Nothing is more important than your health

When I began my business, my tagline was "Nothing is more important than your health!"  I believed that no matter what you had, money, a successful career, a happy family, none of that could supersede being healthy.  Now, with over ten years of experience in personal training, being in people's lives for numerous years and watching them as they make good and bad choices affecting their health, I am even more convinced that great health should top the list of what we strive for.

This past week, I was faced with a very real possibility that I could lose a client.  Not that they would stop training with me, but that they are very close to death if some medical procedures do not work.  I have known this client for many years.  When I got the news, all I could do was cry.  My heart was broken and I hurt for my client and for his family.  It's been a tough road for them as my client has dealt with many health issues the entire time I've worked with him.  A couple of months ago, we had a conversation about how exercise and a healthy diet weren't in the forefront of his mind growing up.  It just wasn't a focus of his generation.  And as he grew to become an adult, he just continued on the path he was taught, to work hard and provide for his family.  It wasn't until he was dealing with serious health problems that his wife began to change their diet and they searched for someone to help with the physical activity.  He and I talked about how now, it is common knowledge that we need to move our bodies daily and eat a well balanced and healthful diet.  We have so much information now and we know that food and movement can help us live longer with less disease.

I am watching people I love make terrible choices when it comes to their health.  I cannot tell you how hard it is to watch and to know that if they do not make changes, serious disease and possibly early death is in their future.  I see several of my clients struggle with movement, not able to walk normally or get off the floor.  I see how all of the many food and beverage choices we have are creating issues with obesity and high blood pressure and high cholesterol.  I watch parents make decisions that adversely affect their health as well as their children's.        

It is time that we take a stand and make health a priority. We can't go back in time and erase the damage we have already done.  But, we can make our bodies stronger and healthier by starting now.  It is never too late to start!  Yes, you should certainly do it for yourself.  But, I also want you to think about the people who love you and who want you to be here, living a great life with them.  Don't forget that you mean the world to someone and I can guarantee those people want you to do all you can to stay here with them.  Isn't it time we all made better choices?

How Snacking Can Derail Your Weight Loss Progress

Snacks are a wonderful addition to your healthy eating plan.  Snacks in between meals can help you keep hunger at bay and can also help you get the appropriate amount of macronutrients for the day.  Depending upon your caloric intake needs, snacks are usually somewhere between 150 - 200 calories with a combination of both protein and carbohydrates.  When you are choosing foods to snack on, make sure you take these tips into account and fuel your body with the appropriate kind of snack.  Snacks that do not fit into these guidelines can really sabotage your weight loss goals.

I love fruit as the carbohydrate portion of my snack.  Fruit is easy to pack and I add a protein of nuts, nut butter, mozzarella cheese stick, Greek yogurt, cottage cheese, hard boiled eggs or Biochem protein mixed with water.  This photo is 159 grams of strawberries which is about 50 calories.  Combine this amount of strawberries with 2 scoops of Biochem vanilla protein powder (110 calories) and you have the perfect snack!

Standing in the line at the grocery store, shoppers are enticed by impulse buys like my favorite, peanut M&Ms.  Chocolate and peanuts, what better combination is there?!  The picture below is half the serving of the share bag.  I can easily put away that bag right by myself!  However, just half the bag (46 gram serving) is 240 calories with 12 grams of fat, 28 grams of carbs and 4 grams of protein.  Just that small amount is more calories than I eat for snack and not nearly enough protein.  If I eat the entire bag, that's 480 calories!!  More calories than what I typically eat in an entire meal!
 

Another popular snack is the potato chip. If you love crunchy and salty, this is most likely your go-to snack.  Depending on the chip, the usual serving size is 1 ounce or between 10 - 12 chips.  The photo below is 1 ounce of corn chips and that small amount is going to cost you 140 calories with most of the calories coming from carbohydrates (19 grams) and fat (6 grams.)  There is a minuscule amount of protein in them.  Personally, I have rarely eaten just one serving of potato chips.  With each additional chip, your calories and macronutrients increase.  Think baked chips are better?  Not much. A 1 ounce serving still gives you 120 calories, 3 grams of fat and 22 grams of carbohydrates.  See what happened there?  Yes, a few less calories and a little less fat but more carbohydrates than fried chips.

Nuts are another good snack for people who like crunch.  Serving size is important with nuts.  They are a healthy source of fat but if you mindlessly eat out of the bag, you can rack up a ton of calories.  Pictured below is one ounce of plain almonds which account for 164 calories, 14 grams of fat, 6 grams of carbs and 6 grams of protein.  When I incorporate nuts into my snack, I typically eat 1/2 ounce or 1/4 ounce with an additional protein source (like Greek yogurt or Biochem Protein Powder) since the main nutrient I get from nuts is fat.

