The Power of One Goal

I sent this in for the Sophie Magazine but wanted to share it with you first. Enjoy.
It will be January soon and I everyone I know is making a resolution about something. The number one resolution is weight loss. It’s every year for some of us and I can tell you I have often found myself looking at that goal too. This year I plan to do something different and that is make one goal. When we make a number of goals it minimizes the chance to focus on the one thing we really want to do. Perhaps your goal is to loose weight but each year you try it and fail. How about not making that goal this year and try a different approach? For example- Plan to run a 5K- I have asked several of my clients who have said this has been a goal to finalize it in their minds and plan to achieve it this year.
How do you choose a goal? I see success in goals that are not weight related- try not to make the goal about losing 10lbs but try to make a goal like keeping a daily food journal and staying within the calories you need to be at your ideal weight. This means that now your goal will lead to weight loss but isn’t dependant on it and you might stick with this one longer. Another goal is eat out less, try to eat out only one night a week. Much of America’s obesity problem has to do with eating out nearly nine meals a week. If you think eating isn’t where you need to change then work on activity. I would recommend something you like to do for example if you love a certain program(i.e. yoga, spinning or aerobics) commit to getting certified as an instructor.(even if you aren’t planning to teach this will result in exercising more without feeling the “have to” effect.)
Maybe it is plan to walk or run a 5k, I can tell you there is something about crossing a finish line that makes you want to do more and this may be your secret weapon.
This year I am taking my own advice and that is I am planning and have been training for a natural body building competition in June. I hired my own trainer and am working towards something I think will help me stay on task. I will let you know how it goes. This year the power of one goal can be the best resolution you make for the New Year. Happy New Year everyone.

Thank goodness!

I am so relieved Thanksgiving is over. Don't misunderstand me I love thanksgiving but it can be a struggle to stay on task when you are weight training and hoping to stay on track to loose weight. I can't say it was a total success but if I had to describe it I would call it a fender bender. I attribute two things to success 1) serving sizes 2) pedometers. We have a small family that gets together for Thanksgiving so we usually have something prepared and pick it up. Yeah I know it can ruin all the plans you have for the stacks of dishes, unplanned smoke alarms,over cooking, underestimating and just plain of food fun, but I can assure you I didn't miss it! We got enough of the good stuff for the number of people we had and that was it. Turkey (no carcass) dressing, white gravy, cranberry sauce, and for my children macaroni and cheese. There was only enough for the six of us and it was perfect. I felt satisfied not stuffed and really had a good day. In order to work for the food I made sure I hit at least 10000 steps on Turkey day and I did it. The best part was I walked a few times during the day not all at once leaving family alone for a long period of time. I felt like the small victory for the day would be another hurdle I had passed over with out knocking it over.
If you are so glad tomorrow brings a new week, no worries just get back on track and get ready the best is yet to come.

Success is realitive!

A few weeks ago I spoke about my client who walked a 5k and how grueling that was for him. This week I had a new situation with a client that made me think about the definition of success. My client has been working out for over 20 years (maybe longer) and in her younger days jumping around in an aerobics class or spending an hour and a half in the gym seemed like things everyone in her circle did to loose weight or stay in shape. Today in her mid 50's she just doesn't have the same motivation. She is in a great marriage, has a wonderful job and for the most part loves life, yet struggles with the weight she would like to loose. She arrived at my studio to workout the other night in a rush from a long work day and a bit late . We spoke briefly about the day to day activities and what she has been struggling with lately and why she thought she has had so many set backs?



As a trainer I see this all the time doing something you think will work just because ....you think it will work. We are inundated these days with the "how to disease" ; how to get a six pack, how to stop the cravings, how to loose the weight overnight and so on and so forth, we also use that as the measure of success "if they can do it why can't I?" Success for me has been three important questions I try to answer everyday: 1) did I do everything I could today to improve the quality of life? 2) did I do my best to take care of the people I love the most including myself? 3)Do I feel good about who I am? If you will notice none of those questions have anything to do with diet and exercise and that I believe can be the success in and of itself. If you love and appreciate who you are, your best is success! Each day you will get better and the speed and altitude of the cliff you feel you are falling off of will change.



