Archive for the ‘Fitness’ Category
Monday, March 8th, 2010
No big shocker that when your trying to change your body composition aka get “toned” and tight while ditching the lunch lady arms, you have to find other ways to celebrate and luxuriate beyond food. Our culture, scratch that, MOST cultures surround good times with celebratory meals, sugary cakes and liquor. So. What now? What about you? Relax, as soon as your done pouting about not being a ringleader in the food festivities, you’ll come up with something better. Better for you both physically AND mentally. Finding other ways to feel like your treating yourself on a regular basis will be a pivotal tool in your long term results and most importantly-happiness with your lifestyle. So when the true celebrations roll around, you fitness has earned your the right to enjoy.
It could be a hobby, a simple everyday luxury like a cup of coffee and 10 minutes of silence, or whatever works for you. So I wanted to open this blog up for you to support each other with some great ideas to get through the initial or final stages of a nutrition program that is build for results and not always for comfort. I’ll share a couple of mine and I hope to get some more great ideas from all of you. 
- Take a relaxing, hot shower (a great escape I turn to time to time to unwind) Always feels like a fresh start
- Playtime with the pup. He’s always silly and ready to go. Pets have a knack of loosening up even the tightest cranky pants
- A hot cup of coffee or uniquely flavored tea. I take my time with it and choose flavors (sugar free for coffee) that appease whatever cravings I may have. Do one better and spend this chill time with some close friends and catch up. Talking about your life-the good, bad and yes the little uglies here and there- will prevent your pent up emotions from steering you toward the fridge.
- Read something. Watch tv for 5 minutes and you’ll probably see a half dozen fast food commercials. Not the greatest for fragile will power. Get lost in an interesting read and pass the munchie time by broadening your horizons. If your super busy, I get it, just set a timer for 15-30 minutes so you don’t procrastinate on important projects.
- My favorite, I set a certain goal to have (blank) amount of really successful days or weeks and then reward myself with getting a massage for all my hard earned work and discipline. Never fails to motivate me. The key is to actually set a goal in order to win the prize.
Tags: boost your mood, diet, fat loss, fitness goals, marlboro personal trainer
Posted in Fitness, Nutrition, Uncategorized | No Comments »
Monday, February 22nd, 2010
Let’s get right down to business. Here are your next couple steps to progress in no particular order. Step one take your scale and throw it out the window. Step two, make sure the coast is clear.
Why? Because your own pants are a way better indicator of changes in your body composition when you don’t know what your body will look like with more lean muscle. Now that you are exercising “for real” and not just cardio-cizing yourself into a skinny fat oblivion, you might not know what to expect as you get more lean mass and lose fat. Do you have a pair of sexy pants you bought one “skinny summer” that make your butt look fat? Well sometimes it’s the pants and other times… it’s your butt. Just sayin’. 
But just because they might look a bit frightening or you can’t get them up your thighs, all is certainly never lost. These pants are your new best friend. They’ll tell you the truth even when you don’t want to hear it, they won’t sugar coat it, and they will give you the praise you deserve when you work hard and earn your body some cutey booty points. I recommend a non elastic waist for best booty-buddy results. We tossed the scale because no one can say what your new and improved body will weigh when you like the way you look. You may actually look better when you are 5-10 pounds more than your lightest weight on the scale but are leaner and more fit looking. It’s ok if you don’t believe me just yet. Just keep up with your nutrition, strength and conditioning and you’ll see for yourself.
When the pounds seem to take there time coming off, it doesn’t mean that your not getting the results that you are looking for, a tighter, more defined body. But in order to watch and feel the changes directly, you need a good form of measurement that isn’t obsessed with numbers and focuses on your actual goals which are feeling better and looking great in your jeans. Gauge this directly by marching into the skinny section of your closet and grab a pair of old faves. No, you are not trespassing. Your butt belongs in those jeans and you deserve to be wearing your clothes instead of them wearing you. Select a pair that you can just barely get buttoned and are much less comfortable than the jeans you’ve been falling back on every day. Keep them out. Try them on once a week to stay motivated. Don’t wash them or do anything to them that would give you an excuse as to why they aren’t sliding on. You’re not wearing them out just yet, just keeping them handy for reliable feedback.
