Doors are being opened non-stop for me (even though I'm quite happy doing this for myself!) and people are SMILING AT me more....talking to me more - it's mind-boggling!  

So...in return...I'm smiling more at EVERYone!  But feel so much better inside!!  Yes, I'm typically a smiler....but people don't really smile back.  Now I find they are smiling, I'm smiling...it's just a happy world I'm living in!  Similar to how great people are at Disney World...the world of happiness....but you get back to real life and not everyone is like that anymore.  

How has this affected me?  What to think about it??....hmmm....at least it's great to know people are kind when you need something - but it also makes me wonder why people don't smile more, open doors more, stop for you more....regularly?  

It's also made me feel so uplifted.  No...I won't milk it and stay on my crutches all year!! I think I'm near the time where I won't have to use them. But I'm FAR happier!  Truly! I believe this whole experience has made me a FAR better person (and I THOUGHT I was perfect!!!) :)

This experience for me has been eye-opening: from support from unexpected places...to no support from those I would have though would have offered something!.  Don't get me wrong...I have not expected or wanted anything...but it does make you realize who truly cares!!

On top of this...since I'm smiling more...and feeling so much better for it...crutches or not....I'm staying this way!!  

So...when faced with challenges of any kind, it's HOW you handle them that counts.  

Shine on....!!