There are many snacks out there that are marketed as healthy but actually are not.  Take Veggie Sticks for example.  You may think it's made from vegetables and that's healthier than a potato chip, right?  Take a look at the Nutrition Facts on this bag of Veggie Sticks:

What is the first ingredient?  It's a vegetable, but it is a POTATO!  The second ingredient?  It's pressed sunflower oil.  That's right, fried potatoes.  Still going to cost you 140 calories, 6 grams of fat and 20 grams of carbohydrates coming from fried potatoes.  There is some spinach powder and tomato paste in the sticks, but not enough to count for your vegetable intake.  

As you can see, with any snack, knowing the serving size is a must!   Take a look at the Nutrition Facts on the package to find out the serving size.  Measure the serving by using a food scale.  Depending upon your caloric intake and macronutrient breakdown, this will help you figure out what snacks are best for you.  I encourage my clients to incorporate fruit and vegetables into their snacks and then add in a protein dense food like Eggs, Greek yogurt, or Protein Powder.    

Adding Variety To Your Workouts

Are you bored with your workout?  It is time to break out of the rut!  There are many training methods and variations.  So many that you should be able to create a workout plan that keeps you motivated and interested. You may want to add in a few new exercises or maybe revamp your entire plan. Following are several options of how to add spice to your routine.

PYRAMIDS
In a pyramid workout, you will increase and/or decrease your repetitions as you continue through your sets. You can also change your weights as you progress through the sets. An example of a Pyramid:
Set     Weight     Repetitions
1         40            8
2         30           12
3         20           16
4         30           12
5         40            8

INTERVAL TRAINING
Interval Training is incorporating a Work to Rest ratio.  There are so many variations that you can employ when Interval Training.  In a cardio routine, you can walk for 1:00 and jog for 2:00 or walk for 2:00, jog for 1:00 and sprint for :20.

HIIT 
High Intensity Interval Training is a more difficult version of interval training.  In a HIIT workout, you really want to challenge yourself for about :30 - :40 and then recover or do a lower intensity exercise for about :15 - :20.  Think Burpees. Perform :30 of Burpees and then Walk for :15, repeat for desired number of sets.

LADDERS
A Ladder workout is increasing or decreasing repetitions by one each set. For example:  Your exercises are Squats, Push-ups, Overhead Press, and Lunges. You will complete 10 reps of each, then 9 reps of each, then 8 reps of each, 7, 6, 5, 4, 3, 2, and 1 rep of each.  You can make that into an ascending Ladder by starting at 1 rep and finishing with 10 reps.
One of my favorites is a Double Ladder workout. I have a great one here.

TEMPO
When lifting weights, changing the tempo of your positive and negative movements can increase the effort needed to complete each repetition.  When performing a squat, take four counts to lower and then 2 counts to stand back up.  During a biceps curl, lift the weight up for 4 counts and lower for 4 counts.  You can vary the tempo in numerous ways.

SPEED
Runners utilize speed workouts to get faster and improve running times.  It is easy to add speed work into cardio workouts.  The idea is to push out of your comfort zone and into a faster pace for a time before returning back to your comfortable pace.  You can perform timed speed increases by using a stopwatch or watch.  With distance speed increases, you can choose a set distance or use landmarks as stopping and starting points.  

DROP SETS
Drop sets add a new challenge to your weight training workout.  Start your chosen exercise with a challenging weight and complete your repetitions.  Then, reduce your weight and perform another set of the exercise.  The amount of sets depends upon when you reach muscle exhaustion.  You can drop your weight by approximately 15% each set, or about 30% for a wide drop or about 5% - 15% for a tight drop.

GIANT SETS
Create a giant set by choosing four or more exercises for 1 muscle group (ex: Quadriceps) or for opposing muscle groups (ex: Chest and Back.)  Perform the exercises with little rest (about :10) between them.  After finishing all the exercises in the giant set, take a 1 - 2 minute break before repeating.

SUPERSETS
Supersets are two exercises paired together that you complete without stopping or resting in between.  Supersets are a great way to get more done in less time.  An example of a superset workout would be:

1.  Chest Press  15 repetitions  and  Push-ups  15 repetitions
2.  Burpees  20 repetitions  and  Squats 20 repetitions
3.  Biceps Curls  15 repetitions  and  Triceps Kickbacks  15 repetitions

CIRCUITS
In Circuit training, you will complete one exercise and quickly move to the next until you finish all of the designated exercises for 1 set.  After a short rest, you can repeat the circuit.  Circuits typically contain exercises for the entire body and also some aerobic exercises.  They add variety to a workout and keep the exerciser moving.

SINGLE SIDE
It is a good idea to work each side of the body independently.  The can be done with dumbbells, resistance bands, cable machines and body weight.  Focus on one side by performing a concentration biceps curl or single leg squat.  There tend to be differences on each side and when using a bar or two handled machine, your stronger muscles can take over and help complete a movement.  Making one side work alone can help to make the muscle stronger and create better movement patterns.

