Tag Archives: women

Friday Fitness Tips

9 Dec

Friday Fitness Tips:

Here we go….take a deep breath….you can do this!!! The “most wonderful time of the year” is upon us. This month causes mixed reactions in most people. Some people love every moment – some tolerate it – some dread it. Regardless of your feelings for this month, I’m going to try and share tips every Friday that will help you be healthy and well and finish 2016 strong!!! I’ll share three tips today that I think are the most important for starting this month.

1) Don’t skip breakfast. Breakfast sets the nutritional tone for the rest of the day, and you don’t want to send your body into survival mode by prolonging your overnight fast. Bonus points if you swap your bagel for eggs and your venti latte for a short black. Doing the former can help shrink your waist by 34 percent and your body fat by 16 percent, according to a study in the International Journal of Obesity.

The reason: You’ll consume fewer calories in subsequent meals. Doing the latter can save you 188 calories a day. And let’s be honest, it’s the caffeine you love anyway. Feel like you never have time to make breakfast? Have some grab and go options – almonds, apples, boiled eggs, bananas, etc – that can help you with the morning rush.

2) Keep a food log – yes, even during the Holidays. This will help you maintain and not gain and keep you aware of what you are consume. It’s a pain in the butt, but it’s shockingly effective at helping people eat healthier, according to a study in the Journal of the Academy of Nutrition and Dietetics. The researchers found that people who recorded everything they ate for a week lost six more pounds than people who didn’t. Don’t bother buying a notebook—smartphone apps like MyFitnessPal, Lifesum, and Eatly make recording what you eat easy. All three also sync with third party fitness trackers, helping you gain a more holistic view of your health and daily activity. I use MyFitnessPal and love how it helps me be accountable.

3) Don’t skip workouts!!!! Skipping just one workout can initiate a downward spiral, increasing your odds of skipping another one by 61 percent, according to British researchers.

The solution: Think smaller. Instead of trying to carve out time for one long workout, do two or three short ones. “In so doing, you’ll boost motivation, eliminate ‘too busy’ as an excuse, and accelerate both muscle building and fat loss,” says Chad Waterbury M.S., a Los Angeles-based exercise physiologist.

A great go-to is a Tabata based workout. 20 seconds of a move, 10 seconds rest and repeat for 8 times total. You can choose one move for four minutes and then choose another move for the next 4 minutes. In just 16-20 minutes you can have a great, effective workout done.

If you would like for me to post a tabata workout, comment below and I’ll give you one to add to your resources 🙂

So, incorporate these three tips for the rest of the month and I’ll share more next Friday! Let me know if you have any questions or if I can be of help to you. I offer free consultations and would be glad to help in any way that I can.

Remember, breathe and take time for yourself in the busy days ahead.

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Is there a better time of the day to workout?

3 Apr

Is there a better time of the day to workout?

People ask that question because they’ve read somewhere or heard it somewhere that a certain time of the day is better than another time to workout. And, there’s always research and a study that will confirm that morning is better, that afternoon is better, that mid-morning is better, etc. All of the information that is out there can be confusing and/or make you feel guilty if you can’t fit in a workout during the time that is supposed to be optimum according to the article, the book, the author, etc.

Here’s my opinion – the best time to workout is when it works for you and your schedule as long as you get it in during a 24-hour time frame.

As a fitness instructor, I’m glad that everyone doesn’t get up at 4 a.m. to do a workout because that means no one would come to my morning classes, my noon classes, my afternoon classes, my evening classes!!! I’m glad that people can find what works best for them and that they have a choice as to what class they can attend.

Is it better to do a workout in the morning? In my opinion, it is only because you know you have done it for the day and don’t have to worry about something unexpected happening to keep you from your workout later in the day. But some of my best workouts happen in the afternoon or evening. Some of my worst experiences running have happened while running first thing in the morning and then I’ve also experienced great early morning workouts. It just depends on the day.

You know what works well for you, your body, and your schedule. That is what should determine the time of your workout. You should never feel guilty because you can’t workout at a certain time that an article said you should workout. If you read something or hear something that makes you wonder if you would see different results if you could workout during that time, try it for a week or two and see what happens.

If you read or hear that working out on an empty stomach does “such and such,” try it and see how you feel and how your body responds. I, personally, cannot workout on an empty stomach first thing in the morning. I get very nauseous and can’t give 100% to the workout and it ends up being a waste of my time. Also, if you have low blood sugar or diabetes or other health issues, it may not be the best choice for you to workout with nothing in your stomach. You might pass out. (Also, you should always check with your doctor and/or pharmacist if you are taking medications.)

