It’s been quite some time since I’ve been able to write, and I apologize for that. I’ve had many things happening that I’ve been mostly busy just trying to keep my sanity. I don’t do well with stress, so I felt the need to step away from a few things to get my mind and my soul back on track. Unfortunately, even us personal trainers can lose focus on our own health and fitness, and that is why I am writing today.

I had started putting together a boot camp to get started this summer. Well, due to circumstances beyond my control I was unable to get it started. I had some clients, I had everything ready, but I was unable to get my park permit although I tried up until the last minute. I cannot tell you the disappointment I felt, how heartbreaking that was for me after all the work I put into creating a boot camp business. In fact, I felt the sting of disappointment so strongly that I virtually stopped anything fitness related including my own workouts. That, my friends, is why I fell off the planet for a bit.

Slowly I’ve been getting back to myself. I’ve been getting my butt to the gym at least a few times a week as well as getting my nutrition under control. Some old friends have stepped in and created a private challenge for those of us struggling, so I am leaning on them for support right now. Yes, I ate ice cream last night for supper, but I refuse to beat myself up over that. Guilt and negative emotions start a vicious cycle of self-loathing I so desperately need to avoid. I do what I can and if I can’t I know there is a reason. I figure out that reason, dissect it, accept it, then get rid of it.

For my business, I sort of stumbled into a new idea thanks to a good friend of mine. If you notice I have a new offering for small group training called Fit Friends & Family. I’m still working out the logistics, but I have to tell you that my gut is telling me this is a better choice than a huge boot camp. Oh, I can still do the boot camps and I can hire trainers to do them. For me, though, I think working in a more intimate atmosphere with clients may be the better way for me personally.

So what’s the point of this post? Oh, there’s many reasons, but mostly I want to share with you my struggles which are the same struggles we all face every day. It’s tough out there now, but there’s no reason to get down on yourself.

Fall down seven times, get up eight – Japanese Proverb

So, I’m getting up for the 8th time…or 100th. I’ve lost count, but at least I’m getting back up. If you’ve fallen down, get back up with me. Ask for help if you need it, and treat yourself kindly.  ;-)

A very good article I wanted to share with you:

No More Exercise Excuses!

Busting 5 Common Workout Excuses

– By Leanne Beattie, Health and Fitness Writer

Today I had the best workout I’ve had in a long time! I’ve been feeling more rested lately, feeling that I have a little more room to breathe, and dragging myself to the gym. Today, though, I didn’t need to drag myself out. I was ready to go, I got there, put on my earphones and got to it. The music was great, it wasn’t too hot, and I practically had the gym to myself.

I had to think about what could have kicked in this great feeling and I finally decided it could only be one thing…I changed what time I go to the gym. That’s it! Just that one small thing seems to have worked a small miracle!

The other day I was asked by one of the gym regulars for any ideas I had that would help her drop belly fat. Knowing that she already eats well and excecises regularly, I gave her an idea I once used for myself that worked. I told her to cut out dairy (while upping her other calcium sources, of course!) I don’t recommend this for everyone, but for her we had to think of something to kick-start that fat loss.

So, if you’ve hit a wall somewhere, maybe by just changing something small, like what time you workout or eliminating one thing from your diet will get you moving in a forward direction again. If it doesn’t work, try something else. Just keep trying!

Today I was doing chest, back & abs in the gym, and I even went earlier than my normal time. I noticed as I was sweating out some reps that I was the only female in the gym… At the end of the weights I was doing my 10 minutes on the bike when the aerobics class let out, and out came all the women, and all except one passed the weight floor right on by!  But I tell you what, several of them had the fitness fashion thing going on real nice! <insert sarcasm>

You need to strength train, ladies. Maybe you don’t consider it feminine, but how feminine will you feel when your bones become so brittle they snap at the least bump? How feminine will you feel when later in life you’re shorter, even in heels? How will you explain to your grandkids you can’t pick them up because you thought sweating was gross?

Lift some weights! Don’t dis’ the iron! You won’t pump up – you can’t – it’s physically impossible for you to get big. As Nike says, just do it.

Train your mind – Listen to audio books while you exercise – Self-improvement and motivational books are an especially great choice. You’ll feel twice as productive, highly energized, and the time will fly by. As you work out, you will not only be focused on feeding your body, but also your mind. What a great way to give yourself a gift twice over!

Exercise of the day: Band Lat Raise Single Arm – The Band Lat Raise Single Arm is a great isolation shoulder exercise that will help you strengthen the entire shoulder area while traveling on the road or in the comfort of your home gym.
Click Here to see it in action!
Click here to Get Your GoFit ProGym to Build a New Body Today!

