Comparison is the Thief of Joy

Teddy Roosevelt was a pretty smart guy.  "Comparison is the thief of joy." I feel like this applies to so many areas of our lives.  Specifically, I'm going to speak to fitness and weight loss.

I coached a personal training client yesterday on this topic.  She was finishing her post-workout cardio and cooling down on the treadmill when she asked me, "so how much progress should I be seeing right now?"

This is such a loaded question and I HATE IT!

Do you know why I hate it?  Because no two people are the same.  Because no two bodies metabolize food the same way.  Because no two bodies respond to exercise and weights the same way.  Get the idea?

Comparison is dangerous.  It can take you down a scary path where you start to look at your life and someone else's and decide that their life is better or easier.

When you compare your fitness progress to someone else's, you can take yourself out of the game or delay your success.

I know it's tough not to compare; when you see those amazing 'before and after' ads for weight loss. My company even has a weight loss challenge and we use testimonials to show people what's possible.  That's the key, though.  Be inspired by other people's success.  Don't compare.

Honestly, shows like 'The Biggest Loser' or 'Extreme Weight Loss' don't help either.  Those people are in completely controlled environments with expert help 24/7.  That's just not reality.  Most of those people go home and gain the weight back because they didn't gradually learn how to adopt a new lifestyle.

How can you overcome the desire to compare?  Track your progress! Not just your weight and measurements.

• Take photos - Progress photos, wearing the same clothes, in the same pose at the same time every week.  Put the photos side-by-side.  You'll start to see changes.
• Celebrate the NSVs - Non-scale victories.  How do your clothes fit?  Can you do something you couldn't do when you first started?  Has your health improved? I always recommend clients do a physical inventory when they first start.  What hurts?  What is physically hard to do? What are you unable to do because of your physical condition?  Revisit that list every 4-6 weeks and track your progress that way.
• Track your vital signs - Record your resting heart rate and blood pressure when you first start.  Check them every 4 weeks.  When they improve, that means you are getting healthier.  Yay for you!

These are just a few ways to show yourself that your exercise and healthy eating plan are working.  Be kind to yourself.  Change takes time.  How long had you been eating unhealthy food?  How long did it take you to gain the weight?  It's going to take a while for your body to reset and return to its home state, its homeostasis.  Do you know what homeostasis means?  When internal conditions remain relatively stable and constant. That's balance. When your body is balanced, you will be able to lose or maintain your weight.  

Need some help?  More accountability?  Someone to just listen? I'm here.  Reach out.  I'd love to chat.

Check out YouTube for my video summary on this topic.

xoxo,

Coach Steph

Energy: The Chicken and The Egg of Fitness

I hear it all the time as a personal trainer from prospective clients, "I just don't have the energy to workout." My response every time is, "exercise gives you more energy." Client replies, "But how am I supposed to get the energy to workout and get started?"

What came first: the chicken or the egg?  

You need energy to workout, but how do you workout with no energy?

Most of know we need to exercise on a regular basis, not just for weight loss, but for improved health and to strengthen our cardiovascular system.  Cardiovascular disease is the number one cause of death in the U.S, and the American Heart Association recommends 150 minutes a week of moderate cardiovascular activity or 75 minutes of vigorous activity, or a combination of both.  That's only 25 minutes a day, 6 days a week of moderate exercise: bike riding, walk/jogging, circuit training, HIIT training, etc.

First, let's understand how exercise gives you energy.

According to the Mayo Clinic, "exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores."  Makes sense, right?

But, what if it's a struggle for you to find any more energy to start a fitness program?  You know you need to exercise, but between work, school, the kids, volunteer activities, your spouse, etc, you are wiped.

Here's a few tips to help get you started:

1. Start small - don't go into fitness 'all or nothing.' Pick something you can do for 10-15 minutes a day.  A walk, a bike ride, etc.  This doesn't have to happen in a gym.  I live in Florida where it's almost impossible to exercise outside in the summer unless you get up really early.  But, if you can make it work, do it.  

2.  Make a date with yourself - I put my workouts in my calendar. Monday, Wednesday and Friday are circuit training days.  Tuesday and Thursday are straight cardio. Saturday is a run or a boot camp.  Sunday is rest (or maybe shopping LOL).  Walking around Target does not feel like exercise to me!  Making an appointment signifies that fitness is an important part of your day. You schedule doctor appointments, activities for your kids and many other things.  Make fitness a priority, no matter how little time you have.

