Tammy's Success Story

All of the clients that I work with are very different in their goals and what strategies I use in order for them to be successful. Many people have goals of weight loss, but for Tammy that was never really her main focus. When I first started to work with Tammy we had to do a lot of corrective stretches, core stabilizing, and learning of movement patterns. Tammy used to joke that the things I had her do for her workouts in the beginning became warm-up exercises as she progressed. For Tammy being active on her own was not in the cards, but with time her intrinsic motivation soared. Movement is an essential part of her life for more reasons than one. Tammy has done a phenomenal job of changing her lifestyle!

Here is a little of Tammy's story:

I have never been athletic or exercised regularly. The closer I got to 40 the more I felt like a slug. I couldn’t get up stairs without breathing hard, I had chicken wings under my arms, and my usual routine of “eat less to keep weight at bay” was not working. I tried gyms and blew a disc in my lower back, or had back pain each time I went back. Money spent on gym memberships was going to waste. I knew I needed something more.

I am good if I have to keep an appointment. I like having a routine, but not having to be the one to research and design it. And I like variety not the same old same old. That’s when I decided to try a personal trainer. I contacted Ashley and the rest is history.

I worked with Ashley for over a year and a half and loved it. Ok, ok, I HATED sweating but I LOVED the results. I bought a piece of exercise equipment to do cardio on my own, seeing definite changes in my body, and feeling great. I was eating better. I was choosing more activities versus sitting on the couch. I really didn’t lose a ton of weight, but that was never my goal. My goal was to be in better shape and feel better and that’s what I got. Oh yeah and no back pain.

I was off exercising for 3 months due to an accident. I went back to Ashley – because I trusted her – and in no time I was back up to my earlier performance. I tear up when I think about it. At one point I couldn’t walk without a walker and now I am dancing with my hubby again. It’s the best.

The biggest thing that Tammy had to change in order to be successful:

I had to change my outlook on exercise. I had to realize that being active is a lifestyle choice, not just 30 minutes, 3 times a week.

What surprised Tammy most about this journey:

How much other people noticed the changes that I felt were teeny, tiny. My confidence improved and that was never an intention. I don’t mind sprinting now, though no 10ks for me...but I never say never now. I eat well, but never say no to a favorite. The biggest thing, how much I missed moving when I was laid up in bed and couldn’t move. I am so blessed to have the ability to be active; I plan never to take it for granted again.

Tammy's advice for others who are struggling:

There is no better use of your time, or your money, than investing in your health. You do deserve it. It is as important as ANYTHING else you will invest money in, I promise. If you want someone who really cares about you – Ashley is an excellent choice.

7 Habits of Highly Successful Exercisers

I am a big fan of Stephen Covey's book, 7 Habits of Highly Successfull People. From it I got the idea to create a list of habits for Highly Successful Exercisers. I hope this provides motivation if you are currently exercising to kick it up a notch or if you are not exercising at all to break it down and get started.

1. Be Proactive
It is your responsibility not only to show up to class or your workout session, but be well fueled and hydrated, have proper shoes and comfortable attire, and be ready to work.

2. Begin with the End in Mind
Set your goals. What do you want to get out of the exercise session or class? Take inventory and remind yourself of the reasons you want to exercise on a regular basis. Place inspirational pictures and motivational sayings where you will see them often. Surround yourself with others who have similar goals in mind.

3. Put First Things First
Is exercise a priority? Be sure that when you are planning out your week you keep the things that are most important to you on the top of your list. Write exercise in your calendar and treat it like any other important meeting. It is a meeting with yourself. If something does come up and you can not attend class ask yourself how you can still be active throughout the week. Be sure to follow through with that action.

4. Think Win-Win
When it is just one of those days that you do not feel very well or your muscles are sore think of how you can still make the most out of the situation. Try going to class and just taking it easy or choosing a form of exercise that will be not as strenuous on your own such as swimming or just walking. Movement usually makes you feel better.

If you are not seeing the results you thought you would stay positive and look at all the little things you have been doing well or the small changes that are taking place.

