Fat, frumpy and forty seven. I was 5'6 " and 180 lbs. My weight had been as high as 198 after my last son (now 9 years old) was born. I felt I was destined to be this way forever. I felt hopeless. I hated having to go out to events or dinners. I did not have many clothes and hated shopping for myself. I would often find myself rushing to the store a few hours before any event trying to find something to wear. Nothing looked good. I avoided looking in mirrors. My feelings about my weight and body kept me from fully participating in life.
I felt invisible.
My wants and needs took a back seat to everyone else's. I have three sons, 19, 17 and 9 a husband.
When I met my husband I was 25 and weighed 128lbs. As our relationship progressed we ate out more, worked out less. When we were married I weighed 135. I thought I was fat then. As the children came along we decided I would become a stay at home mom and so for the next 18 years I stayed at home and looked after everyone but myself. My weight kept creeping up. Over the years I tried various methods of getting fit: weight watchers, joining an all female fitness club, running, Pilates, yoga, power walking, jogging, slim fast, Dr. Bernstein. I did not see the results I was after and often became distracted from my goals by the day to day challenges of living. My husband traveled a lot when our two eldest were small and I was often alone and isolated. We did not have family support nearby and I often turned to food late at night once the boys were in bed.
Last October I decided to make yet another kick at the can. In August we had gone out to Penticton to visit my husband's family. I saw my sister in law for the first time in a year. She had totally remade her body. She had always been active and eaten right but she could not seem to get her body to where she wanted it to be. She looked extremely fit and happy. I asked her how she had accomplished her new body. She looked like an after picture you see in the magazine ads for weight loss supplements. She told me about Lisa and her new training and eating program. When I got home from the visit I continued to think about how great she looked. I did not believe that it was possible for me to accomplish what she had. In October in a fit of desperation and longing I called my sister in law asking for Lisa's contact information. I emailed Lisa asking her if she would be interested in working with someone like me; someone who was not looking to become a fitness model or competitor; someone who just wanted to get her groove back. Lisa responded right away and we got to work.
At first I felt totally overwhelmed by the nutritional guidelines. Counting carbs, proteins and fats was new to me. How was I ever going to pull this off? I quickly got the hang of it with Lisa's guidance. The workouts Lisa designed were challenging and fun. The most important thing Lisa told me when I spoke with her was that it was time to put my needs first. I had to look after myself in order to look after everyone else. I had heard this before of course but Lisa made me believe that my health and happiness was important and worth working for. I had to be a little bit selfish carving out time to workout and plan my meals.
I was uncomfortable with this at first but I quickly realized that my family benefited from my new found energy and knowledge. Life continues to throw curve balls, as it will. The teenagers get into various problematic situations, basements flood, the heat pump gives out in the dead of winter, family health issues arise, holiday sweets and goodies continue to temp, washing machines break down, plumbing backs up, car accidents happen ( no one was hurt thank goodness), the dishes still pile up, laundry is endless. Any one of these situations would have sent me running to the cookie cupboard, or the chips, or the pots of pasta and tomatoes, I used to eat in front of the TV after everyone was in bed. Now that I am doing a better job of looking after myself I can better cope with all the things life throws at me without turning to self defeating habits.
Lisa is with me the whole way. On one occasion, after I sent her an email saying that I did not think I was getting anywhere called me to give me a pep talk and "pulled me off the edge".
To date, I have lost 41 lbs and many inches.
My husband and I just got back from a trip to Costa Rica. It is the first trip in our marriage that I have not been ashamed to be seen in a bathing suit. It was very freeing not to worry about the shape of my body. I was comfortable in my own skin for the first time in a long time. I still do have my challenges. I would catch myself looking in the full length mirror in the hotel room ( I don't own a full length mirror at home) and think to myself, I wish my legs were that fit, I wish I looked that good. Then with a jolt I would realize, Hey that's me! I am that woman!
It is possible to be fit and healthy. Even if you don't fully believe it can happen for you, make a leap of faith. You never know where your journey will take you.
June 2003 is when my own personal journey to transform my physique, my lifestyle, my business and take the stage as a fitness competitor began.
So this is my story.
I am 5'1 and in this picture I was about 20% body fat and 105 lbs. Now, please understand this is a healthy bodyfat and weight and by no means did I think I was fat or out of shape. These pictures are meant to illustrate exactly HOW much you can make changes to your body with the right nutrition, exercise, guidance and dedication to make things happen.
These pictures are also meant to show each of you that I am NORMAL and I started at the beginning just like each of you. My body composition changes did not happen overnight, my healthy eating habits did not come naturally (have I ever mentioned how long it took me to hop on the vegetable bandwagon?). First and foremost I have been my own test subject, I have also worked with coaches and teachers who have inspired me and have played a huge role in both my physical and mental transformation.
I will give you a snap shot of where I came from.
