A Trainer's Perspective with Monica Pitts: Part 2

Monica Pitts from the blog Temple Fitness is back for Part 2! I've been writing a lot about my experiences personal training, but I thought it would be great to hear about the experience from the perspective of a personal trainer. Read on!

                                                        Source: Uploaded by user via KandidlyKim @ Work It Out, Gurl on Pinterest

Nutrition

This is the golden ticket. I can’t stress enough how important nutrition is along your weight loss and body transformation journey. You can’t erase a poor diet with exercise but you can erase exercise with a poor diet.

Most trainers will include or a meal plan or make nutritional recommendations to help you reach your specific goals. Don’t expect to reach your weight loss and fitness goals if you are not willing to stick to your meal plan. This is another part of doing your homework.

It Works…BUT you must work IT

How many diet plans and workout plans have you attempted and failed? Honestly in most cases it’s not the plan that failed but you failed the plan. You failed to work the plan like it was intended to be worked. You might work out but not follow the meal plan or follow the meal plan but not follow the exercise routine.

In some cases you succeed for 3 weeks then give up after not seeing results fast enough. Crazy thing is that many times you are on the brink of greatness but give up way too early to see it manifest. Consistency is key. You have to be willing to work it until it works for you.

You Have It In You

The best trainers will take your perceived weakness and capitalize on it. In other words we will use your weakness and create it into strength. When I am training clients I always make them try something that they think they can’t do. I make them do it over and over until one day they CAN. I believe in their ability and want them to also believe in themselves.

So don’t ever say you can’t do something. Even if it’s difficult or you fail at the first attempt don’t give up. Keep pushing yourself. You have it in you to succeed.

THE MIND

Last but definitely not least it’s imperative that you prepare your mind for the journey. A great trainer will inspire you to reach your goals but they can’t motivate you. You must find that motivation…..that thing that moves you into action…within yourself.

You must believe in yourself. You must know that you deserve to be healthy, fit and strong. You don’t have to settle for mediocrity when you can be your best. Finding time to meditate, pray, or recite mantras may help you make that powerful shift.

Many of us allow the external things in this life to define us and limit us. Becoming conscious of your inner Being and true identity in this world can be the difference between reaching or not reaching your goals. We all have the power in us to succeed but we have to believe in that ability before we can access it. A strong mind creates a strong body. If you think you can then you will!

I hope this helps you go out there and finally reach your weight loss and fitness goals! It’s a NEW YEAR, it’s time for the NEW YOU to make a debut.

Make sure you connect with Monica on Facebook and on her blog. 

Your Best Workout Partner

Last weekend when I was catching up on all of my unread blogs in my Goggle Reader, I came across a post on finding the best workout partner. Based upon the blog post, let me help you find yours.

Step 1. Head to your bathroom

Step 2. You know that reflective glass that is above your sink? Look into it. The person staring back at you is your best workout partner.

                                                  Source: runforthethrill.tumblr.com via KandidlyKim @ Work It Out, Gurl on Pinterest

When I read this article, at first I was ready to scroll past it. Seriously? I know how to workout on my own, but what if I want someone to join in on the fun? But the point was that looking for/seeking/depending on a workout buddy isn't always the most effective strategy. Sometimes it can even hurt your workouts. Let me explain.

When you have a workout buddy, you need to workout when that person is available. Yes, it should be at a mutually beneficial time, but sometimes you will have to alter your schedule to accommodate your friend.

You can also start comparing yourself to that person without even realizing it. As a woman, I know I am always looking at the other women at the gym and sizing myself up against them in my head. This is especially true when you and your workout partner are at different fitness levels. If both of you aren't on the same playing field during your workouts, things can get a bit tricky physically and mentally.

And the chatting (you know this was coming). Unless it is a light cardio day, generally you shouldn't be able to carry on a full conversation about the latest Biggest Loser episode. There should be enough physical exertion that you are uncomfortable chatting away throughout the whole workout.

So why should you work out solo? Because your workout is your workout. It should be customized to meet your goals AND it should never be altered because of someone else and their personal goals. Of course, from time to time, it's always nice to try something new, or workout with a friend(s) but overtime, make sure that you are willing and capable of working out on your own. And if you do have a partner for everyday workouts who is not your personal trainer, check in with some of the point above. Are you compromising too much? Do you feel that your workout is effective? Are you meeting your goals? Check in with yourself and make sure your style of workouts will help you reach your goals.

