Power in small victories

I'm stealing these ideas from my NASM Training Edge Magazine...

As we approach the new year, many of us will be setting lofty goals. There are many ways to make these goals more attainable (ask me how!), but quickly I just want to suggest that we all celebrate some victories along the way.

Here are 10 possible "little victories" you could celebrate as you set a course to a healthier you in 2014:

1) keeping a nutrition log
2) getting to the gym 3 times a week
3) moving to a higher dumbbell weight or weight on a machine
4) learning a new yoga pose or dynamic stretching movement
5) running without stopping for 1 mile
6) losing an inch around the waist
7) reaching double digit goals, such as 10 reps or 10 days of something
8) finding a new healthy meal
9) adding a set of new exercise
10) making it 1/2 way to a large goal (or 3/4)

Now how to celebrate these victories?!

1) Share it. On Facebook, email or text a friend, call me! It's awesome to share, you will get great feedback & be motivated to continue.
2) Schedule a date with a friend for a walk, a work out, a dance party, a fitness class. Just make it an exercise date & maybe a healthy meal after that you share.
3) Splurge on a new piece of workout clothing. Even socks or a new water bottle can be fun.
4) Keep going. Tell yourself you are committed. Listen to your body & how happy it is. Keep doing what you are doing & then some. You will reap the rewards!

Happy New Year friends! Here's to a happy, healthy & positive 2014!

Weekly Meal Planning

If there is one thing I've learned in the past few months, it's that a failure to plan is a plan to fail. If I did not take most of my Sunday every week (often to the chagrin of my family) to meal plan, grocery shop & prep, we would be eating a combination of Trader Joes frozen meals, take-out & eat-in restaurant meals all week. I know, because I've done it. Besides gaining weight, I simply did not feel well eating that way. Without going into detail about the nutritional challenges, feelings & results of eating that way (more on that later), I'll simply say that Emeals.com has helped me eat healthfully & prepare more whole foods for my family. 

Here's a snapshot from a recent week:

Every week I receive 7 meals via email (and via an iPhone app). I usually choose 3-5 meals depending on our schedule for the week, family preferences, etc...

Sunday after a Flywheel class & picking up kiddo from his morning activity, I head out for groceries. I then make breakfast for the week (12 baked egg muffins, recipe to come). Then I chop veggies & prep fruit for the week's breakfasts, lunches & snacks, as well as prepping a few things for Sunday & Monday night dinners. Then I make Sunday dinner. Then I make my Monday lunch. Then I pass out! Oh no, can't do that, I still have to study for Monday's nutrition test!!

Life gets busy. When I wait until the last minute I take shortcuts. Setting myself up for success on Sunday is the best I can do.  

Do you use meal planning services or do you have other planning tips or tricks? How has planning helped you reach your goals? Or could more/better planning help you reach you goals?

We are all insecure

Last week as I walked out of a Flywheel class drenched in sweat (no joke, I look like I have taken a shower when I'm done there), an enormous, buff, healthy looking dude walked up to me and asked how I liked classes there. I asked him if he had ever taken a spinning class & he said "no." I explained, well that's ok, I was just going to say how it is different from many other cycling classes, but since it wasn't a good frame of reference, I just said, "it's a great cardio workout. You'll like it. It's hard, but give it a few times, you'll like it." He said to me, "I lift & do crossfit, but I need to get a good sweat between strength workouts..." I nodded. He was big. Tough. Confident. A bad ass. I assured him he could do it & still get his strength workouts in. I explained its a great cardio workout, low impact. He was nodding along as I talked to him, but then he said, "What if I can't do it?." He was dead serious.

I laughed. I mean, I just assumed this guy was like, whatever, I'll check out this flywheel thing...but really he was intimidated. Don't get me wrong. It's hard. I delayed going for months because I was intimidated, but I was not exercising at the time, had only done a bit of spinning & recreational cycling, etc...in my mind it made perfect sense why I would be afraid to go. But his guy? He shouldn't be afraid of anything, right!?

