Carol's Success Story

For me the joy of my job is to see a person flourish and at 64 years old (yes she wanted me to make sure you all knew how old she is and that there are no Spanx under that red dress!) Carol has started to sparkle. Her confidence has improved so much in the last few months it has been wonderful to see. She even lists her confidence boost as something that has surprised her the most about her journey.  I always say that you cannot lose weight in a silo and Carol is another great example that all areas of her life have seen change and improvements right along with her health.  What started as a way to get her cholesterol numbers in check as to not go on medication has grown into so much more. Our wellness is a journey and we should always be looking for ways to be a better version of ourselves. Carol is doing just that with new goals of working on her blood pressure medication, continuing to work on her bodyfat, and improving her balance.

Carol, like many people, may not have been significantly overweight, yet she was not where she feels the happiest at. In this situation support and understanding of why behavior change is important can be lacking from others, especially if your circle of influence may not be the healthiest themselves. To combat this remember to always go back to making change for yourself and keeping your goals and your why in the forefront of your mind! 

For Carol we overcame a lot of excuses like living 30 minutes in the country, traveling a lot to visit family, splitting time at home and at their cabin which made meal planning hard, and family preference of eating a certain way. We kept peeling the layers away and overcoming those barriers. Once she started to see success that really fueled her to continue making changes.  Carol has ​lost​ ​14 pounds​,​ ​11​ ​inches, and 8% bodyfat.

What​ ​is​ ​the​ ​biggest​ ​thing​ ​that​ ​you​ ​have​ ​had​ ​to​ ​change​ ​in​ ​order​ ​to​ ​be​ ​successful?

 I​ ​had​ ​to​ ​make​ ​exercising​ ​a​ ​priority.​ ​To​ ​keep​ ​myself​ ​on​ ​track​ ​at​ ​the​ ​beginning,​ ​I​ ​made​ ​a spreadsheet​ ​with​ ​all​ ​the​ ​exercises​ ​listed,​ ​and​ ​actually​ ​wrote​ ​down​ ​how​ ​many​ ​reps​ ​I​ ​did​ ​on what​ ​day.​ ​Then​ ​I​ ​gave​ ​it​ ​to​ ​Ashley​ ​when​ ​we​ ​met.​ ​It​ ​made​ ​me​ ​more​ ​accountable.​ ​(And yes,​ ​I’m​ ​an​ ​organization​ ​freak.)​ ​One​ ​tip​ ​she​ ​gave​ ​me​ ​was​ ​when​ ​I​ ​didn’t​ ​feel​ ​like​ ​working out,​ ​to​ ​say​ ​to​ ​myself,​ ​“I’ll​ ​work​ ​out​ ​for​ ​10​ ​minutes.”​ ​Her​ ​theory​ ​was​ ​that​ ​once​ ​you​ ​get started​ ​and​ ​do​ ​at​ ​least​ ​10​ ​minutes,​ ​you​ ​will​ ​usually​ ​finish​ ​the​ ​workout.​ ​​ ​That​ ​works​ ​for me.

 There​ ​are​ ​still​ ​days​ ​when​ ​I​ ​struggle​ ​to​ ​make​ ​it​ ​priority.​ ​I​ ​have​ ​a​ ​full​ ​life,​ ​and​ ​always​ ​have something​ ​to​ ​do.​ ​​ ​I​ ​just​ ​tell​ ​myself​ ​that​ ​no​ ​one​ ​else​ ​can​ ​do​ ​this​ ​for​ ​me,​ ​and​ ​if​ ​I​ ​don’t​ ​take care​ ​of​ ​myself,​ ​I​ ​can’t​ ​take​ ​care​ ​of​ ​the​ ​people​ ​I​ ​love.

 What​ ​surprised​ ​you​ ​most​ ​about​ ​this​ ​journey?

 I’m​ ​surprised​ ​at​ ​how​ ​strong​ ​and​ ​upbeat​ ​I​ ​feel.​ ​I’m​ ​basically​ ​a​ ​happy​ ​and​ ​confident person,​ ​but​ ​I​ ​had​ ​forgotten​ ​what​ ​it​ ​feels​ ​like​ ​to​ ​be​ ​in​ ​good​ ​shape. 

 What​ ​is​ ​your​ ​favorite​ ​workout/exercise?