Kandid Moments: Workout Recap

One of my New Year's Resolutions for WIOG was to share more posts that are real-time. I normally plan to write a lot of the posts on WIOG and do research, but didn't really share too much of what I am currently (as in right now this second) doing. So anytime you see a post that starts with "Kandid Moments" you will know that it is real-time. Feel free to follow me on Twitter if you want to stay up to date with my day. @KandidlyKim

This morning I woke up excited to work out. Yes, I actually said excited. 

via Instagram

Not only did I hit my targets for the previous week and got a trophy on my heart rate monitor, but I tried on a new pullover that I got for Christmas and realized that it had thumb holes. (Sometimes, it's the little things that keep me happy.) In case you are wondering my current program on my Polar watch is the following:

3 hours and 55 minutes of exercise per week in the following zones:

1 hour and 10 minutes in Zone 1 (131- 152 bpm)

2 hours and 25 minutes in Zone 2 (153 - 173 bpm)

20 minutes in Zone 3 (174 - 196 bpm)

1650 total burned calories for the week

Generally, I get about 4.5 hours of exercise per week so I always hit my overall goal, I just have trouble getting the appropriate amount of exercise in each zone. In the beginning, my zones were a bit lower, but over time my trainer adjusted them since my overall fitness level began to improve. 

Today's workout was cardio only since I have a personal training session tomorrow morning. I did 40 minutes on the elliptical using the MMA workout regime, 15 minutes on the stationary bike with the resistance on 10, and then I did some quick ab exercises to target my lower abs. 

Did you plan to workout today?

A Trainer's Perspective with Monica Pitts: Part 1

I’m happy to bring a wonderful guest post to you. This one comes from Monica Pitts at the blog Temple Fitness. I've been writing a lot about my experiences personal training, but I thought it would be great to hear about the experience from the perspective of a personal trainer. Read on!

How many of us dream about achieving that “perfect” body or our ideal body weight? We have tried diet after diet and workout after workout only to leave us feeling defeated and frustrated. As a last ditched effort we hire a certified personal trainer.

The problem with this is that we have not let go of our unrealistic expectations and tarnished perception. Some of us are still trying to look like that fitness or Victoria Secret model from the magazine. We expect to lose 50 lbs in 6 weeks or go from couch to marathon in 3 weeks.

While it is important to have goals and find ways to inspire yourself to reach them you have to understand a few things. A personal trainer is not a magician. You can’t expect them to perform miracles. We cannot wave a magic wand or cast a spell to help you get there. It takes discipline, dedication and good old fashion hard work. 

Source: startnow.stockphotosweb.com via KandidlyKim @ Work It Out, Gurl on Pinterest

It’s also important for you, the client, to understand a few things before we get started on the journey together.

Reality VS. Fantasy

Makes sure you set goals that you can achieve. Don’t go into the journey expecting to become a fitness model in 2 weeks when you have 100 lbs to lose. While I am a huge believer that all things are possible I also understand that you have to be realistic. Your ultimate goal may be further down the path but making smaller more attainable goals along the way is the best way to go. This ensures that you are staying motivated as you reach each milestone.

YOU vs. YOU

Don’t compare yourself. This is not a competition between you and someone else. You are only striving to be YOUR best. Even if you are participating in a competition you will never look or be like the other person. You can only compete with yourself. Every day you go into that gym you must be willing to face your fears, insecurities and weakness. It’s the old you versus the new you. You are fighting the old habits and thoughts as you transform into the new and improved you. Don’t short change yourself trying to be someone else.

Slow and Steady

Have you ever heard that saying slow and steady wins the race? It’s true. Look at your journey as a marathon and not a sprint. Don’t attempt to cut back too many calories, drastically change your eating habits, or workout 7 days a week just to see fast results. This can lead to exhaustion, injury and defeat.

Approaching this journey with the intention to make it a lifestyle will reap amazing results as the weeks, months and years go by. You don’t want to get burned out trying to do too much at one time. A healthy and sustainable training program will yield a 1-2 lbs weight loss per week.

Do Your Homework

You must understand that a trainer can only do so much. Most clients can only afford to hire a trainer to work with them 2-3 days per week so some trainers will assign you homework such as cardio to do on your own. Homework may seem meaningless (as my 13 yr old likes to think) but it isn’t. It’s a part of the complete package. So in order to get the best results make sure you do your homework!

Stay tuned for Part 2 next week!

Make sure you connect with Monica on Facebook and on her blog. 

Sticking To Your Fitness Plan

One of the hardest things that I have found  to do is staying on track with my exercise schedule. For some reason I manage to keep up with all of my friends' birthdays, doctors appointment and everything in between but somehow I can always think of an excuse to skip the gym. I have been doing a lot better lately but I am still not where I want to be. One of the main reasons why it is so hard to keep up with exercise schedules is because we are always making excuses for ourselves. So I wanted to share a few tips with you guys to help you stick to your fitness plan. I know I will be taking my own advice. 

1. Start Small. Ideally, if your goal is to make it to the gym 5 times a week, for the first few weeks aim for 3 days a week and gradually add another workout day until you reach your goal. One of the main reasons why people veer off their exercise plan is because they start off too big and get disappointed. When you are disappointed it becomes harder to motivate yourself to make it to the gym. 

