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!

 

Compassion For Ourselves

Compassion for ourselves. Being nice to myself, saying positive things and putting things into perspective, listening to my body and what I truly need, and being ok with it all. This has been my focus the last few weeks.

This is one of the most challenging things for many of us, I included. We often zone out, push beyond our limits, not listen to what our body is trying to tell us, and then wonder why we are stressed, overworked, have an injury, or burnt out. We are very negative and say things to ourself that you we would never tell anyone else.

I learned the lesson with my first pregnancy and continued to put those lessons into practice pretty well, but now am reminded fully again with baby number two. Things are harder then they use to be, the thought of a salad is revoking, cheese and tostitos taste really good, and all I want to do is sleep. For those who know me this is not the typical Ashley (well maybe the cheese part:) and it is mentally challenging to take a few steps back.

Here are lessons that I am fully reminded of now that I hope you all put into practice:

• When you are having an off day ask yourself why. Then put that day into perspective (not enough sleep, pregnant, poor eating habits, deadlines, a fight with someone, missed a workout, lack of planning). Once you change the way you are viewing how you feel you can then make the most out of the situation and ultimately how the rest of your day will play out.
• If that workout is feeling extra hard, know that you are doing your best given the circumstances. Be excited that you are still working out and doing the best that you can on that given day. Look at the positive instead of focusing on those negative things. Know that workouts should feel hard, you should be out of breath, your muscles should be burning, and mentally you are stronger because of it.
• If you didn't have the best choice in food know that it is not going to ruin your day and that you will make up for it by doing your best with the meals and snacks to come. Having a cheat meal/snack is actually really healthy. We are humans and will never eat perfectly. What would eating perfect look like anyways?
• If a situation is totally throwing you off take a step back and reflect on what is going on. What things can you take control of and change? What things do you need to let go of?
• Talk so yourself as if you were a child. Tell yourself that it is ok to feel a certain way or that it is understandable, but the reiterate what needs to change. (I do this all the time with Drake who is starting to through tantrums or injure himself by doing something naughty)

Be nice to yourself and see how you bloom!

It is a skill to

Carbohydrates

It is interesting that in the past I have never really paid that much attention to carbohydrates. I never questioned the recommendation of 6-11 servings of grains and 50% of your diet coming from carbohydrates from the American Dietetic Society as being wrong. I am currently reading The Primal Blueprint by Mark Sisson. It is about the Paleo diet. Eating what our hunter and gather ancestors ate to survive. He does a great job explaining how our body utilizes the carbohydrates and fats at different levels. He breaks down why low fat diets are making everyone fatter and what the real culprit is for the conditions included in the metabolic syndrome (high blood pressure, diabetes, high cholesterol, and obesity): carbohydrates.  

At 50-100 grams of carbohydrates (200-400 calories) our body is a fat burning machine and one can achieve effortless weight loss. At 100-150 grams (400-600 calories) our body is at a weight maintenance range. At 150-300 grams (600-1200 calories) we start finding it a huge challenge with weight gain.

After looking at my food logs from the past I have averaged around 200-300 grams of carbohydrates. Granted many of the things I have been eating are lots of fruit, whole grains, vegetables, etc. I exercise at least 45 minutes everyday of the week in order to keep my weight in check. What would it be like to workout a lot less, yet have the body of your dreams?

I know of a few other trainers who believe in the Primal Blueprint and have seen great results. I am using myself as a guinea pig. I have never cut something out of my diet completely, my philosophy has always been everything in moderation, and so this will be a huge challenge for me. I actually love whole grains (rice, barley, oatmeal)

Here is what my eating plan will consist of:  1600-2100 calories

No Grains
100-150 grams of carbohydrates a day (my goal is not weight loss)
70-100 grams of protein  (based on .7-1 gram per pound of lean weight from body fat calculations)
100-125 grams of fat (healthy fats)
I will eat when hungry and till I am full/satisfied

This challenge will start on August 21^st. I have a half marathon on the 18^th and I know that going lower carbohydrate will mess with my energy levels. In order to PR, to prep with my meal plans, clean out the cupboards, and mentally get my self ready I have decided to push it back. To keep myself honest and accountable I am going to blog my experience at www.paleotransition.blogspot.com. Please follow me. In the past I have told myself that I was going to go gluten free or vegetarian and always caved. This is my way of sticking to my guns.

I suggest you pick up a copy of the Primal Blueprint or do some research on your own by googling the Paleo Diet.

