Size Sensitivity Webinar

Hey everyone!

Two weeks ago I was supposed to watch a webinar about size sensitivity and other strategies for obese and oversight clients. I was all excited and ready with my notebook, pens, highlighters, and headphones and what happens? They had to cancel do to technical errors. Bummer.. But they did reschedule it for today and I wanted to share what I learned with you all because it’s some pretty powerful stuff.

The guest speaker, Rochelle Rice specifically works with full figured women on movement expression. As a trainer, most people come in to lose weight. Many trainer start seeing their clients with fat to shed. She believes that weight, body measuring, and other normal measuring methods used are discouraging. Instead, throw out the charts and the exercises and just promote fun and safe activities that encourage the client to take charge of their body. Jump rope! Play with pom-poms! Maybe even hopscotch! Take something they enjoy and can do confidently and go from there! Be consciences of their needs and capabilities and ask them to team up with you in order to make their sessions successful and fulfilling for both of you.

It was interesting to hear her segment on past trauma that effects clients. “What was happening in your life when this weight came on?“. It made me think about the clients with rough patches in their life who haven’t put on visible weight, but may suffer from other side effects from the stress. Some who are anorexic, low self esteem, over compensations in other areas, and any other symptoms that may come to light during a training session. It was something I hadn’t really thought of before.

I think the big picture (applicable to not only the overweight and obese population, but every client and trainer) is: be present and accepting of your body in the present. Be here in this moment as you live, breathe, and exercise. As you body changes, so will your mind. There is no pant size, dress size, or weight that is enforced- if you are happy and are moving, then you are the perfect size.

Unknown

I also have some exciting news! I have been hired by HammerFit Athletic Club up here in Vermont!! I can’t keep track of my interviews. But I went from Massachusetts to Vermont and now i’m employed- finally!I’ll be doing desk work mostly but they will also let my try and get some clientele. I’m really excited to have this opportunity and grateful that the gym decided to take a chance with me! I finally get a Planet Fitness membership and I get a gym job haha.

Updates to come!!! ♥

Advertisements

Paleo and Pole Dancing

Hey everyone! Hope you are all well 🙂

A friend of mine and I were having a discussion the other day about the Paleo diet. For those of you who haven’t heard of the diet/ are unsure of it, the paleo diet consists of “everyday modern foods that mimic the food groups of our pre-agricultural, hunter- gatherer ancestors.” The diet follows seven fundamental principals:

  1. Higher protein intake. The diet reccomends a protein intake of 19-35%, which is much higher than the normal 15%.
  2. Lower carb intake and lower glycemic index. Non- starchy fresh fruits and veggies making up 35-45% of your daily intake
  3. Higher fiber intake.
  4. Moderate to higher fat intake dominated by monosaturaed and polysaturaed fats with balanced Omega-3 and Omega-6 fats. The diet recommends you find your fat sources from a healthier and more Stone Age like source.
  5. Higher potassium and lower sodium intake.
  6. Net dietary alkaline load that balances dietary acid. This is necessary for kidney health
  7. Higher intake of vitamins, minerals, antioxidants, and plant phytochemicals. Whole grains are not a good substitute for grass produced  or free ranging meats, fruits, and veggies.
Paleo food pyramid
Paleo food pyramid

So, what do these paleo enthusiasts (not paleontologists) eat? Well, they stick to eggs, nuts, seeds, fresh fruits and veggies, meats, seafood, and healthy oils. What they stay away from is things like refined sugar, processed foods, dairy, legumes, potatoes, salt, and veggie oils. Here is a sample day (more ideas can be found on the paleo website):

  • Breakfast: Omega-3 or free ranging eggs scrambled in olive oil with chopped parsley. Grapefruit, or any fresh fruit in season, herbal tea
  • Snack: Sliced lean beef, fresh apricots or seasonal fruit
  • Lunch: Caesar salad with chicken (olive oil and lemon dressing), herbal tea
  • Snack: Apple slices, raw walnuts
  • Dinner: Tomato and avocado slices; grilled skinless turkey breast; steamed broccoli, carrots, and artichoke; bowl of fresh blueberries, raisins, and almonds; one glass white wine or mineral water.