2. Build up your activity level slowly. Pushing yourself is always commendable but remember to listen to your body. Pushing your body too far too soon can result in an injury or sore and tired muscles and you will be more likely to drop out.

3. Make exercise convenient.  Before you sign up for a new gym to catch the New Years discount, think twice about joining a gym that is miles out of your way. When you have to go too far to make it to the gym you are giving yourself room to make excuses. Think about joining a gym close to work, that way you can squeeze in some cardio before or after work.

4. Make exercise a priority in your schedule. Always make time for exercise. If you know you are going to be busy, save time by increasing the intensity of your workout instead of completely skipping it. 

5. Maintain your achievements. It is OK to miss a day or two of exercising, but don't make it a habit. Missing a day or two won't hurt but skipping too many workouts will put you right back where you started. 

Exercising can sometimes appear to be a major task on your to-do list. However, making small changes in your routine can help you create a realistic fitness plan that caters to your own personal needs and fitness goals. Always remember that one size doesn't fit all. Following a plan that was successful for someone else does not guarantee that the same plan will work for you. 

Workout Motivation

                                           Source: fbcdn-sphotos-a.akamaihd.net via KandidlyKim @ Work It Out, Gurl on Pinterest

Some days when we are not seeing progress, we are staggering through our workouts, and we want to eat everything that is fried.... It is more than hard to stay on the fit path; it feels damn near impossible. Remember that it is just one day, sometimes, it is even just one moment in a day. You have to use your mental fortitude to keep on pressing towards your goals. Do whatever you need to do to get yourself focused!

My least favorite exercise is planks on the vibrating plate at the gym. My trainer has me do a 30 second, 45 second, and then finish with 2 one minute planks as part of some of my circuits. The only way that I get through them is to sing to myself (note: it generally takes the first verse and a chorus of a song to get through a 60 second plank) OR I give myself a pep talk that basically is about how this is such a minuscule part of my day. Literally seconds... so I can finish the exercise.

When things get tough... remember, the feeling is not permanent; things will get better and....

                                                          Source: pfitblog.com via KandidlyKim @ Work It Out, Gurl on Pinterest

What does Bikram Yoga feel like? @ Bikram RVC

A very long time ago, I wrote about wanting to try Bikram Yoga and I finally did a few weeks ago. In case you haven't heard of it, Bikram Yoga is basically a 90 minute yoga class performed in a room that is heated to about 104 degrees. Every class does the same 26 poses, in the same order for the entire 90 minutes.

It feels:

Warm: At first I felt that the room was the equivalent of being on the beach on a very warm day in the carribbean. Nothing more, nothing less.

Clean: Since the room is heated and everyone is sweating, the studio felt super clean to me. This was a HUGE plus. I don't think I would have been able to go through the whole class in a room that I felt wasn't cleaned properly after each class.

Regimented: If you are trying Bikram for the first time, the person at the front desk of the studio normally introduces you to the instructor and sets up your mat in a place close to the door and/or fans so if you get too hot, you can get a breeze. However, they highly recommend to not leave the class no matter how bad you are feeling. If you get nausea, they ask you to lie down until  you feel better.

The class also begins with some breathing exercises that I felt were a bit chant like, but calming in a strange type of way. I felt like I was channeling the ashram in Eat, Pray, Love (affiliate link for one of my favorite books ever!)

Nauseating: There are a few poses that definitely can make your stomach turn. The instructor normally says something before asking the class to move into the next pose, so you will be forewarned. 

Wet: So remember how I said that it was just warm at first.... well after about 30-45 minutes you will be drenched in sweat. I recall doing poses and literally watching the sweat drip off of my body onto my towel and mat. 

Liberating: For lack of a better way to say it.... it is too darn hot to be concerned with anyone else in the class. I didn't find myself getting distracted by anyone in the entire room for 90 minutes. I didn't even get distracted trying to find a clock when I was sweating profusely. I followed the directions of the instructor and focused on my breathing and deepening each pose. That's it. It felt amazing to let me mind go blank and decompress.

Overall, I really enjoyed the class at Bikram RVC. I got a Groupon deal for 5 classes, and have only used 3 so far, so once I get rid of this cold, I think I may try to go back again. 

Also, about what to wear... if you Google images of Bikram Yoga you will see people in sports bras, shorts, speedos, ect. I wore a sports bra and high waisted biker shorts. I personally don't  like the feel of having too much fabric on my skin when I know I will be sweating a lot. I rarely even wear t-shirts to the gym; I prefer racer back shirts. I would never where shorts for a regular workout, but for Bikram, they really worked for me. My co-worker who used to do Bikram on the regular prefers a sports bra and leggings or yoga pants so she has something to grip onto when doing poses. It is really up to you, but please don't worry about what other people will say when you take off your shirt and a little roll or cellulite is showing. I noticed that people of all sizes, races, and fitness levels were in class AND everyone wore what they felt comfortable in. 