I was the girl who was active in dance when I was young and then hit highschool. Gym class was a joke... I hated it and took it because I thought it would be easy. I was the girl that would put the track pants on OVER my jeans partly because I was lazy and partly because they were too tight to get off.... hey what can I say I am a product of the 80's... tight jeans and bands with big hair were all the rage. My lack of participation and frequent trips to McDonalds during gym block almost resulted in a failing grade which would have prevented me from earning my high school diploma. Trust me, the irony of this is not lost on me.
Once out of school I did discover weight training and loved it but never REALLY applied anything or trained effectively... all I knew was that I loved being in the gym... sometimes.
Healthy eating... what was that? My mom did a great job cooking healthy meals but once I was out on my own I enjoyed the freedom of having ice cream for breakfast and have a vivid memory of cooking frozen corn in a fry pan. Yes, I was a true wonder in the kitchen. I was hooked on Dorito's, microwave popcorn and SLURPEE's and it was mandatory that an extra Slurpee be in the freezer at all times so I wouldn't have to get my lazy ass in the car to drive all the way to 7-11 (which by the way was a 5 min walk at the most). Of course I still needed to hit the 7-11 to pick up my cigarettes... yes my friends, I was also a smoker.
So that is me in a nut shell... its not pretty and to publish my truth for all to see on my blog was harder than I realized when I made the decision to share it. Who I am today is a direct result of where I started and the JOURNEY it took to get here... and my journey is still on going.
Today my weight floats around 106 to 110lbs and my body fat sits around 12 to 15%. You can see from the pictures on my website that my body composition today is dramatically different. I know everyone has heard, read or been told that weight training can change your body and I am living proof of this. Ladies do not be afraid to pick up a dumb bell weighing more than 5lbs BUT also understand that a change in eating habits is critical for success. Weight training and cardio alone WILL NOT give you a tight, toned and fit physique.
I am still learning, growing, changing and evolving... physically, mentally, personally and professionally but now my focus is on my family of clients who are embracing thier own journey and finding a healthy balance in my own life.
I hope this inspires something in each of you and that you realize that whatever your fitness goals may be including weight loss, muscle gain, muscle toning, improved athletic performance, injury re-hab or just learning how to finally get off the diet wagon and start eating and living healthy. It CAN be done.
Time will pass regardless of if you do something today or not...
So start something today, and tomorrow you will be one step closer to achieving your own transformation and creating your own story... and I hope you will share it with me!
I wanted to share the next poem that reflects the continuing journey and growth of the client who wrote the Body Image poem. I want to sincerly thank her for having the courage and strength to share such intimate thoughts with me and allowing me to share them with you.
Everyone has the ability to let go of the crutches and fears that cripple us from achieving what our hearts desire. It just requries taking the first step and having a helping hand that will walk with you, pick you up when you stumble and be the voice of comfort, re-assurance and strength when the negative voices try to rise up.
Journey
Is it that you can't? Or is it that you won't? Walk this path with me... The question is moot.
For I must carry on Without you, And leave you behind. Today, I mourn your loss.
But I cannot stay here with you, Stuck in the quicksand Of everyday simplicity. It bleeds my heart dry.
The depths of my soul Hunger for a power of experience Surface living can never provide... My spirit calls.
Too, I dream of the day When you cry to be freed. And fear, I hesitate by your side And be not on shore To throw you a rope.
But pray! Don't linger too long... Lest I be too far up the hill To hear your call.
Well here it is ... we are almost at the end of April and I have been visibly absent from posting on my blog. For anyone close to me you will know that my own life has been filled with challenge, change, new experience, the awakening of my spirit and the grieving process for time gone by.
Just like every client I am also a work in progress and am constantly learning not just about fitness and nutrition but also about all things that relate to the process of body composition change. I got to experience first hand the devastating effects of stress and hormones on a woman's body... I also took a walk in the land of cookies and now have a new found appreciation for how and why most women turn to food for comfort. Even though I am a very clean and healthy eater and diligent about my own exercise I found that when I was going through the motions of a changing life I struggled to stay the course.
I will tell you that eating simple sugars, not eating every 2 to 3 hours and letting my consumption of good fats go MAGNIFIED my emotions, altered my body composition quickly and made everything worse. This was a great lesson for me to learn.... FOOD really does affect our emotional state and once I embraced the lifestyle that I truly love my mind cleared and my enthusiasm and spirit returned. Even through all the tough decisions and turmoil I endured I believe, as I always do, that each experience in life teaches us and provides us with more positive than negative regardless of the situation. Even my injuries have given me invaluable learning opportunites that I would not have otherwise had.... don't get me wrong, I would still take un-injured any day but am just trying to make a point about looking at the positive you can pull out of each experience.
Spring is finally here and the female spirit is large right now... are you embracing yours or are you struggling with a poor body image and dark feelings about yourself?
I plan on making this the best spring and summer I can by living healthy, eating naturally clean foods, taking in the beauty of the world around me and feeling good not just about how I look but how I feel on the inside.