Another Take on Food Logging

I was listening to Dr John Berardi’s interview with Ann Wixon for the Future of Health Now 2012 series on Fat Loss Secrets For Successful Body Transformation and his take on logging food intrigued me.  He said that by counting calories you are looking for math to tell you when you are full or what you should eat. You forget or loose track of using your sensors.

I am a big advocate of logging and find numerous benefits in utilizing this as a tool for improving your health and losing weight. I can personally relate to what Dr John Berardi is saying though. I have caught myself after logging my food and being low on calories for the day eating more even when I wasn’t necessarily hungry. I have also noticed after measuring out my food I have a tendency to eat it all no matter if I’m hungry or not because that was the serving/meal. Personally I know that slowing down my eating and being more aware will make a huge difference in my eating habits.

The message to take away from this statement is not to stop logging, but that first and foremost we need to listen to the body. Dr John Berardi said the first step to success is paying attention to “The Process “ of your eating (how, what, why, etc).

 Here are some strategies to start paying attention:

• Slow down eating giving yourself at least 15 minutes to eat a meal and 5 minutes for a snack.
• Make sure you are sitting at the table to eat. Create a relaxed atmosphere. Try to refrain from eating in your car or on the go.
• Before, throughout the whole meal, and once finished eating evaluate your hunger cues. Never allow yourself to get too hungry and eat till you are about 80% full.
• Working on leaving a little food on your plate at each meal to break the clean the plate club.
• Ask yourself the following questions:
• I’m I relaxed and enjoying my food?
• Are my choices mentally and physically satisfying?
• Do I feel energized after I eat or do I want to take a nap?

These questions are a great start in working with “The Process” of your eating. If you are looking for more suggestions check out The Rules of "Normal" Eating: A Commonsense Approach for Dieters, Overeaters, Undereaters, Emotional Eaters, and Everyone in Between! by Karen Koenig.

Enjoy exploring your Process of eating!

The Look Of Health

What triggers in your mind how healthy a person is? Some might say their weight. But what about their skin? No matter if a person is thin or overweight, clear glowing skin radiates a sense of health. What does your skin say about you?

Healthy skin starts with good eating habits, exercise and a skincare regimen that includes exfoliation, cleansing, moisturizing and using sunscreen.

Your great summer skin prescription:

• Water is vital for flushing waste products out.
• Fish, especially salmon, is full of anti-inflammatory omega-3 fatty acids. Shellfish are a good source of zinc to heal wounds.
• Aerobic exercise increases facial viscularization and oxygenation, creating that rosy luminance.
• Whole Grain products such as wheat, wheat germ, barley, and rye are excellent sources of vitamin E to strengthen and protect our subcutaneous layer of fat against free radicals. They are also high in B vitamins, which are essential for making new skin cells.
• Beef and dark-green leafy vegetables are a great source of iron which helps our oxygen-carrying red blood cells.
• Vitamin C is important for collagen synthesis. Load up on citrus fruits, strawberries, tomatoes, bell peppers, and baked potatoes.
• Add spices to your diet. Basil, cinnamon, cloves, garlic, ginger, red chili, turmeric and curry have anti-inflammatory and antioxidant properties.

Here are my Top Skin Care Products:
Arbonne’s  Sunscreen
Arbonne’s RE9 Skin Care Set
Arbonne’s Sea Salt Scrub

 Show off a little skin…..

“Life is Short. Act More. Think Less.”

“Life is Short. Act More. Think Less.”

I saw this saying while looking for new exercise ideas the other day and it struck me as something I need to work on. I am a thinker. I spend a great deal of time thinking, strategizing, planning, and worrying. I catch myself putting little things on my planner/to do list that take longer to jot down then actually complete. I refrain from doing something on the spur of the moment, because my brain starts to over think how everything will fit together. I start doubting my abilities or question the purpose of the activity and then back out. My brain is in overdrive even when I practice yoga to help me focus.

Now for those who know me I always say planning is key to success. If you fail to plan you plan to fail. It is when the thinking and planning hinders you from really living life that it becomes a problem. If you are the type to have your brain take over verses just jumping in with both feet keep this saying in your head. Use it as an affirmation daily.

This is going to be my focus for the next month. What things has your brain held you back from lately? Clear the way and live like your were dying as Tim McGraw sings!