In conclusion, I believe that the paleo diet has good intentions, but is easily overdone. A good diet goal in life (or as I like to call them “food choices” to eliminate the negative connotations that come with the word diet) is to stay away from bad fats and processed foods. The cleaner you eat, the better you feel. Having said that, people need to appreciate that we have evolved since our prehistoric relatives and therefore adapting a similar diet may not be as beneficial as earlier perceived. I have watched people adopt this diet and decide that eating two dozen hard boiled eggs a week was a good idea. Um.. no. The paleo diet in moderation is a much better choice. High protein and low carb diets are not good for anyone. Also, please don’t eat raw foods. I have talked to some people who try to eat meat as raw as possible. I’m not really sure why, but with the way our foods are genetically modified and injected, its seriously not a safe idea. The same thing goes for those who drink “raw” milk. It needs a certain amount of sterilization. Unpasturized milk studies have shown several strands of E. coli along with some other really icky stuff you don’t want in your body.

Paleo concepts= good. Obsession= bad.

In workout news, I signed up for another fitness class that I can check off my “to do list”- pole dancing fitness. Yup, that’s right! I went pole dancing.

Unknown

Before going I had so many questions! What do I expect? Will I look like a fool? What do I wear?! (In case you were wondering, I went with yoga capris and a flowing tank). You guys… It was amazing! It was the instructor, one other girl and myself for an hour and a half. I guess I was pretty good for a newbie since we got through the whole routine in an hour. It was super hard too! My arms are already feeling! It really is a beautiful art form when you look past the stigma that comes with it. I felt a little foolish at first- I have two left feet in the dancing world, but once I got my bearings I really opened up to the experience. So, what was the class like? The moves had somewhat of a yoga basis with a lose body feel as opposed to a rigid “gymnastic stance”. I learned some very basic spins, floor dances, and hand positioning. I really used my triceps for some floor dancing and grip techniques. If I can find one in Vermont, I would totally love to keep it up. The class is an ego boost for sure. I highly encourage anyone who is mildly curious to give it a try. Just go early and let them know you’re new!

Hope everyone has a nice weekend! If any of you have any other interesting fitness classes let me know! I really like broadening my knowledge of fitness and making it a fun activity!

Aroo!

Hey readers! So much has been happening!

First off: Saturday was my first Spartan Race!!!

Unknown

This race I really focused on prepping my body. I had no idea what I was in for, so I decided to focus on eating good fuels and drinking water!

The race in itself was AMAZING! I highly recommend it- as long as you have prepared your body and mind for it. It tests you on all levels. But the end result is crossing that finish line and feeling like you really done something amazing.

The other thing that went on was my very first demo interview!!! The gym I had talked to last week asked me to come back and give them a show of what I know. I worked with a nice woman who worked at their customer service desk for 30 minutes where I performed some physical assessments for posture and stability/ mobility along the body. Following my assessment, I performed a demo workout to show her what it would be like to work with me.

Now let me tell you- I was really nervous. I’ve made like two training plans for my friends to do unofficially so this was legit. I think it went okay. It was nice to know the guy observing knew that I have a limited amount of knowledge and that he was trying to see my potential. Its nice when people notice you have potential! Anyways, he said he really liked my demo and that he would contact me in a few days. I honestly couldn’t tell if I got the job or not, but that doesn’t even matter. The point that I did this (and did it to the best of my abilities) is a huge accomplishment.

Here is my demo! The woman I worked with was fit, but you can adjust the weights to whatever is best for you.

Exercise Sets Reps Weights Notes
Step ups 1 15 each leg  none Cardio
Squat medicine ball press 1 5, 4, 3, 2, 1  6 lb medicine ball Squat and push the ball out 5 times, stand and repeat for 4, etc.
Hammer Curl 1 12  15 lbs
Back step Lunges 1 12  7 lbs press the same arm as the leg you lunge with
Bosu Push ups 1 5-10  none  flip the boss over and out your hands on the platform
One Leg Weight Balance 1 10 each leg  10 lbs  stand on one foot and bend with a weight
Side Plank 1 30 seconds  none Side Plank progression

Hope you all like it!

I’ll keep you updated with the results and such!

Another Interview

Hey everyone!

A few things to share before the interview story:

First off I would like to share my 50 states/50 races dream revamped: I’m dedicating each run to a charity of my choice! So if you would like to support sum an kind by donating, here is my new charity webpage! If you’d like to sponsor to me, that would also be pretty cool. I’ll wear your name/company during my race and make a video shout out to you if you’ll buy my race ticket! Pretty sweet right?

racestates

Secondly, something really fun happened recently! Remember how I made those hula hoops a few weeks ago? Well, I’ve been bringing them around with me and having a blast watching my friends and try them out. Well, this past Saturday I met… a professional hooper! I’m not even kidding. She gave me all these tips about making them and even taught me a few tricks! I was having so much fun and working up such a sweat! I’ve seen some girls at a festival dancing to the music with one and now I can too! Sorta…

Lastly, I’m adding a new page to the blog. It’s food recipes and such. So now I’ll have my fitness posts and updates still on the main page, but directions and food recipes on a separate page! Let me know if you all like the update.