 I​ ​LOVE​ ​the​ ​circuit​ ​training​ ​I​ ​do​ ​on​ ​the​ ​treadmill!​ ​When​ ​we​ ​are​ ​at​ ​our​ ​cabin,​ ​I​ ​don’t​ ​have a​ ​treadmill,​ ​so​ ​I​ ​just​ ​do​ ​the​ ​same​ ​routine​ ​outdoors.​ ​Actually,​ ​I​ ​first​ ​became​ ​faithful​ ​about doing​ ​it​ ​regularly​ ​because​ ​of​ ​being​ ​outdoors.​ ​I​ ​do​ ​this​ ​routine​ ​a​ ​minimum​ ​of​ ​3​ ​times​ ​a week​ ​and​ ​spend​ ​a​ ​little​ ​over​ ​an​ ​hour​ ​doing​ ​it.​ ​It​ ​was​ ​originally​ ​a​ ​30​ ​minute​ ​workout,​ ​but​ ​I keep​ ​expanding​ ​the​ ​time​ ​between​ ​exercises​ ​and​ ​increasing​ ​the​ ​difficulty​ ​and​ ​number​ ​of exercises.​ ​Listening​ ​to​ ​music​ ​on​ ​my​ ​headphones​ ​is​ ​a​ ​BIG​ ​help​ ​in​ ​motivation!

What​ ​advice/suggestions​ ​would​ ​you​ ​give​ ​others​ ​who​ ​are​ ​struggling?

Remember​ ​for​ ​whom​ ​you​ ​are​ ​doing​ ​this!​ ​It’s​ ​you!!​ ​Don’t​ ​let​ ​other​ ​people​ ​or​ ​that​ ​little inner​ ​voice​ ​distract​ ​you.​ ​YOU​ ​ARE​ ​WORTH​ ​IT!!!

New Favorite Recipes

I thought I would share a few new recipes that I have been utilizing the last few weeks. The Muffin Frittatas are a great standby breakfast and provides no excuses as to why the most important meal of the day or any other meal should be skipped or unhealthy. I know I love peanut butter and the spread below is a great way to cut the calories, but still get the flavor we are after. The sorbet is the perfect replacement for puddings, jellos, ice cream, or other calorie laden or preservative filled treats.
Enjoy without guilt!

MUFFIN Frittatas

Whip up a batch of these creamy, delicious frittatas for easy grab-and-go breakfasts, or eat them as appetizers or a high-quality snack. They're so easy to make ahead, freeze and reheat that, you almost can't go wrong! Prep time is just 10 minutes. For a lighter option, use reduced-fat cheese.

6 eggs
1 cup shredded Cheddar cheese (4 ounces)
3/4 cup chopped zucchini
l/4 cup chopped red bell pepper
2 tablespoons chopped red onion
1/2 cup milk
l/4 teaspoon (tsp) salt
1/8 tsp pepper

Preheat oven to 350 degrees Fahrenheit. Beat eggs, milk, salt and pepper in medium bowl until blended. Add cheese,zucchini, bell pepper and onion; mix well. Spoon evenly into 12 lightly sprayed muffin cups, about l/i cup each. Bake until just set, 20-22 minutes. Cool on rack 5 minutes. Remove from cups and serve warm. Makes 12 mini frittatas.

Per Serving (2 mini frittatas): 164 calories; 11 grams (g) fat; 296 mg sodium; 3 g carbohydrate; 0 g dietary fiber; 12 g protein

 

PEANUTTY SPREAD

Yield: 6 cups; 12 (2-tablespoon) servings

Blending creamy peanut butter with silky tofu cuts the calories and fat by nearly two-thirds. Ifs the perfect high-protein snack whether spread on a whole grain cracker or used as a dip for apple slices or raw veggies. And one dollop makes a wickedly good topping for your favorite fat-free chocolate pudding...

 
1 cup silky tofu, drained (about 9 ounces)
3 cup peanut butter
4 teaspoons honey
2 teaspoons lime juice

Place the tofu, peanut butter, honey, and lime juice in a blender or a food processor. Blend or process until smooth. Add a few teaspoons of water if necessary. Store in the refrigerator.

Nutrient Analysis per serving

80 calories; 5 g protein; 4 g carbohydrates; 5 g total fat; 1 g saturated fat; 1 g polyunsaturated fat; 3 g monounsaturated fat; 0 mg cholesterol; 1 g fiber; 36 mg sodium

EASY RASPBERRY SORBET

Yield: 4 servings

Not being able to cook  is no excuse to not make this simple treat. The sky's the limit for flavor possibilities because you can use different berries or fruits, such as peaches or mango.