Fitness Gear: Ankle Weights

**********************************************************************************

Use a daily training planner – You have important commitments scheduled into your planner or calendar, right? Volunteer work, doctor”s appointments, children’s activities, etc. Where’s the exercise??? This commitment is as important as your other activities. If you”re having trouble fitting in a workout, mark “EXERCISE” in your planner with a bright colored marker, so it stands out as a reminder to get your butt in gear.

Exercise of the day: Ball Dumbbell Squats – The Ball Dumbbell Squats is an excellent lower body leg movement that uses the flexibility of dumbbells and the stability focus of an exercise ball.
Click Here to see it in action!
Click here to Get Your GoFit Exercise Ball to Build a New Body Today!

Fitness Gear: Rubber Medicine Ball

*Courtesy eFitnessTracker

Wow! It’s been a while and I apologize, but I’ve got some exciting things going on! I wanted to check in with my friends to fill you in on my personal progress in shedding that bit of extra fat I had accumulated and make an announcement of sorts.

To recap, I began this journey on January 2nd. I have had many derailments to my efforts, but I never gave up.  My original goal was to lose 13 pounds of fat – yes, 13. Ouch

• My beginning weight: 1*8 (Sorry - still enough vanity in me to not tell the planet what I weigh! LOL!)
• Weight as of 5-6-10: 1*0
• Loss: 8 pounds!!!!!

Okay, breaking that down, it took me 4 months to get here, but I’ve lost most of that since the third week of April. Keep in mind in January I got sick, and stayed sick for a few weeks. Then, as soon as I was barely recovered from that I had to have mouth surgery which kept me out of the gym for a week or so.  I have had many doctor and dentist appointments these first few months for myself and my son. I also went to Louisiana  and Panama City Beach for Spring break for a week. Yet, through all that, I have not given up on my goal. For my efforts, I am almost there!!! I am noticing definition in my abs again, my clothes fit, and I’m feeling so much happier with myself. I have 4 weeks left to reach my goal, which brings me to my announcement….

I want this weight off before I launch my new boot camp!

As soon as I get the details finalized I will make a big announcement, so stay tuned for details.

And I hate them. I have never looked good in them because I am not built for them, never have been and never will be.  I hate fashion in general anyway. I wouldn’t know  Prada from Target, but I can’t ignore all the ads that are raving about skinny jeans. They rarely look good on your average women, yet we feel compelled to try to wear them anyway. This is what the fashion world does to us, it makes us believe we have to wear what’s “in” and ignore what looks and feels good.

So, last month I decided to get a couple of pairs of fat pants since I had reached maximum density in my normal jeans. Although I could still wear them, they were making me miserable! I decided that comfort wins over fashion any day of the week, and indulged in some fat pants. : ) I had an unexpected result I wanted to share with you. Once I wasn’t constantly worrying how I looked, or pulling the jackets and sweaters low, or sucking in my belly more than normal, I was able to relax and I actually started to feel good about myself. I felt free to do what I needed without the aggravation of being uncomfortable in my own clothes. I smile more, I’m more relaxed, and just happier in general.

When you reach your goals, and you want to reward yourself with some new clothes, please remember just because it’s “in” doesn’t mean it’s for you. Instead, reward yourself by getting fitted for what suits your body best. Not only will you look better, you will feel more comfortable and will be able to free your mind to carry on as it should.You’ll be able to let that new found confidence shine when you’re not worrying about whether your butt looks big or how much of a muffin top you’re sporting.

If you’re currently a work in progress, then don’t be afraid of getting clothes that fit. There’s noting written in stone that says you will forever be stuck in that size. Find clothes that accentuate your positives and minimize your problem areas. For me, skinny jeans do just the opposite – accentuate the problems, like I need any more help making my thighs look huge or my butt out-do J-Lo. No thanks! I learned a long time ago I have to wear relaxed or wide leg jeans and pants, and I even know they should sit just below my waist.

If you’re having trouble with the lower extremities, I have a perfect plan for you, the Bootylicious Package for only $349!!!  Do you want to turn that junk in the trunk into a rock hard monument to muscle? This 6 week program is designed with getting your legs and butt into shape so you rock those jeans and can sashay with confidence! You will receive nutritional advice in addition to your exercise plan designed to lift your rear, tone it, and keep you from having to ask, “Does this make my butt look big?”

• 6 weeks of  strength and cardio plans focusing on the lower body
• 2 hours with your personal trainer (at the start and the end of the program) to familiarize you with your workouts and evaluate your progress
• Unlimited email coaching
• 30 minutes a week video and/or phone counseling
• Your reward for this achievement is your favorite pair of jeans up to $75 to show off your new booty!