Listen to your body and know how you respond to a workout at a certain time and then make it happen. When I’m working with my clients, we always look at schedules and lifestyles and then we make a plan. I’m happy as a trainer/coach when my clients are working out and it doesn’t matter to me what time they do it as long as they get it done. And this would be my advice to you, as well….just get your workouts done…..and have fun while doing it!

Here’s to fun fitness and fabulous workouts!!!

I was one of the 1 in 3….

26 Nov

I recently read an article in my Women’s Health Magazine that brought back a flood of emotions and caused my heart to tighten in my chest as I remembered a time not too long ago where I was living some of what was written in the article.  I hesitated to write this blog but decided to write it because someone else could be one of those women and trying to deny what is happening to them. 

Domestic Terror is the issue and the statistic is 1 in 3 women in the U.S. experience violence at the hands of a man in her life.  1 in 4 U.S. women have experienced severe physical violence by an intimate partner (hit with a fist, beaten, slammed into something, etc.).  1 in 2 have experienced psychological aggression (insults, humiliation, name-calling, coercive control). 1 in 6 have been stalked by an intimate partner. These numbers are way too high and something needs to be done.  Women need to be educated and taught that is okay to walk away and to seek help. 

Thankfully, I got out of the relationship before it turned into physical abuse but mental/verbal abuse is just as bad and does as much damage on the emotions and wellbeing of a woman.  I was blessed that my recovery time was short and I had a great support system that was there when I decided to be open and honest and admit what was going on.  Also, I am blessed to have an uncle who is a retired cop who had a “one-on-one” conversation with the guy and let him know what would be done if he tried to contact me ever again. 

You may wonder how a woman would allow herself to be in a situation where a man could abuse her….it’s easy.  You ignore the red flags, and you are willing to overlook certain behavior because you want to prove to that person that they are wrong in what they say about you or think about you.  You also observe him being kind, friendly, charming with others so you begin to think the issue is with you or that maybe you are overreacting and being petty.  Most often, after an argument or episode, he will be very charming and make you forget about what just happen.  You will keep your opinions to yourself to avoid an explosive argument….even stating my opinion on a certain book sent him into a rage one night. 

The article  gives some behaviors to watch for…warning signs that a man could be an abuser.  The Source is Debby Tucker, executive director of the National Center on Domestic Violence and Sexual Violence:

1 – constantly checking up on you

2 – Isolating you by criticizing close friends.

3 – Driving a wedge between you and family.

4 – Acting overly charming.

5 – Monitoring your social media accounts and pushing for access.

6 – Moving too fast in a relationship.

7 – Wanting to control the finances.

8 – Putting down your appearance.

9 – Dismissing your opinions quickly – or worse, calling you stupid.

Ladies, if the man you are dating exhibits ANY of these behaviors, please break off the relationship completely and get counsel.  When I say break off the relationship, I mean to break it off and have no more communication at all with him.  The guy I was with had several of these behaviors – and I wish I had read this list to know and be aware before I got in too deep.  Again, I am very blessed that we broke up before it turned physical – I remember the last night…a conversation turned into him exploding with anger because he was convinced I was lying to him and was going to a conference to meet someone. He proceeded to yell, cuss me out, and  throw a piece of furniture across the room.  I remember thinking, “what am I going to do if he hits me?” I think that is the moment things started becoming clear to me. 

Another reason why I almost didn’t write this blog is I realize what could happen should the wrong person read this and report back to him.  But the day I cut off all communication with him is also the day I stopped allowing him to control me in any kind of way.  I will never share his name or give away his identity but I will share my story to help other women get out of abusive situations because I believe everything we go through in life is to help someone else.  I never want any woman to have any of those feelings of low self-worth and that nothing you do is good enough.  Please don’t be a statistic.  Be Smart. Be Safe. Value yourself, your wellbeing, and your health.  Don’t be one of the 1 in 3.

WSSC13 Thoughts

7 Jun

I had the privilege of attending and volunteering for the World Spin and Sport Conditioning Conference in Miami.  Although I have been certified with Mad Dogg Athletics for a few years, I never had another Spin enthusiast to go with me until this year.  I could have went by myself but it’s nice to have someone with whom you can discuss lectures, workouts, workshops and rides….someone who “gets” your love and enthusiasm and craziness! 