Well? Go get them! What are you waiting for? Don’t be afraid that they fit tighter than you thought. You’re starting point is not to be judged, it’s what happens next week that needs to be assessed. If you’re ever afraid to try them on at the end of the week it might just be that you subconsciously know that you didn’t follow your program as closely as you should have. Everyone I work with that is following their nutrition and training is excited to show me their food log and even to take measurements. If you’re not, you’re telling yourself something. So get excited and slip into something a little less comfortable! You’ll have the evidence you need to stay motivated & feel great about your progress whether YOU see it or not. Let the jeans do the talking.
Tags: diet, fat loss, morganville/marlboro personal trainer
Posted in Fitness, Nutrition, Strength Training | 4 Comments »
Wednesday, February 17th, 2010
Day two is officially in! Have you been logging your food? If not, I bet if you opened a blank document on your computer screen you could remember everything you ate today (unless you really want to forget-in which case, you need to write it down as a reality check.) You don’t actually think that just because no one saw or it’s not on paper, that it doesn’t count, do you? Just do it already and get the ball rolling on positive changes.
For those of you already over the first mission-starting a food journal, we’re moving on. What did you have for breakfast today? I had 1% low fat cottage cheese, apple and organic peanut butter. I have to take my breakfast on the go by 5:30 every morning so that works for me. BUT I have other options ready to go for mornings I’m not in a rush and an option for when I’m in oops-I-hit-snooze-4-times mode, so that I never risk skipping the most important meal of the day. Just look how happy it makes this fella!
Eating a well balanced healthy breakfast is essential to firing up your metabolism, balancing your blood sugar and assisting you in much better decision making at your next meal or snack. You simply cannot afford to slack off on meal one not only for the above reasons but also for the mental aspect. If you feel like you screwed things up first thing, and tell yourself “you’re off” or you’re a failure at your new program, well then, you’ll most likely live out that self-defeating mantra. So shape up and get ready for…whatever the morning throws your way.
What do some simple, well rounded Meal #1s look like?
- 1 omega egg with 5 whites and veggies, 1/2 cup oats & 3 fish oil
- 1 cup 1% cottage cheese w/ large apple & Tbs Organic Nut Butter (try slicing the apple into the cottage cheese and adding cinnamon)
- (better than a skipped meal)-Protein shake in water, almonds and any piece of fruit I can grab
When it comes down to it there is no such thing as a good excuse. Keep your shopping list tailoring to the reality that rough days happen, oversleeping happens and you need to have the basic supplies to keep up with life.
Please feel free to post your fave breakfast solutions! You may just help someone find a new fave or find one yourself!
*scroll over the word “comments” below for a link to post*
Tags: boost your mood, build a metabolism, building healthy habits, diet, eating clean, marlboro personal trainer, meal ideas, Nutrition, personal trainer, weight loss
Posted in Fitness, Nutrition | 15 Comments »
Monday, February 15th, 2010
My Journey Down The Aisle
News Flash! For those of you who don’t know, Mike Hanley from The Training Studio & HanleyStrength.Com and I are getting hitched in June and beginning our life as a Super, Butt-Kickin Duo!
Changing lives, fighting lovehandles and sculpting tushes on a daily basis. 
BUT! That doesn’t mean that the hectic wedding planning and long days at the studio don’t take it’s toll on my energy levels just like the next working girl. When It finally comes down to that little window when I need to squeeze in the “me time” to make sure I feel and look my best for our big day, I have to admit, I’m feeling a bit lackluster. I’m also not going to name names by mentioning Holly, Jaime and Mara as Co-Bride-To-Be-Babes and the slew of beautiful ladies like Laura, Diesel, Nicole, Jackie, Amy, Jamie….the list goes on, who will be strolling down the aisle in honor of their Rock Star Friend status to the brides to be as well. Life’s a stage ladies! So lets team up and give it our best side!
I’m turning my blog into a support forum for ANYONE who wants to make changes, stay motivated, learn new diet and exercise tips and feel like they have a place to check in on a regular basis. Making sacrifices in your lifestyle to get results doesn’t have to be a drag. So let’s all keep putting our best foot forward “left together, right together, left together….” and make the journey down the aisle, or to the beach, or where ever your vision takes you-together!
My first results-driven tip? Start your food journal today! This is a must if you want to know what’s working and what’s not. Feel free to post your meals on the blog. It can help keep you feeling accountable and you will have someone to glance at it and offer suggestions. I started my log up today as well. I use a free online food journaling program called FitDay check it out. It won’t cost you a dime. Join The Journey AND the Body Blog for better strategies and more support! Post if you’re on board!