5. Seek First to Understand, Then to be Understood
Don’t assume you know exactly what to do in order to achieve your goals or even if your goals are what you should be working towards.  Be a sponge and take in all the resources that are around you. Don’t hesitate to ask questions of other exercisers around you, a friend, or a certified trainer. You will never know if you do not ask!
 
6. Synergize
Value the differences between you and other individuals in class, around the gym, or outside. Gain their insight into health and wellness. Most of the time they are going through the same things you are. Let them provide you with support and guidance.

7. "Sharpen the Saw"
Take time for yourself in all areas of wellness. Remember that wellness is all encompassing and one aspect affects all others. Stress management, nutrition, and exercise are interrelated and if you are just focusing on one area the other areas will keep you from maximizing your results.

 

 

 

 

Erin's Success Story

 

I am proud of all of my clients and their success is the greatest feeling ever. One of the biggest common threads that I have found with client's success is the change in the whole person. A great example of that is Erin. In the years time that I have worked with Erin she has lost 25 pounds, 10% of her body fat, and 17 inches from her hips, waist, chest, thigh and bicep. As you can see from the before and after pictures she looks amazing! These are just the physical changes. In order to get there she has made significant changes in all other aspects of her life. Her self confidence has soared and health and wellness is part of her lifestyle. Challenges that she faced in the begining of her journey are now solid habits. 

 


Erin said, "When I decided to start working out with a trainer, I told myself that I was going to give 100%. I really wanted to create a lifestyle change.  I wanted the things I did and learned to become my new norm. " That is exactly what she has done from her habits at home, work, and most importantly social situations.

Here is a little more about Erin and her success:

"I was always very active and fit in high school. I never really worried about food because I didn’t have to. When I got to college, things were a little different. Like most people, I embarked on some other extra-curricular activities that I enjoyed a little more than exercising! J They all resulted in empty alcohol calories, late night pizza’s and pretty much doing nothing the next day! After college, I would try to work out and get back into my high school shape but just could not get into a routine. Things would come up or I wouldn’t see change and I would quit. In August of 2011, I hurt my knee which put me back even more. In September, I was in a wedding and was very unhappy with my body. In October, I found Ashley! I was about 25 – 30 lbs overweight and I just didn’t know how I had lost myself to that point. I knew I had motivation but I also knew that I needed a little extra push to get to where I needed to be. That is exactly what I am getting by working out with Ashley. I also now have the tools and knowledge of what to do when I am on my own, both with exercise and eating."

"I would have to say that the biggest thing I had to change to become successful was my way of thinking. Your mind can be such a powerful thing. If you don’t think you can do something, you’re never going to be able to. "

"What surprised me the most of this journey is how successful I could be if I really put everything into it. I knew working out was not only a time investment but a financial one as well. I was going to make the most out of it no matter what. Ashley gave me so many handouts, recipes, tips, and workouts that I took in like a sponge. Every time we did weights and measurements I would see improvements, which also helped to keep me motivated with my lifestyle change. Another thing that really surprised me was how much I enjoyed cooking and trying new recipes. I became a farmer’s market junkie and am always looking for new ways to incorporate local fruits and vegetables into my meals." 
 

"I would tell anyone who is struggling to quit making excuses and get started.  Even the smallest changes make a difference. Most importantly, don’t depend on small changes, you have to make a big change in your thinking.  Since you’re altering your lifestyle there’s no need to put a time limit on the changes.  We all want the weight to come off fast, but it takes time.  And it’s not all about the weight (well, it’s mostly about the weight) but it’s also about being healthy."

 

"Being patient is hard. I try to remember that there are a lot of factors that influence my actions, but in the long run, I have to be in control.  In those moments that I waver, I now know how to rebound quickly and get back on track."

Erin has already been a motivation to others. It was always amazing when she started altering her choices in situations as well as her environment how others were intrigued and benefited as well. When others start making changes an even stronger support system develops and all the habits you have worked on are so much easier!

 

What Can We Really Achieve?