How do you know if your Personal Trainer is good?

                                                            Source: tumblr.com via KandidlyKim @ Work It Out, Gurl on Pinterest

I have had 3 personal trainers since 2008 and every single one of them was different, but they all exhibited certain characteristics that made them great at what they do. While they may not have helped me reach all of my goals, I will say that I always got a pretty good workout. Based on my experience, here are a few things to look for when you start seeing a PT to see if they are a good match.


1. Personality: To me, this is important, if I am going to spend the big bucks for a trainer and be subjected to exercises that I wouldn't attempt on my own because they hurt, I would hope this person would have a good personality to help me get through the pain.

At my gym, you meet with the Training Manager and that person helps identify the type of trainer that you need and then goes and schedules you with that person. You don’t get to meet your PT unless they happen to be working at that time and are free to chat; which is unlikely if your trainer is a good one. (Most of the popular/good trainers at a gym are always with a client unless there is a cancellation... therefore, they wouldn't be able to speak to you.) Make sure that you can identify the type of trainer you are looking for (bootcamp style, drill sergent, fun, high energy, motivational, challenging, ect).

2. Time Conscious: It is important that your trainer is time conscious so that you can get the best session possible. The gym is not the doctor’s office where it is acceptable to always be running late. You want your trainer to arrive on time and use the full hour that you have paid for. If your trainer is running late, or is late because of his/her previous client, you should expect that your trainer will still give you the full hour even if this means that you will run into their next client’s schedule.

3. Planning: Not all of my trainers have done this, but my favorite one did, so I wanted to mention this. The trainer should have a plan for your session based on your goals. Some PTs may actually have this written (which is AMAZING!), while others will have it in their head, but if you ask about the plan, they should be able to relay the details to you with little to no difficulty. This means that they have really looked into your goals and taken the time to develop a strategy for you to meet them.

How would you judge if a trainer is good?

Why you should NOT make friends with your Personal Trainer?

Have you ever gotten a massage and talked to the masseuse throughout the entire session? I made that mistake once and it was the worst massage I have ever gotten. Why? Not because they were not using enough pressure, or proper technique, but because I was unable to really relax since I was too busy gabbing away. I always appreciate people in that field because so much of their job involves them quietly working without being able to speak. Being the caring person that I was, and a massage novice, I wanted to engage the masseuse and have some light conversation. Next thing you know, I knew where she was from, how many kids she had, what she liked to do on the weekends, how long she had been working there…. You get the point.

                                                  Source: angrytrainerfitness.com via KandidlyKim @ Work It Out, Gurl on Pinterest

So how does this relate to a Personal Trainer?

At most facilities when you work with a PT, you have a dedicated hour to warm up, work out and cool down. The workout is, and should always be, the most intense part of that hour. That is what people pay the big bucks for! While working out with a PT is a completely different experience than getting a massage, some of the same principles apply.


1.The more you talk, the less that person may be able to concentrate on the activity at hand: If you are Miss Chatty Kathy, laughing, giggling, and making jokes… you must not be working out that hard. When you are having an intense workout, you should not be laughing… honestly, you should be feeling the burn and counting down the minutes left in the session so you can get out of your sweat soaked clothes.


2.This is not the time to make friends. You are paying for a service.: PT is expensive. Period. Yes, you can find “more affordable” prices if you look around, or do virtual training, but most of the time you are paying a good amount for each session. The more you talk… the less you are really working out and the less you are getting for your money.

I can honestly use myself as an example, my last trainer and I had a great time every session. Yes, I worked out hard and I thought we were making a good use of the time, but I am really seeing a difference this time around in the quality of my workouts. With my new trainer, who I am not as buddy buddy with, I get through 3 – 4 circuits plus a full warm up and cool down whereas with my last trainer, I only got through 2 – 3 circuits and skipped the cool down most days. James, my new PT, is a nice guy, but he is serious about making sure I meet my goals. And I LOVE that. I mentioned today in our session that I am a tad bit intimidated by him since he is so serious, and he said “We can have fun, but my job is to make you work out hard. If we are so busy laughing and joking; that means you are not working out to your fullest potential”.


3. If you are going to make conversation, make it worthwhile.: In a session, if you must talk, use this time to ask questions about what areas you need help with, nutrition planning, the workouts you need to do on your own, and/or about how long it will take you to reach your goals. Many people forget about these questions because they are too busy talking about what they did this past weekend or the Knicks game last night.


4. Be friendly.: I am a strong believer in killing people with kindness. Don’t have a stone cold expression on your face throughout the workout. You can have fun, but just make sure that your workout and fitness related questions are being answered before you turn your PT into your bff.

@KandidlyKim is #Fitfluential

Today I got some really really REALLY amazing news. 

I got accepted as a Fitfluential Ambassador!