Each of us have that spark inside us... every woman has an amazing energy inside her that deserves to be set free. It's not to late to make this the summer you feel the best you ever have about yourself.... What is your dream? Do you want to be the hot mom at the pool? Get into that fabulous pair of shorts you saw just yesterday at the mall? Feel sexy and confident for your husband or boyfriend or better yet, just for yourself? Do you want to be able to put on that tank top and LOVE how your arms look? How about being able to chase your kids around the park or actually do the monkey bars with them?
Life is waiting for you... the question becomes are you ready to really do what it takes this time so you can LIVE it to the fullest?
This poem was submitted to me by a client who started in a very dark place that MANY of you will relate to. It brought me to tears and I asked her if I could share it... this poem inspired me to get back to writing this blog and expressing my own feelings. I am happy to say that this phenominal woman is no longer in this place. Her journey has been long both physically and mentally but she has continued to work through the fear, self doubt and dark feelings to take herself to an amazing place. Her spirit is very large and she has transformed into a beautiful butterfly. I am so very proud of everything she has accomplished and what she has overcome.
I feel very blessed to have been a part of her journey.
Too Body Image
"Beached whale," "Broad ass," "No, honey, that doesn't suit you" "She has the body, you have the face," "There, that's very slimming" "Fat," "Pork," "Grease" Loser
The voices echo Flagellating my eardrums One more time "You are not good enough," they say Never have been, never will be Truth is - you are too Too fat Too intense Too sensitive Too smart for your own good Too, just too
You should be - "less" Less fat Less emotional Less independent Less, just less
His fists pound on my ribs, back Echoing the voices Be less, be less, be less Every blow, trying to remove the excess Pounding my flesh, bones Into a compact version 'Til I seem less - to him
So when he leaves I resume the chant, resume the act Be less, be less, be less Long after the voices have ceased And the bruises faded I resume Take his place Keep me "less" So no one else will see...me
There once was a woman who woke up one morning, looked in the mirror and noticed she had only three hairs on her head.
"Well," she said, "I think I'll braid my hair today."
So she did and she had a wonderful day.
The next day she woke up, looked in the mirror and saw that she had only two hairs on her head.
"HMMM," she said, "I think I will part my hair down the middle today."
So she did and she had a wonderful day.
The next day she woke up, looked in the mirror and noticed that she had only one hair on her head.
"Well," she said, "today I'm going to wear my hair in a pony tail."
So she did and she had a fun fun day.
The next day she woke up, looked in the mirror and noticed that there wasn't a single hair on her head.
"YEAH!" she exclaimed, "I don't have to fix my hair today!"
-author unknown
Attitude really is everything.
My mom gave this to me because she recognized that this is truely how I live my life...
I'm not perfect and I do have my moments but I choose to start everyday with the right attitude and ready to take on whatever is thrown at me.
Trust me when I say it is hard to get inspired about 5am cardio but I LOVE how I feel when I leave the gym knowing that I accomplished my goal.
I have said many times that great achievements always follow hard work, dedication and focus.
The road isn't easy and for most of us the journey seems long. Stay postitive, have the right attitude, focus on making the small goals happen (like just getting your butt out of bed and to the gym!) and you will be amazed at how much brighter your life becomes.
"If I accept you as you are, I will make you worse; however, if I treat you as though you are what you are capable of becoming, I help you become that."
Goethe
This was sent to me by my coach, colleague and friend Jodi Jones and is one of the most profound quotes I have read in some time.
Each of us possess fears, doubts and insecurities and these are the road blocks that stop each of us from achieving our goals.
In each client I see infinite possibilities
I see the untapped potential
I KNOW what each of you are capable of achieving because your insecurities do not cloud my vision.
I push you because I know you can do it. I push you because I know squeezing out that one last rep will make you feel SO powerful. I push you because I see no limitations in your ability. I push you because I know you don't have to live your life in a body you hate. I push you because you ARE mentally strong but just don't believe it yet. I push you because you will leave your workout feeling accomplished and empowered. I push you so the voice of doubt can't be heard over me telling you loudly that you CAN. I push you because you CAN achieve anything if YOU believe in yourself. I push you to make you uncomfortable so you are FORCED to beat down those doubts and insecurities.
I push you to be your best, train your hardest and stay focused on your goals because I care.
Honestly, every client matters personally to me.
I want you to see and believe what I already KNOW is the truth.
I will never treat you any less that what I know you are capable of and what I KNOW you can become.
I won't buy into the insecurity, the doubt, the negative self talk, the fear.
I won't buy into the excuses that stem from these self defeating thoughts and feelings.
My ability as a trainer goes much farther than prescribing sets and reps.
If you have been struggling with losing weight, gaining muscle, increasing your core strength or even finding the motivation to exercise a trainer is an absolute necessity.
That's right a necessity.
I know exactly what you need to do to to achieve your fitness goals. I have a proven strategy that consistently gets my clients results if they listen and act on my instructions.
My passion is for fitness and good nutrition which means I am constantly learning, absorbing, testing and implementing strategies that benefit my clients.