Tags: Bride to be tips, diet, exercise, fat loss, marlboro personal trainer, morganville personal trainer, motivation, nutrition support, weight loss
Posted in Fitness, Nutrition, Strength Training | 29 Comments »
Saturday, January 2nd, 2010
**BE INSPIRED TO BE A BETTER YOU**
We all have learned that looking at our weaknesses is essential for progress.
Equally important is letting go of the limitations you cannot change
and recognizing your strengths,
allowing you to be the
BEST YOU
possible!
Tags: Fitness, inspiration, marlboro personal trainer, morganville personal trainer, motivation, strength, weight loss
Posted in Fitness, Strength Training | 5 Comments »
Tuesday, December 29th, 2009
I bet many of you are already thinking it…it seems to be the time of year when you move past making wish lists for your loved ones and start scratching up a wish list for yourself in the New Year. With the blur of glitter, tinsel and candle light fading fast you find the time to evaluate yourself and your life over the past year. Do you remember what you vowed to do last year? Well? Dare I ask? There is no shame in not being able to achieve all your fitness or weight loss goals all by yourself. There IS shame in knowing you need guidance and the proper tools to succeed but do nothing to seek out a solution.
Health and a great body are not as ridiculously expensive or out of reach as the media would have you believe. You do not need personal chefs, a trainer 7 days a week for two workouts per day and a closet full of ipod-ready, climate proof training apparel dangling neatly over a slew of top of the line fitness shoes and those lame booty lifter sandals in every shade available. Would it help? Probably not even. Because everyone’s results start upstairs. No, I’m not talking about the level 2 cardio deck at your local gym. You’re results start in your mind-your attitude, motivation, effort to seek out quality knowledge and strategies that will once and for all help you achieve that elusive fit body.
So step 1. Resolve to STOP crash dieting and overtraining for a month before you feel like crap and quit. If that cliche’ worked, everyone in the world would be fit and fabulous by spring. So why not try something new? Something that has potential to change your life and leave your resolutions for something more profound than losing weight.
Step 2. Write down your goals and collect your measurement tools. For example, if you want to fit into your size 5 jeans comfortably enough to not have to do squats to stretch them out before a night on the town 
then pull those jeans out of the drawer and keep them accessible to gauge your progress. You can also pull out a favorite bathing suit and take pictures-front back and side. NOBODY wants to but its motivating and you’ll be glad you have them to compare to new ones later. Lastly, notice I didn’t say lose 40 pounds. Forget the scale and go for the “look” you’ve always wanted, not some random number.
Step 3. Clean up your diet. Ditch meals in wrappers or boxes like snack bars, cereals, frozen meals and other processed foods. Opt for natural sources of food like lean proteins, veggies, fruits and nuts. Sound too simple? Well, if your hooked on junk food it can be a challenge but it’s only hard if you make it hard. What do I mean by that? Calling your boyfriend is easy, calling him when you want to dump him? Seems hard. But its still just a phone call. It’s all in how you perceive it. So when you go to grab a snickers or bagel with cream cheese and you remember you should be eating natural foods… you decide either stick to your goals and find something healthy you like, or you eat it anyway. Not a hard choice. Just a choice.
I know that this can be YOUR YEAR. Because I’ve seen many finally have “their year” and make it happen for themselves. It’s doable. But first things first, don’t do what you did last year and start on step one!
Tags: diet, fat loss, Fitness, marlboro personal trainer, morganville personal trainer, Nutrition, personal trainer, weight loss
Posted in Fitness, Nutrition | No Comments »
Friday, June 5th, 2009
We know how hard all of you dedicated members are working during your training sessions and metabolic condition classes. We also know that when your pushing yourself that hard, occasional muscle soreness will remind you for 1 or 2 days just how hard you worked. Where muscle soreness is natural and nothing to be concerned about, the worst thing you could do that next day or two is to “take it easy” or hit the sofa to rest up. Being sedentary will contribute to, and lengthen the duration of your stiff muscles. The best thing you can do for fast relief is get up and move it! Now I am not giving you permission to over train and do strenuous exercise everyday, but I am reminding you that the best solution for relieving muscle aches is healthy blood flow to the sore spots and throughout your whole body. That blood flow will warm and ease your muscles while supplying them with the nutrients they need to feel relief.
Some key reminders for you to feel better fast:
Do not HOLD stretches while your body is stiff and you have not warmed yourself up. Holding stretches are known as Static Stretches. These are best left to the end of your training sessions or after engaging in enough movement activity to break a light sweat. You’re muscles will not be as willing to “give” and stretch if they have not received adequate blood flow.