I am so excited! Especially since I know that my Fitfluential journey is still  in progress. This will just serve as even more motivation for me to reach my fitness goals! Aaahhhhhh! So excited. 

And on another note, my new trainer James officially tried to kill me this morning. I did so many squats that I literally got a cramp in my quad and that has never happened before. We had to cool down with some cardio before I was able to resume his killer workout. Despite the fact that I felt like I was sweating every ounce of water out of my pores, I felt amazing AND proud that I committed to killing it in every workout session. I'll be back at it again tomorrow at 7am too! I am truly amazed at James' knowledge and passion for personal training. I will be sharing more about the workouts later.

Until next time!

#50in52 Week 7

Feel free to grab the picture above if you are following along on your own #50in52. It doesn't matter when you start, fyi, just join in when you are ready. Just email me to let me know and I will give you a shout out on the blog. Once I figure out how to make a button properly I will make that option available too. 

Week 7 already! I feel like that is crazy to even write... especially since I don't feel like I have seen too much of a change in myself and it has been basically 2 months.

So I am doing something drastic.

I signed up for personal training. Again. But this time I really put my money where my mouth is and I will have no excuses not to see success. I will be training 3 times per week with a trainer and I will, for the very first time, be on a customized meal plan.I had my first session today with one of my new trainers (I will be meeting twice a week with one, and once a week with the other who is big on nutrition) and it was already drastically different than what I have experienced previously. I am super nervous/excited/eager to make a change in my life. I asked today who long it would take for me to lose the 40 lbs that I would like to lose... and James, the trainer, said it should only take me 3 months if I follow the exercise regime and nutrition plan. And I bought training for 4 months...so I have time to spare!

Earlier this week my husband said that he had a dream that it was close to Christmas and I had almost lost 20 lbs, which means I get my Micheal Kors bag, and he wasn't ready to spend the big bucks yet. Lol. If that is any form of foreshadowing about the next few weeks... I am TOO excited. 

Every time I weigh in now, I feel like that is going to be the last time I will see that number on the scale. And that makes me ecstatic. No weigh in again this week because due to not having power for 15 days (we just got it back on Tuesday) I know my weight is only reflecting the no-so-healthy-food that I had access to for the past 2 weeks. I am starting the nutrition segment of the regime on Sunday so I go grocery shopping and prepare myself properly and will be sharing it all here, of course.

Anyone following along? If so, how's it going?

What You Need to Fulfill Your Fitness Goals

This post was inspired by a blog post that I read over at Nerd Fitness. If you haven't checked out that blog, you may want to take a peek. It is definitely a new spin on blogging about fitness. When I was reading this post, my first thought was "Wow! I need this in my life!", but I also wanted to write my own WIOG guide to fulfilling your fitness goals.

                                                                     Source: shes-fine.tumblr.com via KandidlyKim on Pinterest

1. A plan
Yes, I said a plan. You don't need to necessarily pay for a plan like Weight Watchers, Jenny Craig, ect, but you need to at least get yourself situated for the first month to help with your success. Waking up with the motivation to "change your life" is great, BUT a plan will make it even greater. This plan should include healthy recipes to try so you don't get bored and eat junk food, exercises, and even some mini goals to help you stay motivated along your journey. You can even create incentives for yourself when you meet your mini goals.

2. A Honest Friend
Note that I didn't say a best friend. Having that go-to person who can be brutally honest with you is key. In the beginning, you may be running on your own motivation, but mid-way through the journey (or even a week or two into the journey when you are tired of eating plain chicken breast), you will need someone to give you a swift kick of motivation. This friend can be a coworker, blogger, an online friend, ANYONE who knows that you are trying to change your life! This person will tell you to take your chunky behind to the gym instead of going home and relaxing.

Now, after you read number 3, you will think that this person is not needed, but they really are. Every once in awhile, it will help to have someone just pat you on the back and tell you to keep going. They do not need to be the closet person to you, just someone who is honest and sees the hard work that you are putting in.

3. Determination
I know you have heard this before, but I always feel like it needs to be said. You need to want to change. If you don't want it for yourself, no matter how many friends are on your side or how many new plans you create.... it will be nearly impossible to reach your goals. Changing your  body takes hard, long, and downright uncomfortable work. I think every trainer in America has said it before:

You must get comfortable with being uncomfortable in order to see change. 

If you want fast results in a short amount of time, that means more un-comfort in that same time span. If you take your time, yes, it will be more "bearable", but it will still be uncomfortable. In order to succeed, you need the determination to do it all on your own when no one else is supporting you. And that is the hardest part.

Throughout the trials and tribulations of trying working to get myself in shape, that is one thing that has really proved itself to me. I have to take care of myself and not be deterred or influenced in order for this to really work. At the end of the day YOU put every morsel of food into your mouth and YOU do every single minute of exercise with YOUR own body. Therefore, all that determination has to come from you. 