My job is to get my clients results and I deliver.
I am to my clients what my book keeper is to me. An ABSOLUTE necessity. I can't live without this woman and have struggled for years trying to get my financials in order. I thought I could do it on my own but the reality is I have no passion for numbers or keeping receipts in order. Yes... I hang my head in shame.
The point is I hired her because she is passionate about what she does so she KNOWS the ins and outs of how to make my numbers tick. Without her I would still be struggling. She is worth every penny I have spent and I can't even begin to tell you how much time, stress and effort she has saved me.
So, to me she is EXACTLY what I can be for every person out there who has tried and failed at weight loss and discovering the body they have always dreamed of.
Stop thinking of fitness trainers as luxury items because I can assure you we are not.
I am an educated professional who lives and breathes fitness.
I can swiftly move you towards achieving your goals, give you qualified information on nutrition, cardio, weight training and dispel common myths that still have a strong hold on the general population like popular urban legends.
I will not only transform your physique but can initiate change that will trickle down to all areas of your life.
An investment in a qualified personal fitness trainer is an absolute necessity to get the job done. I guarantee you won't regret the investment you make in yourself by hiring BUC to help you get there.
Stop thinking about it and take action contact me today and become part of the BUC family! lisa@bucfitness.com
This is an amazing recipe that was created by my master chef Lissette Steinke. This lady can take pretty much any recipe I throw at her and find a way to make it work around the "rules" that my clients follow to help them reach their weight loss goals. Make a batch and you will be delighted to find out just delicious healthy eating can be!
-LC
Cranberry Muffins Dry Ingredients Measurements Slow Oats 1/4 cup Oat Bran 1 and 1/2 cups Whole Wheat Flour 1/2 cup Cinnamon 1/2 tsp. Stevia Sweet'n'Bake or Splenda 1 & 1/2 Tbsp. Biox Vanilla Whey Protein Isolate 35 g (1 scoop) Baking Powder 1 tsp Baking Soda 1/2 tsp. Apple Pie Spice 1 tsp
WET IN BLENDER Plain No Fat Yogurt 1/2 cup Dry Cottage Cheese 1/2 cup Egg Whites 1 cup Orange 1 large Applesauce 1/4 cup Cranberries 1 cup (Fresh or thawed frozen cranberries)
Makes 6 muffins Protein Carbs Fat Breakdown: 21.22 33.62 2.32
Directions: Combine your dry ingredients in one bowl.
Throw egg whites in the blender – beat on high for a minute or so then add the rest of the wet ingredients and blend ‘til somewhat smooth. Add to dry ingredients and mix lightly ‘til all is incorporated – do not overmix.
The best way to make these muffins and divide them into 6 equal portions and to purchase an extra large silicone muffin tin (then you don’t have to use any grease/Pam and muffins come out uniformly. President’s Choice has a wonderful extra large silicone muffin tray.) When you are done your batter fill your muffin tins with 3/4 cup of the batter to get your 6 equal muffins. Bake in a 400 degree oven for 15-20 minutes depending on your oven. Muffins will be baked when a toothpick inserted comes out clean. Really watch them as you can quickly go from underbaking them to overbaking them! If you don’t have a extra large muffin pan than split the batter into 12 equal muffins and just eat 2 for your full serving.
That's right... let the madness STOP. NO more cookies NO more baked goods NO more stuffing & gravy NO more alcohol NO more sitting around feeling like a stuffed pig
It all ends today! No excuses No telling yourself I will start tomorrow No telling yourself that one more little bite won't hurt
Yes, even I eat cake and cookies and Christmas day is the one day I let myself indulge in whatever I want the entire day....
extreme? I live by high standards 364 days a year. My job, my lifestyle, who I am, how I feel about myself both inside and out dictate what goes into my body day in and day out.
Do I feel good today NOT EVEN ONE BIT I am suffering from an upset stomach, mood swings, headaches and just generally feel off kilter. I am experiencing the post Christmas detox. I am experiencing what EVERY client who walks through my door in January is going to experience.
I GET IT Its hard to dial it back and hop on the healthy band wagon, especially if you have never been on it before. The body LOVES garbage food and has a tantrum when it is taken away. You have all seen that screaming kid wanting just one more piece of candy and having an absolute meltdown when mom says NO!
I am telling you start today kick the sugar bugs to the curb have your tantrum suffer through the moods stay strong, dig your heels in and don't concede. The child raging within you will settle down
Healthy food will bring mental and physical stability back into your life Calm will come
Tomorrow is a new day Make it a great one and start your day COMMITTED to eating clean and getting your first post Christmas workout in.
I feel your pain and understand BUT I resolved to take control today and I did. I hit the gym at 7am and it felt GREAT I did not eat ONE piece of junk all day I drank my water while enjoying the company of family during a boxing day celebration... while my sugar beasties raged on the inside. I am finishing the day victorious, feeling strong both physically and mentally for not letting that screaming child within me win the battle of wills.