NEGATIVES
Negative (or eccentric) training should be done with a workout partner/spotter.  It is recommended that you choose a weight that is 105% of your 1 rep max.  For example, if you squat a max of 200 pounds, your negative training squat amount would be 210 pounds.  You would slowly lower into a squat and when you reach the bottom, your spotter would help you stand back to the starting position.  Another exercise where negatives are helpful is the pull-up.  Have a spotter help you get into pull-up position, with your chin over the bar.  From here, slowly lower yourself down and then the spotter will help you return to the top.

HAND/FOOT PLACEMENT
Changing the placement of your hands and feet in some exercises can change the muscles that are being used.  For instance, on the Leg Press machine, you can start with your feet together and in the center of the platform, then take them wide and a little higher on the platform and change them to parallel.  When performing Calf Raises, complete a set with your feet parallel, then feet turned out, then feet turned in.  In push-up position, if your hands are wider set at chest level, you will work more into the chest.  If you place your hands close to the body and keep the elbows beside the body, you will get more triceps work.

GRIP
Gripping a bar or dumbbell is another way to change how an exercise affects the muscles.  In a Bent Over Row with a barbell, you can grip the bar with your palms down or your palms up.  When using dumbbells for the same exercise, you can face your palms down, toward the center or up.  In some exercises, like a Deadlift, an alternating grip (where one palm faces up and one palm faces down) can allow a stronger grip for the lifter.

AGILITY
Agility is defined as the ability to move quickly and change directions easily.  Agility drills can be added in to any workout.  You can use equipment, such as an agility ladder, agility ball, or cones.  The idea is to move quickly (have fast feet) and to add in directional changes throughout the drill.  You can see some examples of agility exercises here.

BALANCE
Balance worsens as we age and if we don't practice it, it just continues to decline!  It is easy to add balance exercises in to any workout.  Standing on one leg for a set amount of time is something we can do anywhere and every day.  Mayo Clinic has a few easy to do exercises pictured here.  A Stability Ball and a Bosu are great pieces of equipment to utilize for balance training.  Here are a few exercises you can perform on each of them.

FLEXIBILITY
Flexibility is another skill we lose as we age.  You have to stretch to keep your joints and muscles loose and limber.  Yoga is a wonderful activity to increase flexibility.  I have a short Yoga video available on my YouTube channel here.  Also, just adding in stretching at the end of each of your workouts can help.  When stretching, it is important to remember to stretch to where you feel a gentle pull or pressure and hold for about 15 - 30 seconds.  You should not bounce while stretching or force a muscle past a comfortable pull.  Aggressive stretching can cause injury.

CORE
Core work is not just doing a bunch of crunches!  The Core of the body is defined as your entire torso, or your body minus your arms and legs.  It is important to work all of the muscles in the core by doing a variety of exercises.  Planks, Superman, and Bridges are good exercises to do.  Here are photos of those exercises and a few more.  I also have an abdominal workout video on YouTube.

PLYOMETRICS
Box Jumps are an example of plyometric exercise.  Plyometrics are used to increase speed and power by making the muscles use maximal force in a short time.  You can incorporate a few plyometric exercises into your regular routine.  Try adding in Squat Jumps where you squat down and jump as high as you can or Box Jumps where you squat down, jump up onto a plyometric box and step off the box.

With the amount of variety of exercises and execution of exercises, your workout does not have to be boring!  Creating a workout plan using some of these options can challenge your body and take your training to the next level.

Fat Loss Tips

If your goal is fat loss, there are habits that you need to establish as a part of your healthy lifestyle.  True fat loss takes time, especially if you have a large amount of fat to lose.  One major factor of fat reduction and maintenance of a healthy body fat is consistent practice of the following habits.  

Fruit and Vegetable Intake

Nutrition is the key and the MAIN factor related to fat loss.  Vegetables should be included at every meal!  Not only do fruits and vegetables provide vitamins and minerals, many are also low in calories and fat.  By including them in your diet, you can reduce many health risks and have a larger volume of food to eat.  Strive to eat more real food and less processed food. 

Consuming Enough Protein

The body uses protein as a building block.  Protein is important for muscle repair and regeneration.  Protein amount varies by person and activity level.  A general range is your Body Weight x .8 and Body Weight x 1.5.

Proper Caloric Intake

If you have been previously restricting your calories at too low of an amount, you will need to slowly add calories to your daily intake and allow your body to reset before attempting a calorie deficit.  A range of caloric intake for fat loss is Body Weight x 10 and Body Weight x 12.  If you are obese, you may need to set your calories in the range of Body Weight x 8 and Body Weight x 9.   

Exercise   

Fat loss occurs when you challenge the body and get it moving.  I suggest working out 4 to 6 days of the week.  Workouts should mainly consist of Weight Lifting with some HIIT (High Intensity Interval Training) mixed in.

Sleep

Sleeping allows for our bodies to rest and recover.  There are guidelines here as to how many hours you should sleep according to your age.  Not sleeping enough can cause cravings and a change in hormones which can interfere with fat loss.  

Hydration

Drinking enough water to stay hydrated is important for you body to function appropriately.  Water is a necessity.  A good habit to create is drinking a full glass of water in the beginning of your morning. Also be sure to consume water before, during and after exercise. 