For anyone who may not be aware of what Spinning is (no….it’s not twirling in circles and getting dizzy!!! I really have had people ask me that.) here is a brief explanation.  Johhny G is the man who was a cyclist enthusiast and wanted to be able to train indoors when it wasn’t feasible to be outside on a road bike.  He is one of the creators of the Spin bike and the concept of Spinning.  For detailed info, go to this page http://www.maddogg.com/history.html

Spinning is a trademarked name; and an instructor has to be trained through Mad Dogg in order to call himself/herself a “Spin Instructor”.  I am totally a Spin snob…..there are other indoor cycling programs out there but …. I’ll just leave it at that. 

The conference is one of the best that I have attended and I’ve been to several different conferences.  There were 17 different lectures/workshops/workouts/rides to choose from every block of time – barefoot, mind/body, boot camp/circuit, dance/barre, nutrition lectures, Spin lectures, Peak Pilates sessions, Spinning, stretch & restore, yoga, and mind/body business of fitness lectures. The presenters were some of the best in the fitness industry and were there to help us become better at what we do and were always willing to spend time answering questions.  Over 80 countries were represented at the conference and that diversity sparked great conversations and connections were made and friendships were formed. 

The conference began on Thursday night with over 256 energized and enthused people in the Grand Ballroom on Spin Bikes as master instructor Josh Taylor led them on the Fighter Pilot Ride.  He worked over 18 month creating the ride, putting it with music, and with a multi-media presentation that started you on a aircraft carrier in the middle of the ocean, had you up in the air flying, switching over to scenes of our men and women in the military and their families, back into the air and finally landing back on the carrier.  The crowd was energized to begin with; but when he started the ride with Kenny Loggins’ “Danger Zone” from Top Gun, it escalated to another level.  I was not able to actually ride but volunteered to fill water bottles just so I could be in and be part of the epic ride.  I could never adequately describe the energy, the camaraderie, and the fun that happened during those two hours.  I loved watching the hotel workers observe people “working out” and having a blast.  No one should ever suffer through a boring run on the treadmill with just one’s iPod for company!!!

I hit the ground running and ran hard.  If there was something going on, I was there.  I am not one who can attend a conference and go to my room and rest when there’s a lecture, workshop, or workout going on.  I’ll rest and recover when I get home – I’m there to learn, grow and become a better person….can’t do that when I’m going to my room to rest! I started two mornings with a ride….Friday morning, Master Instructor Elsa Storm from South Africa, created a ride called, “E = mc2”.  We challenged our body and our brain as we explored Albert Einstein’s Theory of Relativity.  Saturday morning’s ride was SoulSistas….led by four fabulous female master instructors – Wow!  Once again, words fail so I’ll quote part of the description from the program guide:  “A strong woman works out to keep her body in shape.  A woman of strength builds relationships to keep her soul in shape.”  It was the first ever and I was lucky to be part of it. 

I gleaned from business lectures that I attended and from the valuable connections made with female studio owners.  It was during Vito LaFata’s session that I realized I had not changed my mindset to “I am an entrepreneur…I am a business owner” and that was quite the revelation.  I walked away from his lecture knowing what I need to do and how I need to think. 

The last session of the conference I chose to ride with Scott Schlesinger in Rare, Remixed and Mashed up.  During part of that ride, he had us envision another rider in the distance and he took us on a mental imagery journey.  He talked us through getting closer and closer to the rider….then coming up to the back of their bike….then starting to pass the rider….being side by side and looking over….seeing our old self – the person we were before the conference…and then pulling away from that rider and leaving that person behind and going forward with all we had learned and discovered to be the person we want and aspire to be.  I know I left the old me in the dust….I appreciate her but I’m ready for this next part of journey….in this ride of life. 

I’m still going through my notes…making contacts and connections via social media…processing everything I heard…and deciding what two things I am going to focus on in the rest of this year. 

I’ll finish this blog with some of the thoughts that stayed with me from Elsa’s Ride and SoulSista’s ride: 

As long as you’re moving, you are going somewhere.  ~Natasha

We’ve all come through struggles but we keep climbing. ~Elsa

Being strong is the ability to endure tough times but stay soft.

Life’s greatest mistakes bring blessings and we should capitalize on them.

It’s in the journey that women of strength become strong.

When it all falls into place, you wonder why you ever doubted that it would happen.

~Angela

This is Why…..