You can do it too
seriously you can
Make 2008 the year you achieve that dream to have your old body back
Happy Holidays! I am lying on the floor typing this while my kids are circling around me with some crazy toys... lazer tag anyone?! Then smell of turkey is starting to fill the house and I know I can't wait for all the trimmings that go along with it. Enjoy the day and everything it has offer INCLUDING dessert! We can all hit the cardio a bit harder tomorrow.
Best of the season to all of you and I know I am looking forward to everything 2008 has in store!
....................... off to spend time with the kids and our imaginations!
Needless to say they put on an amazing show and I was dancing in the isle like a teenager.. with my husband looking on with amusement. I have found myself a bit caught up in the fact that I am not 20 anymore. Don't get me wrong, I can't imagine going back and have to say that being a woman in my mid 30's is a great place to be. I no longer have the insecurities and doubts that I carried with me in my late teens and early 20's and life is good. I have worked hard and have achieved much.... honestly I can only see things getting better from here forward.
So on that note these lyrics just spoke to me last night. Not fitness related at all but just an opportunity to celebrate the fact that I am not OLD.. just older ;)
Just Older lyrics * Bon Jovi
Hey, man, it's been a while Do you remember me? When I hit the streets I was 17 A little wild, a little green I've been up and down and in between After all these years and miles of memories I'm still chasing dreams But I ain't looking over my shoulder
I like the bed I'm sleeping in It's just like me, it's broken in It's not old - just older Like a favorite pair of torn blue jeans This skin I'm in it's alright with me It's not old - just older
It's good to see your face You ain't no worse for wear Breathing that California air When we took on the world When we were young and brave We got secrets that we'll take to the grave And we're standing here shoulder to shoulder
I like the bed I'm sleeping in It's just like me, it's broken in It's not old - just older Like a favorite pair of torn blue jeans This skin I'm in it's alright with me It's not old - just older
I'm not old enough to sing the blues But I wore the holes in the soles of these shoes You can roll the dice 'til they call your bluff But you can't win until you're not afraid to lose
Well, I look in the mirror I don't hate what I see There's a few more lines staring back at me Now the nights has grown a little colder Hey man, I gotta run Now you take care If you see coach T. Tell him I've cut my hair I've kept my faith I still believe I'm just...Ha
I like the bed I'm sleeping in It's just like me, it's broken in It's not old - just older Like a favorite pair of torn blue jeans This skin I'm in it's alright with me It's not old - just older
Why do so many of us still wake up with this "bad day" syndrome? Hear me when I say they just don't exist... seriously.. they DON'T exist. All your thoughts and feelings can only be determined by one person and that is YOU!
If you roll out of bed late angry that your alarm didn't go off you can literally think yourself into a horrible rest of the day. I know you have all had them (yes including me)... the day that you spill your coffee, your husband ate your last chicken breast and the kids don't seem to want to co-operate with even your best efforts to get them up and dressed and off to school on time.
I don't have days like these anymore... not to say that the kids are now co-operating any better (because they aren't!) but I no longer let these minor things unravel my good mood. My job requires that I be UP, full of energy and enthusiasm ready to rock my clients workouts. The stresses of running a family, a successful training studio and a full schedule of clients is overwhelming some days to say the least and I am still trying to find my footing.
I had the melt down, the anxiety attacks and that rushed feeling that comes with all these stresses piling up. While sitting on my living room floor not knowing which way to turn I realized that I needed to do some soul searching and make some changes in my life.
The first thing I realized was that my moods and feelings were a reaction to the circumstances and that the circumstances themselves were not the cause. Are you hearing what I am saying?? Just because life is throwing balls at you faster than you can catch them does not mean you need to crumble into a weeping mess..... having this reaction is a CHOICE.
I decided right then to no longer allow my circumstances (all of which I have worked very hard to achieve ironically... you know that saying be careful what you wish for) to dictate my moods. I sat down took a breath and decided to take the emotion out of the problem. I worked through each challenge systematically and had the mindset that regardless of how hard it was or how uncomfortable things became I would not let bad or negative feelings overtake me.
This is a learned ability and each of us are capable of mastering it. We all have ABSOLUTE control of our mind power, our thoughts and our feelings and reactions to circumstances, events and the world around us in general.
So the moral you ask?
The next time your alarm clock doesn't go off be thankful for the extra sleep because your body must have needed the rest. Smile, get up and get on with the day knowing that it can still be a great one if you CHOOSE to make it that way.