I have many of my clients who have seen great success. They have gotten down to their original goals with their weight and have asked, “What next?” I know I have been their before as well. Can we lose more weight? Can we get stronger? What other tweaks can we make in our nutrition? How do we want to challenge our self next? What are we really capable of?

 

One of my friends posted this on her facebook page the other day:

 

The sky is the limit and we have to determine for our self what our goals are. Many of my clients have mentioned when talking about their goals or changes they are making with others that person will say, “You don’t have to make any changes you are already skinny.” This is frustrating in the sense we then question our motives and our drive.

 

That was the case for me and I became content even when I knew I wanted to achieve more. I sat at 7 lbs heavier and two sizes bigger then I really wanted to be for many years not having more reason to push that extra bit. The individuals I spent time with thought I was skinny, I had been at this weight for 2-3 years, all my clothes fit, and I knew what to do to maintain it. I was content. Then I asked myself what was my goal? The goal that is determined not by anyone except myself and my beliefs of where I truely wanted to be. Once I broke that barrier I had a new drive. Changes were made and the goal was achieved.

 

In writing this blog posting today I wanted to get you thinking about how you determine your goals, how you set standards for yourself, and if the sky was the limit what would you want to achieve?

 

Now give yourself permission to become extraordinary!

Apertura

I watched the movie Eat, Pray, Love with Julia Roberts this weekend. I have read the book and this was my second time watching the movie. The whole story is about self-exploration for Julia Roberts’ character Liz Gilbert. She is in a life that she thought she wanted, yet she feels numb. She decides to travel to Italy, India, and Bali each for a month. In her travels she learns to appreciate nourishment, discovers the power of prayer, and falls in love.

While in Italy a group of friends were talking about the word that describes themselves. When Liz was asked her word she couldn’t come up with one. Then at the end of the movie she finally discovers her Italian word, “Attraversiamo “  or “Let’s Cross Over”. Liz finally discovered herself enough to take the leap of faith and fall in love again. To not lose herself in the relationship, but be enhanced with the joining.

 After careful thought my word would be “Apertura” or “Openness”.  Being open to all things (relationships, opportunities, exploration, challenges, helping others). In my Valedictorian speech on my high school graduation night I talked about the doors that we would be opening. We were safe and comfortable behind those blue doors of Weston High School, but now it was time for us to walk through new ones. I want to be constantly ready to walk or leap with my whole self in order to be the best person possible.

If you were to pick a word what would it be?

Excuses for a Closed Mind

During my yoga classes we focus on being open with our mind, body, and spirit in many of the poses. Camel in particular is a pose that helps individuals personally break down barriers and step outside their comfort zone. It took working with this pose as well as others diligently to help break down some of my own barriers in order to find that openness.

What areas of your life would you like to be more open to? This openness could be in relationships, personal growth, activities, possibilities, opportunities that arise, etc.

What prevents you from moving forward and being the best you? There are many excuses that we use for the closed mind. A few are listed below. As you read through the list do you think or say these often? We are our biggest barrier and so it is getting outside of your head in order to change.

I’ve always done it this way

It is too much trouble to change
I tried that before
I don’t like that idea
That will never work
That costs too much
That is a crazy Idea
That is too much work
That is impossible
My friends, family, coworkers would never believe it
That is so different from how I was raised
That is not me
I could never succeed

 Enjoy the journey of discovery.

“Ineffective people live day after day with unused potential. They experience synergy only in small, peripheral ways in their lives. But creative experiences can be produced regularly, consistently, almost daily in people's lives. It requires enormous personal security and openness and a spirit of adventure.”           Stephen R Covey

The Reasons I Run

My husband and I are ramping up our mileage to do the Madison Mini Half Marathon on August 18^th.  This will be my fourth half marathon. As I am doing a lot more research on running and fine tuning my training program to fit my needs I thought I would share my reasons for running. If you do not have reason’s for sticking with something most of the time you will not succeed.