Food Tracking

Food tracking allows you to see that you are eating within your calorie range and also check your macronutrients (ex: protein, carbohydrates and fat.)  There are many great apps out there that help with food tracking.  I use the My Fitness Pal app to track my food, Calorieking.com when I need to check nutrition and the Restaurants app for when I am dining out.    

If you want to be successful at losing fat, I suggest you begin with these basic guidelines.  Start small and implement one habit at the time.  Remember that true and lasting fat loss occurs when there is a change in habits and lifestyle.  Be consistent, be positive and stay focused!

Meal Planning: A Guide to Help You Get Started

The key to successfully eating healthy is to plan and prepare.  In this blog post, I am going to take you through how I create meals for an entire week.  

The first step is to choose what meals you want to create for that week.  Keep it simple!  You don't want to try to make a complex and new meal every night.      

Sample Week Menu:

Day	Breakfast	Snack	Lunch	Snack	Dinner
M	Greek Yogurt Almonds Blueberries Cinnamon	Apple  Peanut Butter	Chicken, Vegetable and Rice Bowl	Protein and Water	Chicken Salad on Greens
T	Greek Yogurt Almonds Strawberries Cinnamon	Apple  Peanut Butter	Chicken, Vegetable and Rice Bowl	Protein Peanut Butter Balls	Mahi with dill sauce Steamfresh vegetables
W	Greek Yogurt Almonds Blueberries Cinnamon	Banana  Peanut Butter	Chicken, Vegetable and Rice Bowl	Orange Juice and Protein	Shredded Chicken with Barbecue sauce  Side Salad
Th	Greek Yogurt Almonds Strawberries Cinnamon	Banana  Peanut Butter	Mahi Sweet Potato Green Beans	Protein and Water	Chicken and Strawberry Spinach Salad with Walnuts
F	Greek Yogurt Almonds Blueberries Cinnamon	Apple Cheese Stick	Salmon Sweet Potato Green Beans	Protein and Water	Salmon on wilted spinach
S	Scrambled Eggs on a wrap with cheese and asparagus	Pear Cheese Stick	Mixed Salad Mahi Brown Rice	Edamame	Chicken and Steamfresh vegetables
S	Scrambled Eggs on a wrap with cheese and asparagus	Apple  Peanut Butter	Fish Tacos Mixed Salad	Protein Peanut Butter Balls	Taco Salad

Now that the menu is planned, get out the recipes and create a Grocery List.  After your trip to the grocery store, choose what day(s) you will prepare and cook your foods.  I typically cook everything on Sunday.  This is how I would prepare the above menu:

• Preheat the oven to 425 degrees
• Wash all fruits and vegetables
• Put Chicken in the crockpot with some broth and seasonings
• Chop, slice, peel all fruits and vegetables that are being cooked that day
• Roast vegetables and sweet potatoes
• Cook brown rice
• Make Protein Peanut Butter Balls 
• Cook Mahi in a pan
• Cook Ground Beef in a pan 
• Once vegetables are roasted, lower the oven to 350 degrees and then cook Salmon
• Steam Asparagus and Green Beans
• Make a big container of mixed salad

Once everything is cooked, then you will package everything up in separate containers and refrigerate or freeze.  

• Make Chicken, Vegetable and Rice bowls by mixing all together (these also freeze well)
• Make Chicken Salad and put in a container
• Place Mahi, Salmon, Chicken and Beef in separate containers, each being a single serving
• Place Asparagus and Green Beans in separate containers, each being a single serving
• Freeze Protein Peanut Butter Balls
• Place Roasted Vegetables in separate, single serving containers
• Put single servings of Peanut Butter in containers

Now your week of food is ready and can be easily served with a small amount of prepping.  I put my breakfast together when I get up in the morning and then pack my cooler for the day with both snacks and my lunch.  I make sure to pack a large water bottle, too.  For dinner, I just heat up the meat and vegetables and dinner is ready in about five minutes.  

It does take a little time to cook the food all in one day but it makes for an easy week and I never have to worry about what I am going to eat.  Any time I end up with extra food, it goes in the freezer and is ready for those times when I am not able to cook on Sunday.

Meal planning and preparation is the way to stay focused on eating well.  The more you practice, the better you get at it.  Start simply and keep it easy!  For more ideas and recipes, go to my Facebook Page at https://www.facebook.com/TheTrainingToole and click on the Food! Album.

Exercising While Pregnant

I train woman both during and after pregnancy.  There are basic guidelines to follow when you are pregnant and exercising.  It is safe and can help make labor and delivery a little easier.  

The very first thing you need to do is talk with your doctor about staying active during pregnancy.  As long as you are healthy most doctors will give you permission.

Once the doctor has cleared you, find something you enjoy doing and that feels comfortable.  Most of my clients just continued with the plan they were already on.  We make adjustments as their body changes or when a certain exercise does not feel comfortable.  