He said, "No really, what if I can't do it?" In the freezing cold outside of the studio I looked at this guy & realized, he is insecure just like all of us. Just because we see one side of someone, their outside appearance, doesn't mean we know their true capabilities, feelings, experiences, fears, dreams, etc....I touched his arm & said, "Dude, it's a cycling class. You can do it. The instructors will lead you. You do what you can. You make adjustments. I've never seen anyone pass out or get hurt. You can do it." He smiled & said thanks. I wonder if I'll see him in classes in the future?

Every time I walk into that studio, every time I walk into the gym at my school (NPTI), I wonder if I'm not going to be able to do something. I fear failing in front of other people. I fear not being good enough.

What if I walked in instead, KNOWING that I can do ANYTHING?

In reality I DO know this to be true. I constantly make adjustments to various exercises & activities based on my energy level, injuries or soreness I may have. I tell it to other people, my peers, clients, friends. Let's make it a mantra...I CAN DO ANYTHING. I AM STRONG. I WILL ADJUST. I CAN DO ANYTHING.

Yes we can!

Thanksgiving bootcamp

I am thankful for my friends. I am thankful for my health & mobility!

I led a Thanksgiving morning bootcamp & 2 good friends joined me. We started at my house, then we walked, skipped & jogged to a nearby elementary school. We squatted, worked our biceps & triceps with a resistance band, did some lunges using steps at the school, some footwork using lines on the playground & even managed to get in a few pull-ups & chin-ups on the playground equipment. It was awesome!

While these were good friends of mine, I did not know their exact strengths & weaknesses. It was challenging to watch them both technically execute the moves, while also socializing & keeping it "light." To keep the workout moving, checking in to make sure neither person was struggling nor unchallenged, it was tricky. Most importantly I wanted to make it fun, to make the time go quickly & make it worth their time to be there, aware that every minute with me was a minute away from other obligations they might feel are more or equally important. As a student these were new challenges, but as a trainer, these will be on-going challenges as I train individuals, small & large groups.

I hope to encourage & inspire during the brief time I have with my clients. I strive to ignite a fire that spreads beyond the time we have together...to engage people in an on-going dialogue about fitness & wellness that reaches beyond our time together.

More bootcamps to come. I hope you'll join us if you are in the Seattle area!

Almost Half Way!

I am a student at the National Personal Training Institute (NPTI). I started at the end of September 2013, but my education in fitness began many years ago. I played many sports throughout my childhood, high school & college years. I took many dance classes during that time & have been a group fitness junkie, worked with many personal trainers & have belonged to many gyms in the Seattle area since 1997. I guess it's always been in my nature to be active. I'm a competitor at heart.

I had my 2nd baby in April of 2012. Due to a fussy (nursing) baby I eliminated dairy from my diet. In addition to daily walks & starting Zumba a few days a week (when baby was about 6 months old), I became much more conscious of eating whole foods. Suddenly I had lost nearly 15% of my pre-pregnancy body weight. I was feeling more energetic, having an easier time digesting & I was sleeping better.

I guess a lightbulb went on for me. At 42, I realized I had always been interested in fitness, but I now I wanted to help other people feel better. I wanted to learn more about how the body works...how nutrition & physical activity can affect immunity & energy. I intuitively understood these things, but I wanted the text & practical knowledge. After a bit of research, I decided I needed to go to school, not just study online & take a test. I wanted some classroom time, to interact with peers who were as engaged & interested as I am, and a gym where I could put my learning to the test on a daily basis.

Thus began my education at NPTI. The end goal is a Personal Trainer certification through the National Academy of Sports Medicine (NASM). There are many other certifications I'm interested in, but for now this is my focus.

On this blog I'll share my learning, my fitness ponderings & possibly other topics about which other folks have questions. I hope you'll join me. It's going to be a fun ride!

I'm nearly 1/2 way into my time at NPTI. That's 20 hours a week in class & in the gym since late September. And I'm not done until late March of 2014. I'm twice the age of most of the other students, I'm limited by some flexibility & mobility issues, but I'm doing it.

I hope you'll join me as I learn & share. Even better, come join me at a bootcamp or a clinic. I'll let you know where I'll be, when I'm hosting/teaching or when there's a learning opportunity. I know it's hard to make time, but trust me, it's worth it. I promise.

More info soon! See https://www.facebook.com/Purestuffwellness.