1. To stay focused. I find that when focused on my training program I have to be more diligent and structured with every other aspect of my life including work, my workouts, nutrition, weekend activities, time with family, etc.
2. To challenge myself physically and mentally. There is no greater feeling then when you cross that finish line. I well up with tears every time with the feeling of satisfaction, success, and joy. The half that I did three and a half months postpartum I used my son, Drake, as my motivation. I used the metaphor of labor to get me through. The race had a two-hour delay in the beginning due to rain and I was really thrown off mentally. I knew that he would be at the finish line when I got there and so just like labor I knew if I kept pushing towards the end my reward would be there to greet me. I love improving my times with each run and am excited to see and feel the differences in my running efficiency. I am looking forward to a new Personal Record. I am in comptetition with myself.
3. To be able to relate. I train many clients who compete in events and having done them myself provides that first hand knowledge to better coach and train them.
4. To stay in shape. Running is an activity that I can do with my dog, son, and husband. It is common to see me in the company of at least two if not all three on my runs. I have been running with my son since he was four weeks old and know that it is an activity (depending on the weather) that I have no excuses for. We enjoy our time out exploring. I get to spend time with the boys, see great sites, and get my workout in. I can always quick jump on the treadmill as another option if needed.
5. Reduce Stress. Running is a time (except speed work and hills) that I can just be. I let go of all of my stressors and come back clear headed and refreshed.

Happy Running.

Don't Sweat the Small Stuff

I participated in the Run for the Sol this past weekend. It was a 5k walk/run designed for individuals new to the event. It was great to see so many people literally taking their first steps towards better health.

The theme of the event was “Don’t Sweat the Small Stuff.” I think this is fitting in most situations. I have many clients who get caught up in the minor things. They allow those minor things to become boulders that stop them in their tracks.

I encourage you to think about the small things that you allow to frazzle you or to ruffle your feathers. How can you acknowledge these things, but then let them go?

In her book Creative Visualization Shakti Gawain has a Clearing Exercise you can utilize. There are four steps, but the first two and the last one are the most powerful. I encourage you to check out her book for the rest of the activity as well as other great ways to attract what you want in life.

Step #1

Take a piece of paper and at the top write, “The reason I can’t have what I want is…” You are then to write a list of anything that comes to your mind such as:
I am too lazy
I don’t have enough time
I feel guilty
I am afraid

Step #2
Write the specific thing you can’t have along with the reason.  For example, “The reason I can’t leave my dead end job is because I am afraid to do something new.” After this step sit with your list and get a sense of the limitations you place on yourself.

Step #4

Create affirmations to help over come these negative thoughts and statements.

Enjoy a more clear focus on your goals. Letting the small stuff go, because most of the time it all things to not sweat over!

What is Your Motivation

In a past posting called Creating Your Wellness Vision, I encouraged you to lay out the reasons making change are important to you. If you are struggling with sticking with your program this is a time to go back and to revisit those reasons. Many times things change in our lives and then so does our motivation (people come in and out of our life, our family’s activities change, our trips come and go, our interests shift with the seasons).

Go back and make that list again or actually do it for the first time. Know that just by taking the ten minutes to sit down with this activity could be the difference between success and failure. After creating that list make sure that your reasons are in front of you each and everyday with pictures, notecards, clothes that you want to were, plane tickets, your children, etc.

Just like showering motivation does not last so be sure to incorporate it in every single day.

If you are one to need a little push maybe a monetary one will do the trick.

http://www.stickk.com/  is a website that allows you to bet on your success. Check it out!

My motivation is how I feel. I get into a downward spiral very quickly if I allow myself to slide. I get very fatigued, cranky, unfocused, bloated, and not fun to be around. I do not like myself when I am in this state so I am motivated to not allow myself to go there.

Change your Enviroment

Dustin Maher , Author of Fit Moms For Life and created of Mama Tone at Supreme Fitness, posed a great open ended question that I thought would be a good posting. 

 "Environment trumps will-power."  This is the quote that prompted him to ask what areas in your life could you make small (or large) changes that will eliminate the temptation or greatly decrease the time the temptation presents itself (people, places, things)?