I see a couple of commonalities between my pregnant clients.  The first noticeable change (within the first trimester) is they become winded fairly quickly.  The modification for this is to take a little extra time to rest in between exercises.  Once they are breathing better, we move on. 

Another common discomfort is a pulling feeling through the abdominals with overhead exercises.  There are a few modifications for this. First, you can try to do the exercise while seated.  If that does not help, try one arm at a time.  If there is still discomfort, then a new exercise needs to be performed.  For example, instead of overhead shoulder press, do lateral raises or front raises.  Instead of overhead triceps extensions, do triceps dips or triceps kickbacks.  

It is safe to perform abdominal crunches, however there are a few guidelines to follow.  You should not lie on your back for long periods of time.  I usually have my clients only perform 1 or 2 sets of crunches and then return to a standing or seated position.  You can also do planks and side planks as long as you do not feel pain in the back.  We do not do a whole lot of abdominal work, just a few sets to focus on core engagement.  

Most women will agree that there is a great deal of fatigue associated with being pregnant.  Even on those days when my clients have felt drained and exhausted, I have seen them leave the session feeling much better and a little more energized.  It is not always easy to make yourself workout when you are feeling so tired, but it will definitely make a difference.  

Most of my clients continued to run (one even completed a half marathon!), take Spin classes, and weight train up until they gave birth.  Exercise is important for you and for the baby!  It will keep you strong, energized, and less stressed.  A healthy Mom is good for everyone. 

References:
http://www.acefitness.org/blog/2639/what-you-need-to-know-about-pregnancy-and-exercise 

http://www.acefitness.org/acefit/healthy-living-article/59/3511/pregnancy-and-your-workout-what-really-needs/



   

Principle of Progression

One of the general principles of exercise is the principle of progression.  I would like to address why this principle is important, especially to those of you who are exercising without guidance from a professional.  

ACE explains the principle of progression: "as the body adapts to the exercise program you must gradually increase the overload to continue to adapt. It is critical that all progressions are gradual and small in nature to prevent over loading the body’s ability to recover."

Let me address beginners.  Start small!  If it is five minutes of walking and 10 crunches, that is great.  It is important to begin exercising at a slow pace and with just a few exercises to start.  Jumping in and trying to do more activity than your body is prepared for is going to set you up for injury.  It can also be very discouraging when you think you should be able to complete a certain task and your body says otherwise.  Do a little bit every day and allow your body to adjust to the new movement.  It will do so quickly and you will be able to safely do more and harder exercises before you know it.   

Next are people who have exercised in the past and are just starting again after some time off.  If you have taken more than about two weeks off, you need to adjust your training plan.  Give yourself time to get back into the groove.  Now, if your time off has been months or even years, just go ahead and consider yourself a beginner!  Yes, you have muscle memory.  Yes, your body will most likely respond a bit faster than a true beginner.  However, you cannot expect to jump back into your routine from the past.  You body is not ready and you are setting yourself up to suffer an injury. 

Notice the two key words from ACE's definition:  GRADUAL and SMALL.  No matter what your fitness level, your progressions need to safely and slowly become more challenging.  There are many ways to create progressions within a plan.  It could be more weight (even just 1 - 2 pounds), more repetitions, more sets, less rest between exercises, a longer duration or a higher intensity. 

Since I mentioned injuries, let me give you a little motivation to follow the principle of progression and not start out like a crazed, exercise maniac.  If you do suffer some sort of injury, even if it is as small as a pulled muscle, you will be out of commission for at least a week or two.  If you do something a little more serious, like tear a muscle or tendon or sprain an ankle, or develop tendonitis, you are looking at being out for a range of 4 - 12 weeks!  Not to mention possible surgery and/or physical or occupational therapy.  Who has time for that?  It is much easier to start slowly and gradually build your routine into something more challenging that you can safely enjoy doing.  

Remember, start small and start slow.  You want to be safe and be able to exercise for a lifetime.  

References:
http://www.acefitness.org/pdfs/PFTManualUpdates.pdf


   

Is Certification Important?

I have been a Certified Group Exercise Instructor and Personal Trainer for 18 years.  Certification is important to me.  I feel that maintaining my Certification shows that I am striving to be professional and current.  Recently, I read another Fitness Coach's comments about why he chose not to maintain Certification and how that piece of paper doesn't really guarantee the individual is actually a good Coach/Trainer/Instructor.  That got me thinking.  The general public most likely does not know all the aspects of Certification and whether it is important or not.  I will give you a breakdown and my thoughts on Certification to help guide you when you are choosing a Fitness Professional.

First, there are many companies who offer certification.  Each company has a different method of certifying the individual.  Some companies allow a person to attend a one day workshop, take a written test, and hand over the certification.  Other companies require a person to study manuals, take practice tests, then complete a written test where you must score above a certain percentage, and also pass a practical exam where you demonstrate your knowledge and are scored by a teacher.  In my experience, when you are required to pass both a written and practical exam, the preparation for that certification is more in-depth and more difficult.