My client confessed she really loved yoga and she could get to yoga on time and she could go everyday she loved it that much. I told her that training with a trainer may seem like the "right" thing to do but it wasn't the right thing for her, she needed to do what was best for her and right for her lifestyle and passion. I think the irony in this can be when you start taking care of yourself, your body pays you back.

I know this may not seem like the best marketing tool but when you do something you don't love it is criminal of me to take your money and not be upfront about where I feel you may be at with fitness.

The flip side is if you love it and you want it stop messing around! Get in the game, give it your best, and don't stop till you get what you want..

I hope you have a great holiday season and stay focused!

Why Me?

I think so many people think because you are a trainer you don't have issues? Funny thinking huh? but I get this all the time. " I guess you don't have that problem", "yes, I do .... more than I want to?" For that reason I am in the sixth week of my own training. A few weeks ago I signed up with a trainer who specializes training body builders and made a goal to compete in a natural body building competition in June. I am not trying to earn points with you(although that would be nice) but to tell you about my goal making it harder for me to give up. It really is an important aspect of achevieing your goals. Telling someone puts that on their list of questions to ask you next time they see you and that can be motivating. I hope in the next few weeks to post more details on how the training is going. I hope you will make goals and as we begin to meet to go over the 2009 training programs let me know what they are so I can help you meet the challenge.


For those of you who only keep up with my blog with the New Year fast approaching are you thinking about what things are you hoping to accomplish this year? Leave a comment letting me know I would love to be able to ask you the next time I see you.





As the holiday's creep up on us remember it is much easier to get off track! Make plans for those holiday parties that won't set you back with all the work you have done the past few months!



Slow and Steady wins the race!

Could you do it? Would you do it?

Many of you know that I train a wonderful family that has become an all encompassing part of my life. Yesterday we walked our second 5K and Ricardo finished in 1:39min. I can tell you the first one took much longer and yesterday he did his very best. The weather was a bit chilly but walkable, the course not flat but the hills came intermittently and the kindness of strangers overwhelming. Ricardo is a young man who at 17 weighed in at over 431 pounds. Today he is at 394 and losing more everyday. Although his focus is limited to his age (teenagers can be all over the place) he remains committed to finishing strong. So my question to you is .. If you didn't loose any weight could you still workout and eat right? It seems as if the answer would be obvious, "No" but what if you knew that hard work in time would pay off it but it may not be the way you want it to? Ricardo is faced with the uphill battle of having to loose 250 pounds. His efforts cannot level off or he could fail. He has to wake up everyday and do what he did yesterday hoping to see a loss and perhaps a new life transforming. It seems as though some of us consider a 10lb loss with the same gravity and the ten pounds can be a constant reminder of defeat as we struggle just to stay on track. I say all that to encourage you with this thought, As Ricardo is cresting the hill toward the finish line he is saying how his feet hurt really bad, he is struggling to breathe well (he suffers with asthma) and he feels as if he can't go much further and I for a moment went to the place during my last marathon and thought about all those same feelings in order to find a way to encourage him. You see, whether it's 3miles or 26miles it's hard work. You have to want it and you have to get it. Don't measure triumph and defeat with somebody else's ruler,do it as if you knew your life depended on it. Finish strong and know it doesn't matter if you look different success is success to anyone else 3 miles in 1:39 minutes is defeat to Ricardo it's freedom. Be aware that life is a gift to you , how you use it is a gift to everyone else.

Have a great week. Let me know what you are trying to loose and what help you have found.

I will be offering three pre- Thanksgiving workouts one will be this Sat at 8am and then Monday and Tuesday evening the week of Thanksgiving at 6pm. There will be limited spaces so sign up it's 1.5 hour and it's $15 for the workout. There will be a cardio/weight training combo you won't have to lift for an hour and half. Let me know if you want to do any of these dates.

November.. a time to give thanks

See Pam's Story at the bottom of this post!