3.  Pick a schedule you look forward to - remember earlier I said to start small?  Start out with two days a week of an activity that a) gets your heart rate up and b)that you enjoy.  A good rule of thumb is that if you can hold a conversation without pausing for breath, you need to work a little harder.  Slowly build up to 6 days a week of moderate activity for 25 minutes.  It might take you 3 months.  Keep going.  You're improving your health and heart function.

4. Let go of comparison - President Teddy Roosevelt famously said, "comparison is the thief of joy." Teddy was a smart guy.  Do the best you can do, right where you are at this moment, with what you have today.  Someone will always be "better" than you: thinner, more fit, prettier, better at time management, etc.  Just do you.  You are awesome.

5. Any exercise is better than none at all - if you planned to do 30 minutes on the elliptical at the gym, but your boss held you at the end of the day for a project and now you only have 10 minutes before having to pick up your kids at daycare, than do your best work in 10 minutes.  Always have a back up plan.  Here's a quick, 10 minute total body workout that will rev your heart rate and boost your body's fat burning abilities:

30 seconds of jumping jacks
10 bodyweight squats
30 seconds of high knees
5 push-ups (modified or regular)
30 seconds of squat jumps
15 crunches
30 seconds of simulated jump rope
5 walking lunges 
30 seconds running in place
-Repeat as many times as you can in 10 minutes

6.  You are worth it - I know it's tough.  You have a lot of responsibilities. But trust me, you will be a better caretaker and provider for all the important people in your life when you carve out 30 minutes for yourself.  

One more thing...if you still find yourself needing a boost, please message me.  We can talk privately.  I offer free phone consultations to help you get started on your journey.

I was NEVER a supplement person, other than the occasional protein powder after a heavy strength workout. Then, I found SPX Nutri-Thin.  It helped me lose an additional 18 lbs and kick my coffee habit (even though I get up at 4 a.m.)  It gives me energy all day without the jitters. It's all-natural, organic and full of B vitamins.  I take it every day, as does my husband and many of my personal training clients.  If you'd like to hear more about it, please visit getspx.com.  

Hope this info helps you.  Now, get moving!

xoxo,
Coach Stephanie

Smoothie for breakfast? Make it filling!

One of the first questions I get asked as a trainer from new clients is, "what do I eat?" My answer (insert sarcasm), "FOOD!" Just kidding.  Kind of.  

Remember that food is fuel for your body and activity.  It sustains you and gives you energy to do all the activities life has to offer.  Don't make food the enemy or let it become and obsession.  

Think about it this way.  Your car requires gasoline to go.  How far can you get with the wrong grade of gas or with none at all?  You can't. 

Your body is an amazing machine that requires proper nutrition to function at its peak performance.  The best advice I can give you is that when you eat food in its most whole form, i.e. the way it came into the world/least processed, the better nutrition it will provide to your body.  

Getting started on a path to better eating is not easy.  I always recommend to not try to make drastic changes all at once.  If your goal is to start eating breakfast, do that for 21 days and it will become a habit.  If you go too long between meals, set a timer to remind you to eat a serving of almonds or have a cup of yogurt (preferably plain greek yogurt with your own fruit).  It is about the habits that we create that will help us transform our eating longterm (lifestyle change). 

As always, if you need individual help or coaching to make these changes, please reach out to me here through my blog or Facebook.  

My favorite smoothie recipe:
Blend the following ingredients until smooth. I like to freeze the blueberries because they act as the "ice."

8 oz coconut water
1 tbsp organic, unrefined coconut oil
1 tbsp flax seeds
1/2 c strawberries
1/2 c blueberries
1 c kale

This recipe will give you a meal replacement (meals should ideally be between 300-400 calories, depending on your individual caloric needs).

Speak Kindly, Think Positively, Breathe In, Breathe Out, Move On

When I think back about how I felt nearly 3 years ago, I get emotional.  I was tired all the time (tired doesn't even BEGIN to describe the fatigue I endured).  I got sick a lot.  None of my clothes fit.  I was uncomfortable.  I was not "fat and happy." I was overweight and miserable.  

Every day I have to make a conscious choice to move my body, choose foods that give my body the nutrition and fuel it needs and be kind to my mind.  

I did a hard workout on Wednesday with my trainer (even trainers have trainers), and I was beating myself up for not being as "in-shape" as I thought I "should" be.  And then I had a flashback to 3 years ago and remembering not being able to get into my 4x4 Jeep because I couldn't lift my bodyweight into the vehicle.  I then smiled because I just did 25 minutes of 40/20 HIIT Training (circuit intervals with weights), something I never would have been able to do 3 years ago.  I also looked in the mirror and reminded myself that I just ran a 15k 3 weeks ago.  My body can do amazing things.