Alright, now to the main post- my interview!

My mom has been dropping my name to any fitness enthusiast/ personal trainer she knows (my mom is always pretty good about finding me a job- I’m so lucky!). It turns out some people were listening! Today I went to Energy Fitness & Gymnastics. Its a pretty cute gym, they have a gymnastic set up, a cardio room that faces the gymnastics section- so when your kid is doing their class, you can run or walk for free and watch their class. I think that’s a really cool idea! They see you being health, you see them during their class- win win! In the back they have their training room.

The interview itself was very different. We sat down and he threw some words at me and wanted me to define them in the training world- dedication, big picture, commitment, etc. I wasn’t very prepared but I think I managed to get my point across on why I wanted to be a trainer and such. I went well enough for him to ask me my next availability to do a mock training session! So as soon as I get my schedule next week I’ll let him know. It’s funny, I didn’t even want to go because I’m all set to move up to Vermont at the end of the month and talking to a guy up there at a gym as well. I’m glad I went because it’s more experience I can put under my belt.

Up next? SPARTAN RACE! Stay tuned

images

Kombucha

Hello dear readers!

I was on a Pinterest binge the other day when something quite peculiar caught my eye. Curiously, I clicked on the link underneath the following picture. What is this weird goo?! It turns out I stumbled upon a recipe for homemade Kombucha!

Kombucha at beginning and end of fermentation

I have never heard of this foreign science experiment before, so I decided to do some research: First off, its a drink (yes, it’s eatable). Kombucha is created by fermenting tea with pancake-like live cultures of yeast and bacteria called “Kombucha” or SCOBY (symbiotic colony of bacteria and yeast). During the fermentation, there are a few by products: alcohol, acetic acid, lactic acid, and others. The first bottle brand I tried, I could actually smell a bit of alcohol but its very small amounts (less than .5%). So, what’s the hype? Kombucha, also known to the Chinese as the “immortal health elixir” has reported health effects, such as:

  1. A great detox for your liver
  2. helps prevents all arthritis
  3. aids in digestion and gut health from the high amounts of probiotics
  4. Boosts the immune system
  5. various vitamin B’s

I decided to test it out! When I was a kid, I would always have stomach issues and my doctor finally prescribed probiotics. Since then, my stomach has been able to figure itself out and I haven’t felt as sick. Yeast, probiotics, vitamin B are highly promoted for a happy digestive track. This is even better! They are all combined into one drink! My local health food store provides a few different brands, so here is my chart comparing them. I also recently found a few brands in my local Hannaford’s! I’m glad this drink is becoming more mainstream!

Unknown
This is probably what more people are used to seeing.

This tea’s potential health effects sound amazing, but has not been very scientifically explored. The American Cancer Institute has an article online about the harmful side effects of drinking Kombucha (please note this is an extreme case and not a scare tactic). This tea has caused hospitalization and even one death. My speculation is that these individuals’  trouble came from daily consumption and home brewing rather than the drink itself. Remember, too much of any vitamin is harmful. Too much vitamin C will develop scurvy (as well as too little). If you flood your intestine and wipe all your natural flora, you actually have to have some put back in- you do NOT want to know what that means. Moderation is key across all boards!

After my research and sampling a few brands and flavors I’ve come to several conclusions:

  • I don’t like the chai flavors. Chai is supposed to be great for you! But drinking it? It’s a very slimy texture. Do I chew it or just swallow it?
  • My favorite brands are Synergy, Organic Raw Kombucha, and Reed’s. Reed’s has the most ginger-influenced flavor (ginger ale/candy/ naturally flavored things are a really great alternative to nausea medicine)
  • Calories. Depending on the flavor, your calories per bottle can range from 70-200. Its just something to note
  • I’ll drink maybe two bottles a week. Again, moderation for those vitamins!
  • I will never make this at home. Its too much of a gamble with not having proper sterilized equipment and proper cooling/ heating techniques.

These are just my opinion from evidence I interpreted from research, if you have more questions, I suggest further exploration and/or recommendations from a physician should be pursued. 

Sources: Wikipedia, Food Renegade, and American Cancer Society 

Started my half marathon training last week and did a hilly 5 miles this morning. Getting ready for my Spartan race this upcoming Saturday- August 9th in Amesbury Mass! I also finished that book I was telling you all about, Born To Run. It was great! I highly recommend it to anyone who is interested in running whether you’re running 1 mile or 20.  It’s a really wonderful reminder that running isn’t anything more than you and the trail.