I had a client say to me once that I no longer had to worry about cheats or over eating because I was already there. This statement baffled me a bit... already there? My fitness journey is no different than any of my clients and I would say that I am far from having arrived anywhere. I have to work hard to maintain my level of fitness but have learned to live my life with balance. The occasional opportunity to party like a rock star still does appeal to me from time to time. I am a REAL person. I like to enjoy a glass of wine with friends and love to let my hair down from time to time but it isn't a regular occurance. It has always been important to me that I practise what I preach but part of this is being honest with everyone who thinks I live in this perfect fitness bubble. I can assure you I do not. Where I differ from many of you is that a weekend of good times does not bring a Monday morning filled with regret, self defeating talk and the attitude of "whats one more day... I can always start tomorrow". Fitness is my lifestyle, eating healthy is my choice and setting an example for those of you who look up to me for support, encouragement and inspiration is my passion. So today I am suffering from a nasty food hangover, lack of sleep and an upset tummy but when my alarm when off at 5am I was up and ready to take on the world.
The point is that I am not perfect, I make mistakes and even I step outside of the "healthy zone" from time to time. Does this make me less of a trainer or less of a person? Absolutely not, it makes me just like any of you.
So if you are sitting there reading this thinking that you have to wait until the Christmas season is over to start an exercise program or get serious about learning the art of healthy eating you are just making excuses. Lets all just get through this crazy season the best we can and let the goal of the month to stay in a holding pattern of sorts... no movement up on the scale.. and no movement down. It does sound a bit funny doesn't it? But think about it.. how many of you remember hopping on the scale January 1st to find you had packed on 10lbs during the holidays?? Lets be reasonable here.. knowing that the goal is to hover still keeps us aware of avoiding bad foods but still allows some yummy slip ups. Now this of course is dependant on your activity levels remaining consistant with weight training and cardio... you do still need to move! Think of how great you would feel starting the new year knowing that you conquered the hardest time of the year with NO WEIGHT GAIN! For many of you this is a HUGE goal and would give you that added boost of confidence going into 2008 to reach for and achieve the bigger picture. So in the meantime I am putting my party shoes away and slipping on my Mizunos. The party was great, the company was better and the chocolate fondue was to die for but honestly I was happy to have my oatbran and egg whites for breakfast this morning and get back to normal!
Getting Richmond Moving G.O. Day - Girls Only Lifestyle Expo
G.O. Day is a day-long expo where targeted Grade 9 girls will participate in activity workshops, healthy lifestyles workshops and focus groups to discuss the barriers to participation in physical activity.
Share Your Story: We are looking for women to share their stories about how becoming active has changed their lives for the better.A selection of collected stories will be used as a part of a video presentation at G.O. Day – Girls Only Lifestyle Expo in Richmond in April 2008. Your story may be used to inspire and motivate girls to seek out activities that they feel passionate about. Click here to submit your story
Goals: The goal of the Girls Only Lifestyle Expo is to remove barriers that may limit Grade 9 girls from being physically active by: engaging girls in activities that they will enjoy for the rest of their lives, raising awareness of the importance of physical activity, and developing healthy lifelong habits. At the end of the day, we hope to make a difference by assisting the development of good recreational habits and a positive attitude toward physical activity.
Why is G.O. Day important? A survey conducted by the Richmond School District found a growing decline in the number of girls registering in Grade 11 and 12 physical education (PE) classes.
The event will address identified needs through four components of the program: Healthy lifestyle workshops An opportunity to experience a variety of non-traditional physical activities Focus group discussions Information booth with relevant materials
Target Group10-15 Grade 9 girls from each school will be chosen based on the following criteria: Girls who are not currently engaged in a recreational activity outside of PE classes Girls who are not actively engaged when in PE classes Girls who are considered to be low asset youth
It is important to note that we are focusing on an individual’s engagement level and lifestyle rather than a specific body type.
Over the past month I have experienced both highs and lows, stresses and anxiety. I watched as a wonderful, giving man was laid to rest, learned that cancer has once again taken a family member hostage , and learned of an innocent baby fighting for a chance at life. All of these events have had an impact on me and have forced me to step back and take a look at my own priorities. Life will always throw us challenges and try to knock us off our games... break our spirit so to speak and at the very least force us to put things in perspective. Please use today to reflect on all the positives in your life. Hug your kids a bit tighter, tell the people who matter in your world just what they bring to your life, make your feelings known to the people you love and celebrate how fortunate you are to have your good health. Make choices everyday that will have a positive impact on how you live your life and the people who share your world. Do not blindly accept circumstances and make excuses if you are not living the life you deserve. Don't waste another day of your life doing a single thing that doesn't inspire you, motivate you or fill your life with joy and satisfaction.
Ordinary people who have achieved the extraordinary by never giving up and never losing sight of their goals. EVERYONE has the potential to do great things so NEVER give up on your dreams and goals!
I thought I would share a letter that was submitted to me recently from a client. I think many of you will relate to her story. Enjoy!
Just four short months ago.....I had one pair of jeans that fit! It was embarrassing to have just the one pair. I did a lot of laundry! Luckily.....it was summer.....so I also had a couple of pairs of "cruise wear" type pants which fit and which didn't look out of place.
Four months later....I have just one pair of jeans that fit! The difference between then and now? My previous pair was a size 14. My current pair is a size 8! I suppose you could say I have two pairs of jeans that fit.....as my size 10's fit comfortably loose.