My point to all of this is you have to be kind to yourself.  Don't compare your progress to anyone else's.  There will be days you don't feel worthy. Just remember your WHY.  WHY are you getting healthier?  WHY are you exercising?  WHY are you choosing more nutritious foods?  Whatever your reasons, just take a minute, inhale, exhale and speak kindly to your body and your mind.  

This is a tough journey. Probably the hardest thing I've ever done, and maybe that you'll ever do.  But it is worth it.  I believe in each and every one of you.  Believe in yourself.  

How can I help you reach your goals?

Yours in health,
Coach Steph xoxo

Why You Have to Set Mini Goals

I just finished my weekly Skype call with one of my SPX clients (we'll call her Amy). Amy told me she had good news and bad news to report. I asked for the good news first. She said that she went to the gym 2x this week. (Amy HATES the gym and has anxiety about working out in public due to her insecurities with her body.) I was so proud! Then she said, "but I didn't really do much..." 

I stopped her right there. Anytime you make time for exercise, CELEBRATE! Going from a sedentary lifestyle to a regular exercise routine takes time. It will not happen overnight.

Make a list of all the things you want to do to live a healthier lifestyle. As you accomplish each one (an accomplishment is doing it on a regular basis, most of the time), cross it off your list. So if you make it to the gym 2x/week for 3 weeks, cross it off your list. You are now a regular exerciser!

You have to set mini goals or else your end goal will seem to big to reach. How do you eat an elephant? One bite at a time. How do you fully transform your lifestyle, one mini-goal at a time.

Be well! What do you want to celebrate?

Yours in Health,

Coach Steph

The Power of Sleep

A new study by the University of Colorado raises awareness about the role of sleep in health. NPR reported that people who slept for only 5 hours a night ate more than when they slept for 9 hours, and The New York Times announced that “losing just a few hours of sleep a few nights in a row can lead to almost immediate weight gain.”

My top tips for getting better and more sleep:

1. Make your bedroom your sanctuary. Only use your bed for sleeping or reading a REAL book, not an electronic book. Your body needs to know that when it lays in bed it's going to sleep or...we won't go there LOL!

2. Turn off all electronic devices one hour before bed. TVs, tablets, e-readers, cell phones, etc all emit a blue light that keeps the brain awake. Do you really need to check your email or Facebook again?

3. Create a bedtime routine. Just like when you were a kid, create a routine that prepares your body for rest. Mine looks like this: I drop the thermostat one hour before bed. Then, I take a bath with lavender oil and warm but not super hot water. Then I do all my personal hygiene care before I let all the steam out of the bathroom. Last, I only use a soft light in the room while reading a quick chapter of a calming book (no murder mysteries or thrillers). I start this all about 9 p.m. and by 10 I'm out like a light. I get up at 5-6 a.m. every day so my sleep schedule is very important in order for me to be productive each day.

4. If you want to start going to bed earlier, go to bed 15 minutes earlier each night until you reach the time you want to sleep.

I know we're all busy, but sleep is when your body heals itself and prepares for the next day. You'll be able to be so much more productive if you're well rested. Here's a great article from webmd.com as well. Happy sleeping!

Yours in Health,

Coach Steph

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My Name is Stephanie, and I Overeat...

Even coaches and trainers have "off" days.  I have maintained a 60 lb weight loss for almost two years.  I'm a runner and currently training for my second 15k.  I love to bench press, squat and dead lift. I am a certified personal trainer and gym owner with a long roster of happy clients.  And I'm an overeater.


Yep, you read that right.  For reasons that have nothing to do with hunger or properly fueling my body, I sometimes overeat.  Because the food tastes good.  Because overeating is familiar and comforting to me.

I'm not sure I'll ever "outgrow" this, but I am conscious of it.  I don't beat myself up, but I do acknowledge when it happens.  And then do you know what I do?

I move on.

Tomorrow is a new day with new food choices, new chances to work out and new experiences.  My overeating does not define me, but it does play a part in my journey. Without acknowledging when it happens, I'm doomed to fall back into overeating cycles.

Awareness is very powerful.  Being aware of your patterns and habits is the only way to break them (if necessary) and form healthy ones.  The key to a life of balance is awareness and self-love.  Don't beat yourself up over a meal or a whole day of food choices that are not congruent with your goals.  Recognize when it happens, AND MOVE ON.

xoxo,
Coach Steph