15 Feb

I am very passionate about motivating, inspiring and encouraging people that life and health is directly related to choices that we make….it’s not just something that happens to us.  However, I do not “preach” something that I do no practice.  Our bodies are amazing creations and daily choices can help those creations or hurt those creations.  I cannot put harmful foods, drinks, and substances into my body and expect my body to keep running at optimal performance.  I cannot sit all day and all evening and expect my body to continue being strong, flexible, and healthy.  I cannot think negative thoughts and expect my emotions, my outlook on life, and my interactions with people to be positive.

Yesterday, while sitting in the lobby at the UT Cancer Institute, I was reminding of why it’s so important for me to do what I can to help my body run at its best.  Last year, my doctor was concerned about some tests and wanted a second opinion and biopsy done by one of the best doctors for women’s health in our area – thankfully, there was no cancer; but I am on a follow-up program for a while.  Needless to say, the importance of making healthy choices became even more of a passion for me.

This small journey began in November of 2011; and at one of my very first appointments, the doctor went over with me the choices I needed to be making to help out my immune system.  Exercise, Rest, food choices, Positive thinking, no smoking, being careful of alcohol consumption, stress, and toxic relationships were all topics that entered that conversation.  I already was ahead of most people when it came to exercise, food choices, no smoking, and alcohol consumption; however, I needed to work on stress, rest and toxic relationships. I realized more than ever that I had to make good choices for me and my wellbeing. I could not continue to allow undue stress or relationships that were not healthy for me to be part of my daily life in any way, shape, or form. I also chose not to tell the whole world what was going on…just my family and a few trusted friends. I’m of the belief that the more you talk about something the bigger it can become and did not want to add more worry, fear, or stress.

I moved forward from that day – left certain things, situations, and people behind me – the past was the past and I just wanted to focus on the present moment and things I could do “today” to help make a better future for my mind, my emotions and my health. Was it always easy? No. Did I have moments where fear and worry would try to overwhelm me? Yes, I did. What I chose to do in those moments was very critical….I could allow the emotion to overwhelm me or I could acknowledge it and then remind myself that everything was going to work out and all would be well. I would quote Bible Scriptures or positive quotes….would spend time in prayer and meditation…or would lace up the running shoes and hit the road. I knew my choices would matter and make a difference. Now I’m not saying that my choices caused me NOT to have cancer – I am saying that I did what I needed to do to help my body out. Putting the wrong things into my body and my mind was not going to help my immune system get stronger – it would only weaken it. I did what I needed to do and that’s all that mattered. I controlled what I could and then let go of what I could not control. Choices…we are faced with them every moment and we have been given the power and the freedom to choose. I don’t take that lightly or for granted. This is why I do what I do, say what I say, live what I live – it’s my choice

Lessons learned in the classroom

14 Aug

As a group exercise instructor, it is my mission to give each class participant motivation, encouragement, a challenge, and a fun time during class so when he/she walks out of my class, he/she feels better, stronger, more energetic, and glad that he/she made the effort to attend my class.

Last Wednesday morning in Zumba at Northside YMCA, I had a new class participant and she had never tried a Zumba class before.  I made sure to chat with her after class and encourage her to come back.  She proceeded to tell me that it’s the first class she has been back to after losing her mother unexpectedly at the end of June.  I could tell she wanted to talk, so for 20 minutes I listened….shared a little bit of my story of losing my grandmother a few weeks ago…and shared how being physically active can help us through dark, emotional moments. We both shed a few tears and then she gave me a hug and a little kiss on the cheek and thanked me for listening and said she would be back.

In this same class I have a senior lady who attends….I figured she was in her late 60s…she has been attending for a few weeks now…always smiles…has a great time….and makes sure to thank me after class.  I was moved to tears when another participant shared me the story of this lady, Phyllis.  Phyllis is 79 and is the caregiver for her husband who has Alzheimer’s.  She hires a sitter once a week so she can attend my class. I was overwhelmed with emotions after hearing the stories of these two ladies.

That is why it is vital for me as an instructor to give 110% in every class…no matter how I feel or no matter the day that I am having.  It is not about me….it is about my class participants.  Health and wellness is more than just physical fitness….it is emotional wellness…..it is mental wellbeing….it is experiencing moments of joy, happiness, and fulfillment.

I want my class participants to leave my class feeling like a better person…a stronger person…a healthier person….and feeling empowered, encouraged, and motivated to face the rest of their day no matter what may come their way.

More lessons I’m learning from the classroom….