I owe this incredible transformation to my personal trainer....Lisa Carpenter. I have actually been a client of Lisa's for over three years now. I began my journey with Lisa in 2004. However.....like any journey.....there were forks in the road.....and sometimes I went down the wrong path. So....I had to double back to the starting point and start all over again. Luckily....my inner navigational system has a lifetime warranty!
I began with a 12 week package. I worked out with Lisa once a week....and at the end of my 12 weeks.....I had lost an amazing 20 inches! One would think that would be motivation enough to keep it off! But of course....life hands you various challenges....and so I went back to see her in the spring of 2005. In four weeks....I firmed up enough and gained enough body confidence to make a public appearance which I was nervous about. Thinking that this time I could do it on my own....I headed off down the path again....determined to find my way!
In the spring of 2007....my weight was the largest it had ever been. I was so uncomfortable and miserable! I couldn't understand what I kept doing wrong! It seemed so easy on paper. Modified calories in...excess calories out....and the weight wouldn't be a problem! I actually had no problem with the calories out. I have always enjoyed exercise and was a regular participant at a local gym. In addition....I enjoyed long walks in the spring and summer when the weather was much too nice to stay indoors. However.....I did have a tendency to overeat.
Finally fed up with how I looked and felt....and with my weight at an all time high of 186....I went back to see Lisa. I was terrified because I could see down the path that 200 pounds was waiting for me!
This time....I commited to my weight loss efforts....vowing to see her as often as I could for as long as was necessary! I remembered a quote from Joan Rivers....a well known advocate of plastic surgery. "People go out and buy a new car....why not go out and buy a new face? I'd rather see a new face stepping out of an old car than an old face stepping out of a new car!". I had never forgotten that quote....and it had always made a lot of sense to me.
She was basically saying that a large majority of people have no problem "investing" in material things...in this analogy...a new car. Yet...spending money on yourself to improve your appearance was somehow frowned upon. Remembering this old anecdote...I realized that my problem was more than just "cosmetic". This excess weight was affecting my energy level, my short and long term health and yes....my appearance. I was not happy with the image I was projecting to the world. Realizing that my health, well being and appearance was worth the money, time and effort needed to live in a body I was comfortable in....I invested in seeing Lisa 2 to 3X per week. I was literally sick and tired of wrestling with my weight....and being mistaken for a Sumo wrestler wasn't that far off either!
It was the best investment I have ever made. And I have never looked better. I now have more energy....look more youthful....and the weight continues to come off consistently. What makes me so sure I am going to keep it off this time? After four months....I have learned so much more about proper nutrition.....something I never really took the time to learn before. I realize it takes time to retrain your eating habits....and to be kind to myself when I do slip up. My body has been completely reshaped with Lisa's workouts....and exercise is something I now crave daily. I mean real exercise.....a hard 40 minute cardio session or pushing myself to the limit when I'm in the gym.....walking just doesn't cut it for me anymore.
I also realized....as "chronic" dieters....why are we so hard on ourselves? It is impossible to go from eating the wrong foods and consuming large amounts of food to making healthy choices and controlling our portion sizes within a few days. We all know that newborns go through various stages in their dietary needs. From mothers milk....to baby food.....to solids....to their first real taste of cake for their second birthday. We are so patient and understanding of this time frame.....yet we expect ourselves to make parallel changes in only three weeks.
I enjoy working with Lisa because she tackles all facets of the weight loss issues with kindness and understanding. She works with you one on one to find a nutritional program that works for you. She guides you through the challenges one is faced with when dining in social situations and family entertaining. She provides challenging workouts which are constantly varied and interesting. I never know what I will be working on any given day. It may be a killer lower body workout....but it could also just as easily be a "gentler" core and ab workout....still extremely efficient. Whenever I do have any problems with my eating habits....she is quick to steer me back on track with a friendly "pep talk". I'm in my mid-40's.....yet I have seen clients ranging from 20 to 70 years old....all looking and feeling fantastic.
In my opinion....Lisa is the only trainer worth spending your money on....not to mention your time. With Lisa....you not only get an effective and efficient personal trainer.....you also get knowledge on nutrition, a life coach......and she rewards you with the most amazing, relaxing and thorough stretch when you're through! Anticipating her stretches has gotten me through many a tough hourly workout!
I am constantly thanking Lisa for helping me shed the pounds and inches. She always protests...."Don't thank me. You're the one doing all the work". But occasionally......we all need a hand to hold on our weight loss journey. She makes the trip fun, educational and inspirational. Do yourself a favour! If you've been struggling with your weight for 5, 10, 20 years or more....pack your bags now!