 

2 cups frozen raspberries (or other frozen fruit)
3 tablespoons apple juice or orange juice
1/2 teaspoon cinnamon or vanilla extract (optional)
Fresh mint leaves
 
Place the fruit, juice, and cinnamon or vanilla, if using, in a blender or a food processor. Blend or process until smooth, scraping down the sides of the container as necessary. Add extra juice if needed. Best if served immediately, although it can be frozen. Garnish with fresh mint.

Nutrient Analysis per serving
37 calories; 1 g protein; 9 g carbohydrates; 0 g total fat; 0 g saturated fat; 0 g
polyunsaturated fat; 0 g monounsaturated fat; 0 mg cholesterol; 4 g fiber; 1 mg
sodium

Tabata Workout-everyone has four minutes

Many of my clients and bootcamp participants have been hearing me talk about and have participated in Tabata training the last few weeks. The reason for this excitement is the effectiveness of the style. For those not familiar with tabata it is 20 seconds of all out intensity followed by 10 seconds of recovery. This is repeated 8 times for a total of 4 minutes. There are a few different types of tabata training depending on how many exercises are chosen. The key is to push yourself to your max (90-95 % of your maximum heart rate)for the 20 seconds. STOPPING is not an option. There are many ways to modify the exercise to keep you moving.
This type of training is not for the faint of heart, but the effectiveness of it should be motivation enough to make you want to push as hard as you can. In the four minutes of work for a cardio exercise most individuals burn around 60-70 calories. The amazing part is that in the 24 hours after the exercise bout a person burns on average an extra 300 calories due to the Excess Post Exercise Consumption (EPOC). That would equate around a 3 mile run or 45 minutes on an elliptical machine. What would you rather due? Everyone has four minutes so there should be no excuses.
I am excited to have a whole Tabata Bootcamp available come January to take full advantage of this training style. In the mean time here is a great exercise for you to work with.

• Download a Tabata Timer for your IPad for phone for ease of timing.
• Jog in place for around a minute.
• Place a cone, water bottle, chair or other stationary object in front of you. This is your marker. The lower the marker the harder the exercise. Adjust your marker height depending on your fitness level.
• The exercise is star jumps. With your feet together bend over and touch your marker always leading with your backside.
• Level 1 perform a half jumping jack extending one foot while raising your arms up overhead.
• Level 2 perform a full jumping jack powering your foot out and raising your arms up overhead.
• Level 3 perform a full star jump lifting your feet out to the sides and up as high as your can simultaneously raising your arms up over head.
• With each round start with the highest level that you can muster. Even if it is only a few repetitions and then you have to work with the lower level.
• Psych yourself up for this activity. Doing it with a friend to help encourage you can make a huge difference in the level of intensity you end up doing.

Stay tuned for more great Tabata Bootcamp information!

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!

 

Sprint It Out--HIIT Workout

I am a big fan of HIIT (High Intensity Interval Training). It is very effective in revving up your metabolism and shedding that stubborn fat in less time!!! I don't know about you, but who wouldn't want to workout less yet see the results they are after. The key is that you have to work really hard while you are doing it in order for it to be effective. Are you ready?

Here is your workout:

Jog 3-5 minutes to an open parking lot, grassy area, basketball court, a large back yard, or this can be done on a big hill for extra challenge. Set up 5 markers (cones, clothes, rocks, or the lines on the basketball court) about 15 feet apart from one another. You are to sprint as hard as you can from the first marker to the second touching it and then turning around and sprinting back to the first as fast as you can. You are then going to turn around and run to the third marker then back to the first. Repeat this until you have ran back from all the markers. The key here is that you are working as hard as you can. On a scale of 1 to 10 this is all out effort of a nine. I want you to have to catch your breath when finished. I want those legs screaming at you!

The best thing is to time yourself with a cheap wrist watch. You are going to repeat that 4-6 more times trying to finish in the same amount of time or faster each time you do it. Give yourself around the same amount of time it took you to complete the sprint as rest time between each. 

As you get more cardiovascularly fit spread the markers further apart, give yourself less rest time, and kick up the speed.

Finish your workout with a 5-10 minutes jog at a moderate intensity or a 7 on your scale of 1 to 10. Perform this type of training three days a week on non consecutive days coupled with three days of resistance training for the best results!

Be sure to stretch your glutes and hamstrings after this one!