Reflections

22 Jul

ImageMy journey with Grandma has come to an end……On July 12th around 7:30 in the evening, Grandma took her final breath here in this world.  I’m not sad for her…..but I am sad for me.  This last two years my life has revolved around her….visiting her on a daily basis…feeding her lunch or supper (depending on the day)…spending Friday and Saturday evenings with her….going to church with her at the nursing home on Sunday mornings and then feeding her lunch….decorating her room for holidays and new seasons…..taking her to activities…..watching her sleep…..seeing her sparkly blue eyes light up when I would walk into the room…..laughing as Grandma would crack me up with some random remark…..holding her hands….rubbing her feet….putting lotion on her…..giving her manicures…..bringing her treats…….praying with her…..  Sooooooo many memories and I’m grateful for each one.

I’m so glad I made the decision two years ago to move from Michigan to Knoxville, TN.  I was the assistant to our wellness director at the YMCA in Muskegon, Michigan, and was going to be hired as the director in the next few months….I took a leave of absence for one month and while I was checking things out in Knoxville, I interviewed with a Y and was given the chance to teach Zumba once a week.  That was enough to know that I was supposed to move….my career as a director was put on hold and I quit working 40+ hours per week and started over with just one class per week.  Scary?  Yes! But knew that everything would work out and that Grandma was my mission and my purpose in life at the time.

For two precious years I was able to be with her on a daily basis…I find it interesting that she was my caregiver the first two years of my life (my Mom worked full time when I was born so Grandma was my babysitter) and I was her caregiver the last two years of her life.  And, I wasn’t ready for her to leave just yet….thought I had more time….I spent time with her on Wednesday, July 4th and then I left on Thursday for a few days…went to Delaware to celebrate a wedding.  I got back to the nursing home on Tuesday, July 10th and walked in Grandma’s room to see her on oxygen and not looking well.  I just thought her O2 levels were low and the oxygen would make her all better.  I spent time with her and then had classes to teach.  Wednesday morning, the nursing home called to let us know that Grandma was not doing well and probably would not be with us longer than a few days.  I finished teaching my morning classes and hurriedly showered to get there.  I walked in and knew that she would not rally back for us this time….I called my Mom and told her she needed to get on a plane or get in the car and start driving.

Grandma was not left alone until 6 p.m. on Thursday…..people came to hug on her and love on her.  I stayed by her side until 6:00 Thursday morning….had precious alone time with her and sang her favorite songs and then reminded her of all the things we did together – assured her that she was the best grandmother and that she had done a great job.  She would hear my voice and focus in on me for a moment – or if I got up and did something, she would become alert again before fading out.  I gave her many kisses and just loved, loved, loved on her.  My boyfriend, Jeff, arrived around 1 in the morning and stayed with me until my parents arrived at 5 a.m.  Mom stayed with her while we all left to get a little sleep. We all came back and spent most of Thursday with her – I decided to go ahead and teach one class – my parents and uncle went to get a bite to eat….and while we were all gone, Grandma took her final breath.  I really believe she wanted to protect us from seeing her leave us.

Grandma was 85 and would have turned 86 on the 25th of this month.  She lived a full life and made many memories with all of us.  She showered us with love – prayed for us – bragged on us – gave of her time, energy, and money – she never missed a birthday or special occasion – she was a classy lady who dressed like a queen.  She loved  wearing White Diamonds and her clothes still smell like it.  She carried beautiful embroidered handkerchiefs and loved her angel brooches.

Her life was celebrated and remembered by the many people who came to the visitation and funeral.  She was surrounded by pink, her favorite color.  The flowers that arrived were simply breathtaking and would have made her so happy.  One thing she would have been upset with is her thumbnail was snagged and not filed….she would not have liked that!!! 🙂  Her nails were always manicured. I didn’t wear black….i wore ivory and rose because that is what Grandma would have wanted.  And my sister and I sang at her service…something else Grandma would have wanted.

Now we begin the process of continuing life without her being in our daily lives and routines – that is a little unsettling because there will be no more Grandma’s house to go to….and as we all know, there’s no one like Grandma 🙂 My daily routine will seem empty and void for a while….my family has been here so it’s not settled in, yet…and I know I have more tears to cry.  However, the last two years of my life have been filled with so much love and joy and all the moments are priceless.  I’m honored that I was able to have that time with her. Life is short and we never know when we will have to say goodbye to a loved one….that’s why it’s important to focus on what matters and what will last.

Goodbye, my sweet grandmother…..until we meet in Heaven…..