I agree that changing your environment can make sticking with your plan one hundred times easier. Some things are very easy to change, but others may not be. For instance your best friend who always insists going out for ice cream or your significant other who brings home unhealthy foods to stock the cupboards for treats are harder then chaning the route you walk to your desk at work. I hope you have all taken care of those things that are easier to change. If not that is where you might want to start. After that dive in a little deeper for those more challenging ones. 

My last post started my journey in opening up more about me and my struggles and successes. So in continuing with that one of the environmental things that I could still change is my schedule for dinner. Being a trainer my schedule is sometime chaotic especially in the evenings. Not only do I work a little later, but I also go to bed early in order to get up early.  Some nights I am putting my son to bed right after work, which lately has been a struggle. I am tired and not making the best decisions at night and then going to bed soon afterwards. I know the best way to change this is to eat my dinner earlier around 2:30 and have a light snack before bed. I eat breakfast at around 5 AM, a snack around 8, and lunch around 11 so the transition wouldn’t be hard. Right now I eat a small snack around 2:30, but need to eat more to tied me over.

Creating A Wellness Vision

When I start with all my new clients I have them create a wellness vision. When you know where you want to go mapping out how to get there is much easier. So take time to create that vision for yourself. What do you look like, how do you feel, what are you wearing, what are you doing…. Think as detailed as you can for what your ideal wellness is.

Once you have that vision here are some more questions to ponder:

-What makes this vision important to you?
-What obstacles are holding back from reaching your goals?
-What is the gap between where you are now and where you want to be?
-What do you need to do in order to close that gap?

If you have already created a wellness vision I encourage you to revisit it. As you learn more your vision will change. As life circumstances change your obstacles may change. It is an ever evolving process.

Using Affirmations

 I have mentioned that motivation just like showering does not last and so we need it often. We need to take control and start our day off right. I am a true believer in affirmations, or statements that you say or write down to change a belief. Personally I have dealt with a lot of self doubt, guilt, and unrealistic expectations of myself. Saying affirmations in the morning has made a huge difference in my mental strength.

 Here are some ways to use affirmations:

• write down affirmations on index cards and stick them all over the house where you will see them
• sit with a journal and write out your affirmations 20-25 times regularly
• repeat your affirmations to yourself at similar times throughout the day

Here are some affirmations to get your started. Read through the list and find around 5 or 6 that resonate with you. You might hear a voice telling you that what ever you just read was not true. This is a good indicator that the belief needs some work. Remember that our beliefs are connected with our thoughts, actions, and ultimately our behaviors.

• I only make decisions that will aid in my overall health and wellbeing.
• I am free from all personal comparisons that affect my sense of self-worth
• I treat my body with love and kindness.
• I deserve to take the time to nourish myself with healthy food.
• My body is getting stronger, slimmer, and healthier every day.
• I have nothing to fear, nothing to resist, nothing to fear, nothing to defend, and nothing to feel guilty about.
• I am glad to be me. There is no one else in this whole world I would rather be.
• I like myself now, but am loving the person I am becoming.
• I value my own needs, feelings, and opinions.
• I do the things I need to do when I need to do them.

Books To Read

Reading a book on health and wellness every month is a way to keep yourself motivated, learn new strategies to adopt, and to not feel like you are in this journey alone. The question though is what to read. Well I put a list of books together that I would suggest starting with. Each of the books selected has had a great impact on my life and I use their strategies, suggestions, and teachings with my clients as well.

Rules of Normal Eating: A Commonsense Approach for Dieters, Overeaters, Undereaters, Emotional Eaters, and Everyone in Between!

            Karen Koenig

 Finding Your Own North Star: Claiming the Life You Were Meant to Live

           Martha Beck

 The Secret

           Rhonda Byrne

 Fit Moms for Life: How To Have Endless Energy to Outplay Your Kids

           Dustin Maher

If you are Going to Eat From the Fridge Pull Up a Chair

          Geneen Roth

 The Culprit and The Cure: Why lifestyle is the culprit behind American’s poor health and how transforming that lifestyle can be the cure 

          Steven G Aldana

 Omnivore’s Dilemma: A Natural History of Four Meals

           Michael Pollan

Enjoy Reading

Self Defeating Thought Patterns

When you think or talk about making lifestyle changes do you feel or say you have to do certain things? If this is the case there is a feeling associated with having to do something. Feeling obligated can put you in a defensive mode and make you not want to do it. Where as if you tell yourself and think in terms of choosing to do it you will cut down on the guilt.