Do not bounce (ballistic stretching) or force a movement that your body is not ready to give. A good indicator of this is if a stretch causes you pain, causes you to break the form of the movement or makes you grimace in a face of true discomfort. More importantly, stay within your current range of motion and continue the movements as you steadily increase that range of motion allowing healthy blood flow to the achy area.
Keep it moving! Don’t change your movements to cater to your soreness. Move through regular steps and reaches so that you don’t avoid using the areas that need to be loosened up.
Follow this at home solution to muscle soreness for a full body treatment after another great Training Studio Session!
- Walking Warm Ups 1 to 2 lengths each
- Stiff Kicks 15 reps each side
- Seal Jumping Jacks 15 reps
- Prisoner Goodmornings 15 reps
- Arm Circles small to big 20 forward then 20 backward
- Spiderman Hip Stretches 12 to 16 total reps
*Each rep and round increase the range of motion through each movement while taking minimal rest, creating optimal body heat to warm muscles and feel relief fast
*Repeat 2-3 total rounds through and start feeling more flexible!
Lastly, if an ache or pain persists longer than 3 days, inform your trainer! Open lines of communication are key in achieving the best results for your body. Let us help you feel your best!
Tags: aches and pains, at home mobility workout, at home workout, back pain, body weight workout, chronic pain, done for you workout, exercise, family health, fat loss, fat loss results, Fitness, fitness goals, flexibility, healthy life style, life style changes, mobility, muscle soreness, personal trainer, recovery, sports recovery, streching, training, weight loss
Posted in Fitness, Strength Training | No Comments »
Thursday, May 21st, 2009
It’s no secret that our children live in a different world than that of children raised even as short as 5 years ago. Internet, X Box, Game Boys, Wii, texting and super sized-super convenient meals out. Obviously no parent is responsible for the crime rate that keeps our children from riding bikes all over town or being tempted to order out all the time because both parents work crazy hours- But! There are some precautions to take immediately to ensure that your child doesn’t become a statistic in the battle of obesity now or later in life.
The secret? The smart start young! Even with all the technological distractions these days it’s imperative that you begin to instill healthy habits in your child or teen’s regular routine. You teach a child that they have to brush their teeth whether they like it or not from a young age, and sure enough, because they know its important to their health, they do it the rest of their life. Now if we only did that with exercise and balanced nutrition! Well, I would like to pose the question Why not? And why not start today?
Step One: It’s irrelevant whether your child or teen is currently at a healthy weight or not. They all need to learn about a balanced diet and the importance of physical activity (besides Guitar Hero). Most importantly, do not discriminate between your children if one is a different weight or size than the other. A healthy body image is instilled and doesn’t just magically appear. Teach health equally and foster only positive emotions towards fitness and proper nutrition.
Step Two: Breakfast is a must! No matter the age or the fuss they kick up about being picky or too busy to eat before catching the bus. Choose a breakfast with a healthy source of protein, carbohydrate and fat for a well balanced meal that will support your child or teens: brain function, mood, metabolism and focus in school. Ex. 1 whole omega egg with added whites (veggies are an added bonus) and either a piece of fruit on the go or throw those eggs over some whole grain toast. In a super rush? A scoop of dream protein blended for a minute with some frozen fruit and a small handful of almonds is fast and will have your child thinking they earned a smoothie treat.
Step Three: Prioritize your child’s busy schedule. Don’t keep health on that back burner for when social clubs, art class and other after school activities are over. Enroll your child in a fitness program where they will learn about strength, conditioning, healthy foods, discipline, team work, respect…and the list goes on and on. Check out our programs here and allow your child or teen to watch and try one for free with no obligation.
Step Four: The teeth brushing rule- It is your direct responsibility as a caretaker to help keep your child consistent. I don’t know any parent that purchases a tooth brush and doesn’t encourage and check that their child uses it regularly. Do the same with their breakfast, training and positive reinforcement for a healthy body image. They will thank you in the future with the same pearly smile.
Step Five: Start today! Not after the school year or after camp or…you catch my drift. Your child is growing NOW and learning NOW. We can’t put that on hold so let’s not wait. Take even the smallest step today by getting outside with your child or teen and going for a bike ride, walk ,or invite the neighborhood kids over for a back yard game of badminton. Learning a healthy lifestyle can be really fun if you let it!