Adrenal Fatigue

I have a few of my clients that have been working their butt off and doing everything right yet still seem to be stuck with their weight. They also are experiencing additional symptoms including: abdominal weight gain, difficulty sleeping, lack of energy, mild depression, increased food cravings, mental fogginess. After doing some more research one of the culprits that I have found is adrenal fatigue. It is often caused by a wide range of physical and psychological stressors — a demanding job, raising a family, relationship dynamics, lack of sleep, financial pressures, suboptimal nutrition, dieting, unresolved emotional distress — signal the adrenal glands to produce stress hormones, such as adrenaline and cortisol. When our adrenal glands are required to chronically sustain high cortisol levels, they eventually become impaired in their ability to respond appropriately.

 High intensity exercise is like throwing fuel on the fire. So if you are pushing and pushing yet not seeing any results it might be time to switch gears. Finding balance is the key with lower intensity workouts and yoga. If you are intrigued by this information and are interested in learning more. Let me know.

Change to get the most bang

Usually I do not go into a lot of details about me with my blogs, but when I mentioned in one of my session that I go back to logging my food when I feel I’m getting off track, one of my clients didn’t believe that I get off track or get stuck in a rut. I am just like all of you in that I have my quirks, struggles, and temptations with wellness. By opening up about myself I hope you can learn even more from me.

I ask my clients what things if you focused on them would give you the most bang for your buck. Below are two situations that I know if I focused on, they would in the long run give me the most benefits.

#1

My attitude about my family (sisters, parents, relatives, and husband’s relatives)
I bring this up not to make anyone of them feel bad, because in essence just like anything else it is ultimately my choice in what I do. This is my problem. I need to make change for myself knowing that maybe long term the environment might change.
The big issue when it comes to my family is the thought of being different. I am also the baby of the family, I learned to follow the leader. So it is easier for me to just follow what everyone else does even though I spend the rest of the week in a tailspin with the emotional turmoil. Telling myself it is ok to be different with what I eat, how I exercise, what I bring to share with others, and what I get excited about is key to my success. In those situations I need to take the reigns and bring different foods for myself, say no politely to what is being offered, and schedule something that will get me right back on track after visiting (podcast, yoga class, journaling). Releasing the guilt that I feel for doing this. There is nothing to feel guilty about, because the choices are the best for me.

#2

Schedule not going as Planned
I am a planner, have always been one. I function well on TO DO Lists, laid out details, and agendas. Most of the time these agendas are self developed. In the beginning of the day I lay out my day as I see the best use of my time. I have learned over the years to allow wiggle room for things that come up. There are many times where my plans do not go as I wanted to and I allow myself to get frustrated. It is more than frustration almost panic like. About 2 of the 3 times I allow myself to get too caught up and instead of taking a deep breath and just rethinking the situation I turn to food to calm myself down.

The change is my expectations. I found a quote that I now say regularly that is helping with this.

“The more we try to control our world, the less control we have. The more we are willing to let go of control and simply stay present with what is, the more control we have..... When we feel out of control, it is usually when there is a conflict between what we think and what we feel... But our bodies, which are the storage units for our feelings, simply cannot lie. Whatever we feel in our bodies is our truth." - Judith Lasater

What changes will give you the most bang for your buck?

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.

Definition of Wellness

There are many definitions of health and wellness. For some they choose to be very diligent with their eating and exercise working out daily and completely staying away from wheat, gluten, dairy, and all sweets. For others they choose to be vegetarian and practice yoga three times a week. Yet another individual might focus on a well balanced diet and walk on their lunch breaks.  So which one is the best?

Everyone is looking for the best diet and exercise program. The truth is that to be ultimately successful you need to look at your life and what best fits you. There is no cookie cutter program and over your lifespan things change. Being able to adapt with those changes is key. What your life looks like after having kids or accepting a new position with different hours will change your definition of wellness.

So ask yourself the following questions to help develop your definition of wellness:

o       After eating certain foods do you feel sluggish or have a stomach ache? If so, what are those foods?

o       What foods provide lots of energy and leave you feeling good?

o       Do you have any health issues that are attributed to your nutrition?

o       Is there a level of fitness you would like to achieve? Do you have poor flexibility, muscle imbalances, weight to loose, or low endurance? If so how can you focus on these things?

o       What types of exercise do you enjoy and are convenient to incorporate into your day?

o       With your other commitments what is realistic as far as time allotted for working out?

o       Are you a Type A person who could work on adopting more Type B personality traits?

o       How many hours of sleep do you function your best with?

There is a lot to take into consideration when it comes to your wellness plan. Have you developed your definition yet?