What do you think you need to fufill your fitness goals?

What does Holistic mean?

                                                               Source: shrimpsaladcircus.blogspot.com via KandidlyKim on Pinterest

The Free Dictionary defines holistic as the following:

holistic [həʊˈlɪstik]
adj
1. (Philosophy) of or relating to a doctrine of holism
2. (Medicine) of or relating to the the medical consideration of the complete person, physically and psychologically, in the treatment of a disease
holistically adv

So what does this mean when it comes to health and fitness? I think part two of the definition is really the essential part. When creating a nutrition, health, and fitness regime it is important to look at the complete person, physically and psychologically. I believe that this definition can be a little different for every person when broken down into an actual plan. When I hear the word holistic, I visualize a version of me who his curvy, but slender, flexible, standing in the yoga tree pose and drinking green juice. Yes, green juice. I attempted to juice like Amber started to do, and honestly, it is not for me. I feel so deprived, and diets where you feel deprived are not something that I can force myself to commit to. 

Last June when Work It Out, Gurl first began, I "said" I was looking to embark on a lifestyle change that was not only long lasting, but would yield the body and mind that I have been seeking for years. Although I have never seen some changes, I am no where near where I would have liked to be now. I could sit here and beat myself up, and say all of the things I have accomplished, but that still won't change the the reality of what my situation is at this moment. I need to do better. AND I can definitely say I know better now! When I think about adopting a holistic health and fitness plan, I think about making sure that the body and mind are both being nourished and taken care of together. In the past, I feel that I either focus on my nutrition, fitness, or mental wellness; just one at a time. Never all three to make sure that I can learn to have all facets of myself work in unison to create better me.

Come September  TODAY, there will be some changes over here at Work It Out, Gurl. You will see a definite change in the subject matter of my posts. This summer, I took a summer off from worrying too much about fitness and health due to being stressed in general and about the wedding. But this fall, it will not only be back to school, but back on the good foot with health and fitness. I am not sure what plan, if any that I will be following, but when I get it together, you know I will be sharing it all right here. I will create my definition of a holistic plan to ensure that I can meet my health and fitness goals.

What does holistic mean to you?

True Life: I'm Juicing

Yes, you read the title right, in the quest for finding a smaller and healthier Amber I became a Juicer! Not in a million years would I have ever thought that I would be juicing fruits and vegetables and actually enjoying it. I have never felt better in my entire life and this past week and a half has been nothing short of amazing. Since I pretty much share my entire life with our blogger friends and readers I just had to share the beginning part of my juicing journey.

So in one of my many life changing conversations with Kimmie, we discussed the possibility of juicing. At this point we had both fallen off of the exercise bandwagon, and although our eating is not horrible the scale was not moving and in my personal case it was actually starting to creep up slowly. One morning I weighed myself and I almost died, because I could not believe that I had gained so much weight especially since my clothes are baggy and everything seems to fit just as it did prior to my weight loss.

Kim assured me that most of my weight was due to water weight which I believe because I can't remember the last time I felt my liver floating, and also due to the fact that we weight trained so much I had to have gained a fair amount of muscle. So we spoke to one of our friends that recently lost weight (and looked amazing) and she told us her secret. She actually started juicing while studying abroad. And of course Kim and I started researching, I read, and read, and read until I couldn't read another word, and everything I found raved about the wonderful benefits so I couldn't help but give it a try. In my mind if someone can study abroad and juice all day there should be no reason why I cant juice myself. 

My mom recently purchased a Nutri Bullet which by product of the Magic Bullet and it is perfect, it is an easy clean up and although it is not an actual expensive juicer it still gets the job done and I still reap the benefits. For the most part I put in all of the vegetables and fruits without peeling the skin off, but for some fruits with tougher skin I cut it off. If you are interested in juicing but not ready to cough up the money for an expensive juicer, I would definitely suggest investing in a Nutri or Magic Bullet, you will definitely get your money worth.

So now to the good part, I lost 7 pounds last week!!! I cannot believe it. I have not stepped foot in a gym, and I have not starved myself either. My friend suggested that I watched the Fat Sick and Nearly Dead Trailer, and it is worth watching, it made me even more excited to start juicing. So my quest began, I knew from the beginning that I didn't want to juice all day long, so instead I decided that I would juice for breakfast, lunch and snacks and commit to eating a wholesome dinner. This has worked out great so far. My first day  was a true test because I didn't quite know what recipe to try yet or what fruits and vegetables to mix together, hence the taste wasn't so amazing, but now I pretty much have everything down to a science. I will say that my first day I suffered from headaches, they weren't painful but I definitely felt a headache throughout the day. But after day one it has been smooth sailing. I wake up every day and feel great, AMAZING! I can already see a difference in my skin, my energy is through the roof, and did I mention that I lost 7 pounds? 