Once a person is certified through a company, they have to maintain certification by completing CEU (Continuing Education Units.)  These can be completed via home studies or by attending workshops and conferences.  I have completed CEUs both ways and I always learn something from the materials and speakers.  There are a variety of topics to choose from including nutrition, special populations fitness, management, injury prevention, and every type of exercise.  A person can learn more about an area they specialize in or they can learn about something new that they are currently untrained in or have no previous knowledge about.

For each Certification an individual holds, they must complete CEUs approved by that company, update their CPR training, and pay a fee to continue to keep the Certification.  Typically, a Certification lasts one to 2 years and must be reapplied for with these credentials at the end of the certification period.

Does Certification mean that the individual you are hiring is guaranteed to be a top notch professional?  Not necessarily.  I have seen Certified Personal Trainers and Group Exercise Instructors performing contradictory exercises, not following the guidelines set forth by their certifying agency, and asking clients and students to perform exercises that could harm them.  Teaching exercise and fitness to people encompasses a large range of knowledge about human anatomy and physiology, body mechanics, exercise form, execution, and purpose, as well as coaching and motivation techniques.  There is a great deal of information to know and to be able to demonstrate and explain to clients and students.

With this large amount of knowledge needed to successfully train, teach and coach individuals, experience is also needed.  A person does not learn everything from the textbooks and tests.  It does take hands-on practice and real world experiences to continue to grow and become a better trainer.  The book knowledge is a start, the continuing education expands the knowledge building, and the real world practice allows the professional to apply the knowledge they have and further incorporate techniques and ideas to create a well-rounded training plan for their clients and students.

When you hire a Trainer, Coach, or Instructor, what should you look for?  First, determine what are your goals?  What are you looking to accomplish?  When you have an idea of your needs, then research to find a professional who has experience in that area.  Interview the fitness professional and find out what current certifications they hold, and if they do not have any, why not?  Ask them about their training philosophy?  You want the most knowledgable, supportive and experienced fitness professional who can help you successfully achieve your goals.

Find a professional:
https://www.acefitness.org/acefit/locate-trainer/

http://www.ideafit.com/find-personal-trainer



     

12 Week Challenge - How My Client Successfully Lost Weight

I have a long time client who came to me with an idea.  She wanted to drop ten pounds and wanted me to help her set up a 12 week challenge.  I loved the idea and asked if she would be willing to record everything so that I could use the data.  She accepted and the challenge began.

My client is a 56 year old female.  She is fairly active.   She works out with me twice a week for an hour each time and is active taking other fitness classes.  She enjoys Yoga and Boot Camp.  She also is active with her husband and friends.  She goes to the gym for 30 minutes early mornings and hikes, cycles, runs, and kayaks.  Her fitness level is great and she is of average weight for her height.

First, she set a goal.  Her goal was a ten pound weight loss.  Next, we set a time of 12 weeks.  A safe weight loss is 1/2 pound - 2 pounds per week, so 12 weeks would give her a range of 6 - 24 pounds she could safely lose.  Then, we devised a plan.  In the beginning, she was to make better choices with her food and log everything she ate and drank.  She also was instructed to do some type of physical activity 5-6 days a week and log those sessions down, too.  In the first week, she lost 1.7 pounds.  She found that she does eat out quite a bit.  She was also tired from working out 5 days that week (with a couple different activities most days.)  She said she was very glad she was doing the challenge.

When we took a look at her food diary, I found there were a couple of things that might be hindering her weight loss.  One weekly treat she had was to meet a friend for coffee.  Her taste for coffee involves sugary flavoring and creams, so we looked up each coffee place they met and created better choice drinks for her.  Another downfall in her diet was the number of times she ate out at restaurants.  We devised a plan that would allow her to continue eating at restaurants but kept her calorie intake at the right level.  She enjoys salads, so that was usually what she ordered with a meat (chicken or fish).  I encouraged her to get the dressing on the side or opt for oil and vinegar.  It was also smart to ask for the meat to be cooked "clean" (without oil, butter, or salt) and to remove fried items and cheese from the salad.  I had her eat 3 meals a day with a healthy snack in between each meal.  She also kept track of her water intake, striving to drink at least 64 ounces a day.

For the challenge, I had her weigh every day.  Looking at her weight record, most weeks she would fluctuate up and down between a few pounds, but her weight loss was evident and gradual.  By week four, she was down 4.2 pounds. Week 7 proved to be a challenging week for her.  She was a little off kilter and saw a bit of a weight plateau, but at week 8 she was down 6.7 pounds.  When she hit the plateau around week 7, we changed up her plan a bit.  I had her focus on really working intervals during her cardio sessions and I added more green vegetables to her meal plan.  I wanted her to eat leafy greens as often as possible with her meals.