Post your experiences of bringing your child to The Training Stud
Tags: active children, boost your mood, building healthy habits, children's fitness, children's fitness program, children's health, diet program, exercise, family fitness, family health, fat loss, Fit Families, fit kids, Fitness, healthy life style, keeping teens off the internet, kids texting, Nutrition, personal trainer, Quii, stop teen texting, teen training, training, weight loss, young athlete training, young athletes
Posted in Fitness, Strength Training | No Comments »
Thursday, May 14th, 2009
Alright, summer is looking us right in the face and daring the brave to ditch the sweats and show some leg. So what about that left over body fat that lurks right above the knee cap we so lovingly call “knee knuckles”? When did that get there?! I know, it seems it just came out of nowhere and wants to go nowhere. So what do you do?
If you’re part of The Training Studio family then you have probably heard us say over and over that there is “no such thing as spot reduction!” BUT with clean eating and training it is possible. Besides sticking to your Studio Nutrition Plan you need a kick butt training session for those legs that challenges those muscles, revs your metabolism and helps you create a tighter look by creating a stronger, denser muscle and burning the body fat that haunts your natural shapely curves.
Check out my sample workout set below for a leg blasting exercise routine to help give those knee knuckles the ol’ one two punch for knock out legs! Keep in mind, its about quality NOT quantity. Do not train your legs the day before or two days after as your muscles need time to rest and recover for best results.
Exercise
A1 Stepmill or High Incline Treadmill 5 minutes-fast pace
B1 Lunge Jump – 3 sets – 8 reps each leg – no rest
B2 Squat Jump – 3 sets – 8 reps total - no rest
B3 Body Wt Squat – 3 sets – 20 reps – 60 seconds rest then repeat
C1 Single Leg Dead lift – 4 sets – 8 to 12 reps – 90 seconds rest
D1 Walking Lunges Medium Step – 3 sets – 20 to 25 each 60 seconds rest
Notes:
• The plyometric superset (sequence B) is bodyweight only; no added resistance.
• With the exception of the dumbbell stiff-legged deadlifts, no sets should be taken to failure
Have Fun!!! Feel free to post comments about your workout experience!
Tags: at home workout, body fat, body weight workout, done for you workout, fat loss, fat loss fast, fat loss solution, female fitness, Fitness, get in shape, get results, jump training, knee fat, lean legs, lose fat, personal trainer, weight training, weight training for women
Posted in Fitness, Strength Training | 1 Comment »
Monday, April 6th, 2009
One of the biggest myths and misconceptions in weight loss is telling yourself that your body is what’s holding you back from your fitness goals and your genetics are the blame. I’m sure you’ve all heard someone out of shape say “I just can’t lose weight, I have a slow metabolism!” Well, I have heard this many times and seen it proven wrong many times, so it’s my pleasure to break the good news to you…YOUR METABLOLISM IS WHAT YOU MAKE IT.
You might not be in the 1% of genetically gifted individuals that can eat whatever they want, but we average Joes’ just need to get over it. There will always be someone out there that genetically breaks the rules. For instance, that 98 year old neighbor that has smoked two packs of cigarettes a day and eaten junk food their whole life but has no health issues. Or that girl friend of yours that eats buttered bagels and cheesy tuna melts for lunch but never gains a pound. Well get off the pity pot because there is absolutely nothing wrong with having a normal or average metabolism.
If you come from an overweight family, or have hereditary thyroid issues, this just means that you may be predisposed to having to work harder at your fitness goals. It is by no means a lifelong sentence to be fat or out of shape. People with a family history of high blood pressure, may have high-ER blood pressure but through training and nutrition can keep it within normal range. This person isn’t destined to have a coronary if they take good care of their body.
On the other hand, I must tell you it is also common to take a normal metabolism and slow it down by yo-yo dieting, crash dieting, fasting methods and/or an unfit sedentary lifestyle. But again, the good news is that you can rebuild and make a better metabolism and well, the bad news is that you don’t have that excuse anymore. So, let’s stop finger pointing at the genetically elite. Honestly, I can’t remember the last time I looked at an Olympic Sprinter and complained to my friends that I couldn’t sprint to my mail box in 2.3 seconds. Catch my drift?
Please post comments and thoughts and stay tuned for tips on building a healthy, fat-burning metabolism!
Tags: boost your metabolism, fat loss, Fitness, fitness goals, lose weight, marlboro bootcamps, marlboro personal trainer, Nutrition, six pack, slow metabolism, training, weight loss
Posted in Fitness, Nutrition | 3 Comments »