The Nutri Bullet came with an extensive book that outlines different juices to try and what juices work best for what so I will definitely let you guys know if I try some and what I thought. But for now my favorite juices are: Spinach, Banana, Strawberry and Blueberry and Kale, Banana, Strawberry, Blueberry and Grapes. These mixes sound gross and the color is definitely disheartening but the taste is actually good. I will do my best to keep you updated with my progress. I am not sure of how long I plan to keep this up, but for right now I can't picture my morning without my juice.

Thanks for reading and as always sat Fab <3

Benefits of Cardio

In April I made a post talking about the Benefits of Weight Training, and ever since that post I have become the ultimate advocate for weight lifting. I never imagined myself being in the gym surrounded by gorgeous men, lifting half if not close to the same weights they were. I have to be honest I have really strayed away from incorporating cardio in my workouts and I know that I need to get back on the ball.

So I made a visit to one our favorite sites- bodybuilding.com and I came across another article that explains the benefits of cardio, and I figured I would share it with you guys. Weight training definitely helps tone and shape your body, but cardio should never be left out of a workout plan. Aside from burning excess calories and fat there are so many other reasons to incorporate some form of cardio into your workout plan.

Here are the 5 benefits of cardio that are outlined in the article:
1. Improved heart Health
2. Increased Metabolism
3. Improved Hormonal Profile
4. Improved Recovery Ability
5. Management of Diabetes

I have definitely noticed that my body has changed since I have started lifting heavier but the scale has not been moving as quickly. So in order to get the scale to start moving I think it is time for me to hit the elliptical and treadmill again. Now that you know why it is so important to incorporate cardio in your workout you might be asking how much cardio you really need.

• The Answer: The American Heart Association recommends 60 minutes of moderate to vigorous intensity activity multiple times of the week. However, the amount of cardio one actually needs varies from person to person and depends on multiple factors such as: how many caloiries you eat, how hard you exercise, your metabolism, age and gender, your fitness level, your body fat percentage and weight, and your exercise schedule. 

The bottom line is that cardio WILL help you lose weight. But it is most effective when it is combined with strength training along with a healthy and well-balanced diet. This does not mean that you can hop on a treadmill and the weight will just fall off, you have to make sure that you are still eating well and getting enough rest.

I hope this was as beneficial as my Benefits of Weight Lifting Post. Thanks so much for reading and as always stay Fab <3.

Benefits of Weight Training

If you walk into your local gym, the chances are that you will see most of the women sweating profusely on a Cardio machine. Research has found that most women skip over weight training and stick to just Cardio workouts. Cardio is definitely important to incorporate in your workout schedule, but in order to see real results in your body, weight training is the way to go.

Most women tend to stay away from the weight room at the gym for a fear of bulking up. But the truth is that unless you are training to enter a body building competition you will not bulk up. Weight training is very beneficial, and although the scale may not move as fast as it does when sticking to strictly Cardio, you will definitely see a change in your body shape. When you do too much Cardio, the scale may move faster but you actually end up losing muscle mass instead of fat. Effective weight training ensures that you burn actual fat, thus you will find that you fit into your skinny jeans faster than expected without a large jump on the scale.

Just like Kim I now have an addiction to bodybuilding.com (I blame this on her). I came across this article about the benefits of weight training and if you are interested you should definitely take a look.

Here are the ten benefits of weight training that are outlined in the article:
1. Lose Body Fat
2. Gain Strength without bulk
3. Decrease your risk of Osteoporosis
4. Improve athletic performance
5. Become physically stronger
6. Reduce the risk of injury, back pain and arthritis
7. Reduce the risk of Heart Disease
8. Reduce the risk of Diabetes
9. Its never too late to benefit
10. Improve your attitude and fight depression

Muscle makes up about a third of the average woman's weight, therefore it has a huge effect on your metabolism. By gaining new muscle, you boost your metabolism and help keep your body lean and sculpted. Muscle burns calories even when you are not in the gym. When you replace fat with lean muscle you will naturally burn an additional 25 to 50 calories a day without even trying.

Thanks for reading!

Personal Training is only part of the process

When most people think of personal training, they immediately see their entire wallet being flushed down the drain. Just spiraling slowly and disappearing into the sewer never to be found again.

But, I am learning, although I went into PT wanting it to be the end all and be all of my weight loss journey, it's not. I still need to work my butt off at home, when I eat, in the gym, and to avoid temptation AND just practicing healthy habits overall (like getting enough sleep).

I feel like I am constantly researching diets and reading success stories just wondering/praying for that to be me one day. And although I do kick some serious butt in the gym when I go, I am not consistent. I like to think I am, but I am not. On April 18th, 2012, it will be exactly a year of me trying to lose weight and I have only lost about 10lbs. I know I can do better than that.