By the time week 12 rolled around, she had lost a total of 8 pounds.  In her final data email, this is an excerpt of how she felt about her weight loss:  "So I didn't meet my weight goal but I am happy to have lost as much as I have - 8 lbs. Of course, the inches lost makes a huge difference in my self concept, self esteem, etc."  My client found success and completed the challenge!  She worked hard and was honest with herself when she had stressors, didn't follow the plan, and when she needed rest.  She didn't make excuses.  When she faltered, she recognized it and got back with the program.  Because she kept records, now she can go back to those notes and see exactly what worked for her and what she needs to do if she needs to lose a few pounds.  


Being successful with your goals starts with making one!  Set a goal and then work out a plan to help you reach your goal.  Use professional help when it is needed if you lack knowledge in a particular area.  If weight loss is your goal, this challenge is an example of how to be successful.  Log everything you eat and drink.  Log your workouts.  Track your weight.  Be honest with yourself as you look at your records (and the other factors of your life.)  Like my client, you can be successful!  Just believe in yourself and get started down a path that leads you to your goal. 

Don't Judge a Book By Its Cover

I train a variety of people.  I have very fit individuals who have awesome bodies.  I have overweight clients who are working toward the goal of losing weight.  I have teenagers getting in better shape to master their sport.  I have stressed out Moms looking for an outlet and a way to stay balanced for their families.  I have people with health issues that are trying to better their chance of living.  I have competitors.  And they all struggle.  Each person has their own story, their own obstacles, and their own goals.  No matter the circumstance, each of them deals with something that is difficult, and something they don't like about themselves.

I can't tell you how many times I have sat listening to a client who is crying or angry because they are not where they want to be physically.  It is hard and very frustrating when you are trying your best to reach your goals.  People need support and help (and sometimes a hug.)

I don't know when we are taught that it is acceptable to make fun of others.  It's not.  Before you look at a person and judge them for how they look, think about their story.  My bet is, they have one!  From my experience, the stories are deep and personal and sometimes something I would have never guessed about that person.  You never know where a person has been or what they have been through.  I encourage you to be positive and supportive of others.  
 

Excitement is contagious (and needed for your workout)

I met with a new client today.  I left feeling upbeat and excited for our first session.  She was so excited to begin and her excitement was contagious.  It got me thinking about how great our workouts could be if we just showed up with that much enthusiasm each time.

Many times, I'm dragging myself into the gym, thinking about all the things I need to do and how tired I am and how sore I already am and how this hour could be used for something else.  Don't I sound like a whiney child?  It's like pulling teeth to get myself motivated and started with the workout.  What a drag for my workout partners and my trainer!  What can I do to stop shlepping up to those glass doors?

I need to become aware of my attitude.  Instead of looking at my workout as something I HAVE to do, I need to realize how much I WANT to do it.  I want to be there, getting stronger and more fit.  I want to reach my goal and that won't happen unless I train for it.  And honestly, how lucky am I that I can walk into the gym without assistance, that I am a healthy weight and that there is a support group there waiting to cheer me on?  I've been around people who would love to workout but are not able to due to a severe injury or a disability.  I've watched the Biggest Loser and I have seen how hard those contestants push to reach their goal and with a significant amount of excessive weight and fat.  I have watched people struggle to lead a healthy lifestyle while being sabotaged by their loved ones.  I should be thankful and positive and running for those doors!!

One fact I know is that I NEVER regret working out.  I always finish feeling better, more positive, and stronger.  I feel successful and accomplished.  It feels good to sweat and get the toxins out.  Even on those days when I am slammed and sleep-deprived, I still leave feeling better.

My commitment to better myself begins with myself.  It's up to me to recognize the benefits I get from choosing to be active.  It is also up to me to change my negative attitude.  When I pull into the gym parking lot and grab a space, I will do so with a smile.  I'll take a deep breath, focus on the positive and sprint for the door.  It's time to get my sweat on!

How I Became a Runner

     I hate cardio.  Treadmills, EFX machines, and Steppers are torture machines to me.  Give me a dumbbell and let me lift it up and put it down.  But, a well rounded, fit individual must incorporate cardio, resistance training, flexibility and balance into their workout.  So how did I, a cardiovascular exercise hater, find a way to actually like running?  It didn't happen overnight.  And it certainly isn't the case every time I run.  But I did find a way that I could run and enjoy it.
     It all began with a group of women I spent a fun weekend with at Disney.  We participated in the Everest Challenge.  Now that was a fun race!  You run a 5k (3.12 miles), meet up with your race partner and run through an obstacle course.  After that, you and your race partner take a booklet full of clues into Animal Kingdom and try to solve the riddles.  After the race, in the car, this girl (who was on a post race high, completely excited and pumped and forgetting about how much she hates running) says, "Let's do the Princess Half Marathon!  It'll be fun!  We can train together and spend the weekend together again!  Yes!  It'll be GREAT!!!"  You should have seen their faces.  Maybe I should have paid better attention to them.  Alas, we decided to do it.
     And so began six months of training.  How do you train for a half marathon?  You run.  First, I made a goal.  My goal was to complete the Half Marathon and to run the entire course.  Next, I researched some training methods and designed my schedule.  I choose to use my two Spin classes during the week and one long run on the weekends as my training.  I started out running three miles.  From there, I added 10% of distance once I was able completely run a distance.
     Since running was not my first choice for working out, I had to find things to make running bearable.  I ran with my friends who had committed to doing the race and I found that I did better when I ran with someone.  They gave me the motivation to keep pushing when I wanted to stop.  I also quickly figured out why iPods were so popular.  I need music.  Motivating music that gives me something to focus on besides the pounding of my feet and my heavy breathing.
     Every weekend I ran.  Most weekends I ran farther than the time before.  And every time I increased that 10%, I felt successful.  Then, one day, I reached 8 miles.  I thought I would never be able to run that far.  It was a turning point.  I suddenly looked forward to running and getting better.  By being disciplined and committed to my goal, I had created a positive for myself....pride.  I was proud that I was able to accomplish something that I had always thought was impossible.  I was able to do something that I once hated, and I got better at it!
     I trained well for the 2010 Princess Half Marathon.  I ran the entire race and I finished with a time of 2 hours and 15 minutes.  I learned that through realistic goal setting, a solid training program, and the motivation of competition, I could do anything....even if it was something I once hated.      