Your own personal journey awaits.....and at the end....a happier, healthier you! Besides....do you "really" need that big screen tv? -AP
A drop in the bucket Each day gives us a fresh start a new outlook and a clean slate. Take a moment every morning to review your goals. If you don't have your goals written down GET ON IT! It has been said the goals are dreams with deadlines... don't kid yourself people, without clear written goals you will soon find yourself drifting along with no destination in sight. Once you have established your goal you need to review it daily and decide what action you can take to help bring it that little bit closer. So often we get overwhelmed with the enormity of tasks that we just end up doing nothing and our buckets remain empty. I remember when my goals seemed an eternity away but as my friend Cara always says "we just have to keep moving forward". I find myself in a position now that allows for reflection on what a huge impact every small action had on my own personal & professional buckets. Now I don't and will never claim to perfect but I can tell you that over the course of 12 years I have gone from a diet of slurpees, microwave popcorn and cigarettes to a balanced life of health and fitness with a true passion to inspire change in others. I am quite sure my mother-in-law was horrified with my habits when I first entered her son's life. The reason for this confession you ask? I want you to understand that all these changes didn't occur overnight and I struggled with many of the same issues that each of you are faced with today. I changed my life by staying focused on where I wanted to be, taking steps in the direction I wanted to go. I also opened myself up to new experiences, learned a little (ok a lot!) more, surrounded myself with positive energy and welcomed new personalities into my life. I worked with people who inspired me to be better, pushed me to step outside of what was comfortable and grow as an individual. Today water is my drink of choice, popcorn is no longer considered a balanced meal and smoking is a thing of the past. My bucket is overflowing, and it is all because of the many drops of progress I made every day, every hour, every workout, every meal. So now I have many buckets lined up... each of them containing another goal, another dream. Start today and do something that will put that first drop in your own bucket and you will be realizing success before you know it. -LC
"When things go wrong as they sometimes will When the road you're trudging seems all up hill. When funds are low and the debts are high. And you want to smile, but you have to sigh. When care is pressing you down a bit. Rest, if you must, but don't you quit. Life is queer with its twists and turns. As everyone of us sometimes learns. And many a failure turns about When he might have won had he stuck it out:
Don't give up though the pace seems slow - You may succeed with another blow. Success is failure turned inside out - The silver tint of the clouds of doubt. And you never can tell how close you are. It may be near when it seems so far: So stick to the fight when you're hardest hit It's when things seem worst that you must not QUIT. * Author unknown
"You have to run at full throttle to get off the ground" - Brain Tracy
How to fly an airplane Achieving a goal is tough... I don't care if it is a fitness goal, professional goal or personal goal. Making things happen and realizing success takes WORK. On a daily basis I work with men and women who want to achieve various fitness goals but I am only part of the success equation. I am the control tower providing them with all the information and tools they need to be cleared for take off in the direction of their fitness goals. So why is it that some people, even armed with all the tools they need for success never get off the ground?? I will use the analogy given by Brian Tracy to help make this clear to you. If an airplane were to coast down the run way never picking up speed would it ever get off the ground? When pursuing a goal we MUST tackle them at full throttle, be prepared to work hard and give it EVERYTHING we've got if we want to get off the ground. If you put in the hard work and focus at the beginning you will reach a new place of comfort or cruising altitude, realize your goal and everything else will fall into place. If you try to tackle your goals without any real determination and focus you might make progress but you will never really get off the ground. New habits are not created overnight, goals are not realize in a seconds and achievement never comes easy. So the question becomes are you ready to work full throttle and fly or are you going to continue down the runway at half speed forever? -LC
The beginning of a habit is like an invisible thread, but every time we repeat the act we strengthen the strand, add to it another filament, until it becomes a great cable and binds us irrevocably in thought and act."
"Procrastination is, hands down, our favorite form of self-sabotage." - Alvce P Cornyn-Selby
I admit it... I struggle with putting things off that make me feel uncomfortable and force me to change. Launching my website and preparing these blog entries have been one of those things. Today I received an email from Dax Moy (www.daxmoy-pts.co.uk) that got me thinking. What really was the problem with writing these entries?
I realized that I was not inspired by the ideas that I was putting down on paper, nor did they even sound like me... I wasn't being true to myself or to my clients. The other problem was that I was trying to make my entries perfect and have them say just the right thing. Now how crazy was that? The reality was that I just needed to sit down and write my honest feelings and let each of you see who I am and what I am about. For everyone reading this I want you to realize that circumstances will never be perfect, the time will never be just right, perfection does not exist and if you are putting off something you should be doing you, are keeping yourself from achieving the excellence you deserve. Step through the fear and the possibilities and opportunities are endless! Have a fearless day! -LC
Conditions are never just right. People who delay action until all factors are favourable do nothing. William Feather
Fat, frumpy and forty seven. I was 5'6 " and 180 lbs. My weight had been as high as 198 after my last son (now 9 years old) was born. I felt I was destined to be this way forever. I felt hopeless. I hated having to go out to events or dinners. I did not have many clothes and hated shopping for myself. I would often find myself rushing to the store a few hours before any event trying to find something to wear. Nothing looked good. I avoided looking in mirrors. My feelings about my weight and body kept me from fully participating in life.
inches. 
inches. 