I grew up spending summers in Seattle with my grandparent and we were frequent visitors of the fish market at pikes place what and experience so today when I was shown a video about the market I was inspired. The Fish philosophy is a video from the Pikes Place Fish market about how they take care of their customers in turn makes their operation one of the most successful fish markets in the country. The video was to teach people their four principals that helps them create a fish buying experience and how you can apply that to your own life. Of course I have to apply it to my life and I hope you can some how use this for yourself as well. the four principals are: 1) Play 2) Be there 3) Choose your attitude 4) make their day. Many of you wonder how that might apply to you so here is what I thought about:

1)Play- exercise can sometimes feel like work- as a trainer , and a avid exerciser, I like to mix things up and have fun. I hope those of you who train with me will agree I try not to make it just about exercise and more about having a good time but getting work done also. When you set out to workout on your own do you do the same? Or is it something you dread? Find something you have always wanted to do and do it? Find a friend and play don't make exercise just about work.

2) I love training more because of the people then the outcomes- I love making a difference in your lives. It might not always be weight loss sometimes it's just a place to learn confidence and build strength (the inner kind). When you workout do you look for the things you can do? or the things you can't do? Be in the moment go to the session with an anticipation of seeing the you -you are becoming...

3) choose your attitude- let's be real for a moment if it were easy and fun everyone would do it and I would be writing this to you from my beach house in the Caribbean. Sometimes exercise and the journey of weight loss can seem as though it may never be a hill you get over but if you choose your attitude the right way it can be a very satisfying journey. Smile and try to fake till you make it.

4) make their day- I love to be a part of lives that are changing whether it's a little or a lot. I do what I do because I have been able to feel success in weight loss and fitness and hope I can make your day when you workout. If you workout on your own or with others help make their day show them something you learned that might help them, play tennis with a friend, make a running date for someone who keeps saying they want to run with you. Life is a gift and living it well is getting the gift you always hoped you would get.

here's a quick peek at what they do at the market:

http://www.youtube.com/watch?v=nWRLC1NpZTo

This week see if you can take these principals to your friends tell me how it goes. Share with me your experience.

Featured Client: Each week I hope to feature a client to help you be encouraged. I am often asked to post testimonials but I must be honest I feel a bit weird about them. You have to do the work, I only help give you the direction to go.

This week is Pam Harriman- She started with me in February of last year her goal was to loose 30lbs and for the first time in her life be under 150 lbs. I told Pam it would be possible despite her fear of being over 50. Pam after 6months not only lost 30lbs but now she feels great and has captured her goal. Pam has, to me always been and attractive woman but now she feels and looks better than she has in a few years. Things she did to succeed:

1) She won the walking competition- using the competition to motivate herself to walk all the time

2) she kept a food diary

3) she worked out with me two times a week (and still does) and never missed an appointment

4) she does cardio at least three times a week

She has had to really be serious but now it's a lot easier for her to take breaks and eat things she couldn't before. Keeping your eye on the prize I would love to write about you too.

Back from Detroit

I just returned from a great trip in Detroit with IFTA(Interactive Fitness Trainers of America). Greg Sims who is co-owner with Jeff Borden invited me (after consistentant hounding) to join him for an IFTA workshop weekend. I must say I have always hoped to train trainers and enjoyed the weekend throughly.

The trip was great for Yo-Wei and the Banner Ball program. I was able to show all the great things you can do with the small weighted ball. The group seemed to be encouraged and since that trip IFTA and I are planning three more videos so I hope to be able to offer those to you as soon as they are out. Here are pictures of the event group. Also special thanks to Banner Therapy Products for their sponsorship check them out at :

http://www.bannertherapyproducts.com/

This week we wrap up the walking competition we have had this month. The winner was Diana McCarthy. She won $100 and walked 39.3 miles. The group as a whole walked over 200 miles for the month.

Thanks to all of you who participated. leave comments about the steppin up program. Hope to have another one in the spring.

Coming Soon: Holiday Metabolism teleconference- So many of you have expressed concern about your eating and about what is happening with you weight that I wanted to dive into some good information about metabolism and women. The calls will be once a week at 8pm and the cost for three weeks is $10. You will get (a little) homework prior to the call and the call will be one hour long. First 20 minutes is the class part/15 mins for Q&A and then last few minutes for the assignment for the next week. Let me know if you want to particiapte.

I plan to start the first wed. of November and we will end the week before Thanksgiving.

Also going to be doing the SuperHero 5K (walking) if anyone wants to participate we have a team.

FOCUS: This week use a pedometer to challenge yourself. Set a goal and see if you can meet the goal. Let me know what it is and how that challenge goes.

Make this week a healthy one.