So for the next week analyze your thoughts. Change your tune to choosing instead of having to. You will see great changes in your behavior.

Exploring Ambivalence

Ambivalence is a state of having simultaneous, conflicting feelings. Think about your goals or the behaviors you want to change.  Do you have conflicting feelings? One day you are so focused nothing can stand in your way and then the next it was like a light switch was turned and you no longer have the drive to move forward or stick to your goals? If ambivalence ruins commitment there is a problem, but sometimes it just leads to a detour to those things that are most important. Self-awareness and goal setting are key for dealing with ambivalance.   

 Take a minute to analyze your thoughts about change. What goes through your head? What thoughts are helpful to stay focused on your goals and which ones are conflicting? Once you have identified the conflicting thoughts working on eliminating or lessening the impact they have on your choices is the next step. For some saying positive affirmations that replace the negative thoughts will work. Maybe finding success stories similar to your obstacles in order to show yourself that success is possible. Another idea is to become more knowledgeable or set time aside to make the behavior change if that causes your ambivalence.

7 Habits of Highly Successful Exercisers

I revamped Steven Covey's Seven Habits of Highly Effective People to coinside with successful exercisers. If you follow these steps I guarentee that you will reach a healthy level of fitness in no time.

1. Be Proactive
It is your responsibility not only to show up to class or your workout session, but be well fueled and hydrated, have proper shoes and comfortable attire, and be ready to work.

2. Begin with the End in Mind
Set your goals. What do you want to get out of the exercise session or class? Take inventory and remind yourself of the reasons you want to exercise on a regular basis. Place inspirational pictures and motivational sayings where you will see them often. Surround yourself with others who have similar goals in mind.

3. Put First Things First
Is exercise a priority? Be sure that when you are planning out your week you keep the things that are most important to you on the top of your list. Write exercise in your calendar and treat it like any other important meeting. It is a meeting with yourself. If something does come up and you can not attend class ask yourself how you can still be active throughout the week. Be sure to follow through with that action.

4. Think Win-Win
When it is just one of those days that you do not feel very well or your muscles are sore think of how you can still make the most out of the situation. Try going to class and just taking it easy or choosing a form of exercise that will be not as strenuous on your own such as swimming or just walking. Movement usually makes you feel better.

If you are not seeing the results you thought you would stay positive and look at all the little things you have been doing well or the small changes that are taking place.

5. Seek First to Understand, Then to be Understood
Don’t assume you know exactly what to do in order to achieve your goals or even if your goals are what you should be working towards.  Be a sponge and take in all the resources that are around you. Don’t hesitate to ask questions of other exercisers around you, a friend, or a certified trainer. You will never know if you do not ask!
 
6. Synergize
Value the differences between you and other individuals in class, around the gym, or outside. Gain their insight into health and wellness. Most of the time they are going through the same things you are. Let them provide you with support and guidance.

7. "Sharpen the Saw"
Take time for yourself in all areas of wellness. Remember that wellness is all encompassing and one aspect affects all others. Stress management, nutrition, and exercise are interrelated and if you are just focusing on one area the other areas will keep you from maximizing your results.

What is your motivation for change?

This is a question I ask all of my clients. Would you be able to answer for yourself? I encourge you to dive deep and find what makes you tick or desire the change you seek. Is it to prove a point to yourself or others? Is your motivation to decrease your risk of a chronic condition? Do you have an event coming up? Are you unhappy and need a change?

Once you have a better understanding of what your motivation is, one must remind themselves often. Just like showering motivation does not last and we must do it often. Put up pictures, quotes, or other reminders. Tell yourself affirmations daily to stay focused.

Behavior change is hard especially when first starting out. The key is to have your motivation clearly laid out to keep you moving forward if you slip or it gets challenging.