Me & Bobbie on my 41st birthday

Yesterday my best friend (BFF), a lovely woman I met on an internet board for female bodybuilders, called me. She and I have been facing some fitness challenges this past year and are having a very hard time getting and keeping motivated.  At the beginning of the year, I was all gung-ho then got sick, then had mouth surgery, and my motivation got sucked right out of me.  So, now I’m faced with an upcoming Florida beach vacation and am out of excuses for getting serious. She is coming for a visit this weekend and we spoke a bit about how we can get motivated now that spring is right around the corner.

This past weekend was beautiful weather-wise, warm and clear. On Sunday after we spoke, I got up and took my dog for a short hike because I was doing nothing but being a slug. I was tired, and didn’t feel like really doing anything. My dog, on the other hand, had different ideas and wanted to go out, so we took a walk. What I had intended to be a short walk turned into an hour hike. I never even checked the time until we got back, and I was reminded that when you do something enjoyable, it takes the “work” out of workout. That’s what we need to do is stop letting fitness be a “have to” instead of a “want to”.

So, now my BFF will be here Thursday and we talked about making a plan. Knowing that it’s always better when you have a friend along for the journey, she and I will need to come up with something to keep each other motivated. For myself, I literally nailed my favorite bikini to my bathroom wall right above my scales. That’s not enough, though. I need something else to keep me going, and my BFF and I will figure this out together.

Some ideas:

1. Take pictures. She and I have done this before, and when you know you have to send in body shots every month or so, it’s a BIG motivator!
2. Determine a final reward. Although we both want to fit into certain clothes, I think it would be good to raise the stakes a bit. Maybe we both put up some money, spring for a nice dinner or gift cards for something?
3. Make and share your plans. Using the SMART goals system, set your goals for the long term all the way down to the weekly plans. Share this plan with your partner, have them share theirs, and make each other accountable to following through.  You can set up a private Facebook page, a blog, or a forum for you to post your progress. I think this is something she and I will have to do because she lives 6 hours from me. We’ve been doing this for years, though, so we know what to expect.
4. Use frequent rewards and penalties.You can use penalties and rewards for each phase. For instance, say you are going to do 180 minutes of cardio next week, but you only do 160, you owe your partner $1 for each minute not done. Conversely, you do 200 minutes, reward yourself with a pedicure. Make sure the penalty is painful enough that it will discourage a bad behavior, and make sure your rewards aren’t penalizing you in other ways, like eating a hot fudge sundae.
5. Have weekly or monthly check-ins. Using whatever standards you started with, use those at each check-in whether it be weight, body fat, inches and/or pictures.

There are many ways for BFFs to help each other out. The trick, though, still lies within you. Your BFF can’t make you eat right or do every workout if your reason isn’t good enough for yourself. You can’t do it for your spouse or your children, you can only do it for yourself. I’d be happy to hear your ideas and what has worked for you. Please feel free to leave comments.

Fitness Tip: Diets Don’t Work – Never go on a diet! Statistics show that going on and off diets will actually increase your chance of permanent weight gain. Skipping meals is a common mistake that dieters make. While this will lead to a lower calorie intake, it will also trigger your body to slow down your metabolism in order to conserve energy, thus causing you to burn fewer calories.

Exercise of the day: Band Side Bends – The Band Side Bends will help shape and develop your side abdominal region for a toned and strong core.
Click Here to see it in action!
Click here to Get Your GoFit ProGym to Build a New Body Today!

Today is Mardi Gras, French for Fat Tuesday, which is the traditional day and night of eating and drinking all that is fatty and rich, and downright bad for you stuff before the start of Lent at midnight.  Traditionally, fasting was required by the Church for Lent, thus giving us the Carnival season for feasting and partying starting on Epiphany and culminating on Fat Tuesday. Beginning on Ash Wednesday, the day after Mardi Gras, followers  traditionally will give up something for the next 40 days until Easter. Some give up chocolate, some give up drinking, but mostly it’s a personal choice of something significant.

Whether you are a follower of Lent or not, and are struggling with some part of your fitness journey, the idea of giving up something just for a short period of time could be useful in helping you achieve your goals. It doesn’t have to be 40 days – it could just be for one day. One day at a time is always the best policy by far anyway. Heck, one minute at a time can prove difficult when it comes to some habits. Just remember to set yourself a reward for completing your task, and a non-food reward is best. The actual goal of this exercise is to either start a new good habit, or break an old bad habit. It is said this takes about 3 weeks (21 days) to accomplish. Some ideas:

• Sugar: remove sugar from your diet.
• Eating vegetables: learn to make sure you get the recommended servings per day.
• Daily exercise: 10 minutes, 10 minutes there…
• Stop eating fast food: learn to plan menus, shop and cook healthier meals.

So, take a moment today to think about what may be hindering your progress, and do that for just one day. Get up the next, and do it again. Small steps, baby steps!