Breaking the Chronic Cardio

Everyone asks if I lose weight when training for long distance running events due to the added calories burned. For every mile a person (150 lbs) runs they burn roughly around 100 calories. Running long distance is not effective for many individuals to lose weight. Personally when I hit more than 7 miles that is when my hunger takes over. It has always been a challenge for me to feel satisfied and well fueled when training without my brain taking over that that is way too much food to eat.

Mark Sisson the Author of the Primal Blueprint would say this is chronic cardio. Going out and keeping your heart rate elevated too high (75 % and above) for too long of a time he does not suggest. I find that when I work with shorter, but more intense sessions the weight comes off. One of my favorite workouts only takes about 20-25 minutes total.

I run to the park (or other green space) 4 minutes away. I set up five cones about 15-20 feet apart from one another. I start at the first cone sprint to the second and then back to the first. I then sprint the third cone and back to the first repeating in the same fashion for last two cones.  I allow myself about the same amount of time it took me to complete the sprint to recover before repeating 4-6 more times. I time myself for each sprint and try to be as fast with all subsequent sprints as the first. the goal is to work almost to your max with your heart rate. You want to feel like you are at a nine on a scale of 1-10. 10 being I need to sit down because I am working too hard. Most of my sprints last 40-50 seconds. I then jog back home or do some strength training at the park.

I look forward to doing more sprint work again.

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.

Circuit for the Backyard

Do you have a great back yard or park nearby? Sometimes setting up a circuit can be a fun way to involve the family and friends! My back yard is fenced in so I can have my son playing on his own, the dog roaming around and everyone is happy!
Here is a routine that you will take you about 30 minutes to complete with warm-up and cool down.

Enjoy!

Workout:

Imagine a large square in the lawn about 15 feet on each side. Set up the cones on one side. Move around the square with stationary exercises at the corners for 15 repetitions while completing the exercises between the corners just once. Keep yourself moving around the circle for 20-25 minutes getting a drink where needed. Push yourself to get around the circuit 4 or more times. Always start a workout with a light warm-up and a few stretches at the end.  

Jumping Jacks (15) ----------------------------------à Burpees (15)

                                                Bear Crawl

• .                                                                  -
• .                                                                  -
• .                                                                  -
• .  Lateral steps over cones                         -   Skip
• .         (face the other directions each time)                  -
• .                                                                  -
• .                                                                  -
• .

                                           Bunny Hops

Double Crunch (15) <-------------------------------- Jump Squats (15)

Bunny Hops-Jump with both feet together as far forward as you can. Then power forward again.
Double Crunch- Lie on your back with your hands behind head. Bend your knees at a ninety-degree angle so feet are in the air. As you exhale you are going to pull your upper torso and your knees as close together as possible. On the inhale release back down and repeat.

Is Fruit Good Or Bad When Trying to Lose Weight

Is fruit good or bad when trying to lose weight? This is a question people ask often. My response is everything in moderation. Fruit is a carbohydrate and it contains calories like everything else. It is recommended that you get about 1.5 to 2 cups of fruit a day based on your calorie needs.

Fruit has many vitamins, minerals and fiber yet fairly low in calories compared to other things. Fruit is a great alternative to other calorie dense sweets and if that is an issue, replacing the sweets with fruit can help a person lose weight. Fruit contains water and fiber which helps with a person feel full longer. Cutting fruit out means losing out on so many benefits.

Raw sugars from fruits are slowly digested and burned at a steady rate. Thus, while fruit is high in sugar, such natural sugar should not be avoided. Some fruit is lower in sugars than others. Here is list to help you decipher.

Berries - Berries are, in general, the fruits lowest in sugar -- and also among the highest in antioxidants and other nutrients.
Summer Fruits - Melons, peaches, nectarines, and apricots are next in sugar-order.
Winter Fruits - Apples, pears, and citrus fruit are moderate in sugars.
Tropical Fruits - Pineapple, pomegranates, mangoes, bananas, and fresh figs are high in sugar (guava and papaya are lower than the others).
Dried Fruit - Dates, raisins, apricots, prunes, figs, and most other dried fruits are extremely high in sugar. Dried cranberries and blueberries would be lower, except that a lot of sugar is usually added to combat the tartness. Choose varieties that sugar is not added as well as sun-dried when possible.

I recommend a variety of fruit, but sticking with those that are lower in sugar can help you lose weight. Consuming fruit before workouts and for breakfast is another little trick.

Fruit can easily fit into a well balanced diet to promote weight loss. Pay attention to servings sizes, sugar content, and your diet as a whole.

For information on what counts as a cup of fruit check out: http://www.fruitsandveggiesmatter.gov/what/examples.html