Tell Me What To Eat

I get asked this all the time, "Will you tell me what to eat?" Yes, I will tell you what to eat, but the truth is, you don't want to hear it. You are going to crinkle your face, and tell me you don't like "that", or you can't do it because you have a spouse/kids/dog/broken microwave...blah, blah, blah. You want me to say you can eat whatever you want! And you can drink wine very night! And fast food won't make you fat! And you just have to drink this potion and take this magic pill and you will be skinny/fit/beautiful!!!!
Yes, well, I'm not going to tell you that. Here's the truth. You have to eat fresh fruits and vegetables every day. Your meat must be lean (chicken and fish mostly with lean red meats occasionally.) You need healthy fats, like olives, olive oil, avocados, nuts and seeds, and soy products. You need good sources of protein like eggs and beans.
You cannot have cheese, butter, sugar, alcohol and fast food on a regular basis.
A sample day might look a little bit like this:
Breakfast: 2 egg whites, 1 egg, 1/2 cup oatmeal, piece of fruit
Snack: a piece of fruit and one ounce of nuts
Lunch: Big salad, 4 oz. of chicken grilled, 1/3 cup of brown rice
Snack: 1/2 cup low-fat cottage cheese and a piece of fruit
Dinner: Baked fish and veggies, veggies, veggies
The truth about what to eat is pretty simple. Let it be something that comes from the earth (not out of a package) that you prepare lovingly in your home (without piling on fat and sugar and sodium.) Eat clean, feel better.
*Please remember to speak to your Doctor about nutritional needs. What I listed is a SIMPLE guideline. There are many other aspects to consider.

One pound is hard to lose!

     One pound.  Have you ever stopped to think about it?  One pound is equal to 3500 calories.  Want to lose one pound?  You have to somehow have a negative of 3500 calories in your "calories spent" tank.  Losing one pound in a week should be easy, right?  Sure!  Just cut out 500 calories from your diet.  Every day.  For a week.  Then keep it up to keep it off.
     Now let me take you into the science and mathematics of losing one pound.  First, you need to know your BMR (Basal Metabolic Rate), the number of calories your body burns just living, breathing, functioning.  Go to http://www.bmi-calculator.net/bmr-calculator/ and plug in your numbers to get yours.  My BMR is 1360.  That means, in order to maintain my current weight, I must eat 1360 calories.  If I want to lose weight, I need to eat less than that.  Our lowest amount of calories we should consume are 1200 calories in a day.  In reality, I should only cut my calories down 160 a day for weight loss.  If I were to just cut calories at 160 per day, it would take me 22 days to lose ONE POUND.  I could speed that weight loss up by adding exercise.  If I was trying to lose that one pound in one weeks time, that would mean I would need to burn an extra 340 calories a day.  For me, that's about a 3.5 mile run at a 10 minute per mile pace for a total of 35 minutes.  Oh, and don't forget that I must only be consuming 1200 calories. If I go over 1200 calories, I have to workout even more!  If I cheat and have a Grande White Chocolate Mocha Non-Fat No Whip for 350 calories, that's an extra 35 minutes of running for me.
     Figure out your BMR and know that number by heart.  Then, keep a food diary for a few days to see what your caloric intake is.  From there, you can figure out what you need to do in order to lose, gain, or maintain your weight.

Welcome to The Training Toole's blog!  I decided that I needed to start blogging to share some of the many encounters I have with people trying to change their lives.  Every day I train people and try to help them reach their health and fitness goals.  It's a project for all of us.  My clients have to find the time to workout, the motivation to continue, and the determination to push through the uncomfortable.  I learn something new every day!  I see and hear some funny things.  And together, we figure out just how to make this whole thing work.  I hope to share something that can help others.  Because the truth is, we can't do this alone.