Today in my PT session, we took my measurements and talked about what I need to do to see some more drastic results. I can't live my life feeling the way I do about my appearance.. something needs to give. The conversation went a little like this.

Me: What do I need to do to start seeing some results? 

Reggie: You don't feel like you are seeing results yet?

Me: No! And please don't tell me to do the lemonade diet. I don't have the discipline for that?

Reggie: Yea, okay... you come to the gym at 6am, 4 days a week. And you are telling me that's not discipline?

And this really made me think. I do have discipline, when I feel like it. I just need to work on applying it. A craving for nachos should not overpower my desire to reach my goals. So, Reggie suggested that I try a veggie and protein at every meal regime; basically Atkins,which I just looked into last night during class when I wasn't paying attention to the lecture. I know that low carbs will knock of the lbs. It always does. 

I just need to apply my discipline to my diet AND exercise regime. 

I know when you are starting a new regime you should start right away, there is not use in waiting for Monday. But I am overworked and exhausted AND nobody can make me get to the grocery store to shop properly before Sunday afternoon when I wake up from a coma-like sleep I plan on having. SO, Monday it is.

Another one of THOSE videos...

I really hope Amber and I don't sound like this during our personal training sessions....

Protein Protein Protein

Anyone on a weight loss journey has to have heard the power of protein. You need it. Whether you decide to eat chicken from 9 - 5 or go ahead and incorporate a protein shake into you diet. You need it. Every cell your body contains protein and it is a major part of the skin, muscles, organs, and glands. But when it comes to weight loss, having protein in your food choices will keep you fuller longer. 

My wonderful personal trainer has been drilling the importance of eating protein, especially after a hard workout and in the morning, into my brain every session. I even tried his favorite protein shake after workout and was amazed at how jazzed up it could taste. It was a mixture of water, 2 scoops of chocolate flavored protein, a lump of peanut butter and 1/2 a banana. This shake was loaded with protein and flavor that helped my tired body recover and served as a meal replacement as I raced through the rest of my day.

On Sunday after church, Mr. Man and I made out routine trip to the grocery store and we came across Ensure High Protein Shakes. They were a bit pricey ($11 bucks I think). But we decided to purchase a 4 pack to test them out. In 14oz it packs in 210 calories, 2.5g of fat, 23 carbs, 3g fiber, 5g sugar, and a whopping 25g of protein. The thing I always look for is the grams of sugar. I don't want to purchase a pre-made protein shake that masks the protein flavor by adding in mounds of sugar so the fact that it only has 5g of sugar is great in my mind.

Now for the taste. It does have the proteiny like aftertaste, but the actual flavor isn't bad. It is more than tolerable. I tried it right out the bottle when I got home after it only being refrigerated for less than 10 minutes. I imagine that it will taste much better when it is ice-cold. It is sweet and tastes similar to a watered down milkshake which is perfect for a protein shake in my mind. But there is one thing. It reeks of vitamins. It smells just  like a jar of vitamin pills so you may want to plug your nose and taste it before the actual smell taints the whole experience.

Depending on the price for a larger pack of these from Costco, we may decide to purchase some more. I am about to start a weight loss challenge at my gym, so they require that you purchase protein and a few supplements from them to participate, but I know some days I will need the convenience of a pre-made shake versus mixing it up myself.

Have you incorporated protein into your weight loss regime?

Training Mindset

When I walked into my first personal training session  I was looking for him to give me a workout plan on a silver platter. I just wanted to know what I need to do to be skinny. That's all.

But he wouldn't tell me. 

He gave me the line that I hate hearing the most. "You need to learn your body." Womp. But it is so true. I have tried to many different ways of accomplishing weight loss, but I cannot say that I really know what works best for my body. After wearing him down a bit, he insists that losing weight is a mathematical formula, which I know and agree with. The only real tip that he would reveal to me was burning 3,500 calories every week. I have heard that, but never done it. Why? I'm not sure, that number seemed so daunting. But it turned out to be easier than I had assumed. Last week I was able to burn a whopping 4,537 calories. Yes, you read that correctly. I had 5 butt-busting workouts this week where I really and truly worked hard. So now I know it's possible. 

Last week I had a revelation during one of my workouts. I wanted it. I wanted to feel the burn in my thighs and the sweat drip down my face during my workouts. When my heart rate dropped below my fat-burning zones, I kicked it up a notch to make sure I was working hard. I want this. I want to be more than just skinny. I want to be fit. Last week I proved to myself that I can do what it takes in the gym to get some results. Now all I have to do is keep it up. 

***P.S. I took a before photo in the gym with Amber and I am ALMOST positive that I want to share it with ya'll. BUT coming out as myself in name and with a photo is so scary! That is almost too much accountability for me to handle. If I fail at losing weight, you all will see my face and the lack of change in my body. OR when you see my body change it may be able to motivate you to push harder in your own journeys. I'm still debating. ***