Trainer Tip: Working the Back without Weights

It can be tough to build your back muscles without access to a gym and weights.  Here are some exercise ideas for working the back without weights.

Upright Band Row

Band High Pull

Band Lat Pull

Add these into your routine to build a strong and beautiful back!

xoxo,

Coach Steph

What I learned from a new runner

I consider myself an experienced runner.  I've been running since I was a kid.  My dad bought me my first pair of Brooks when I was 10 years old, and we would go on short runs together.  Now as an adult, it's a passion we share together.  We sign up for 5ks, 10ks and 15ks.  We run for fun. We run for beer. We run to de-stress.  We run to hang out. 

My dad is a seasoned runner. He started running cross country in ninth grade.  He's built for it.  His running form is effortless.  I'm training one day to pass him in a race. 

 

I'm a certified personal trainer, wellness and lifestyle coach. I made a career change three years ago and dedicated myself to learning everything I could get my hands on about programming, weight loss, proper lifting form, powerlifting and conditioning (learn more about my background here).  I have a lengthy client roster and am developing a niche helping women find their worth and love themselves through fitness.  

It took a friend who is new to running to teach me about fitness, life and the sport I have loved for years.  So, I want to share with you what I learned from a new runner.

1. The basics are everything, and you're never to old, experienced, knowledgeable, etc. to learn or relearn them.

No matter how long you've been doing something, you can always learn something new.  I realized I needed to work on my stride after my first long run with my friend, and that's ok.

2. Taking a step backward is sometimes necessary to move forward.

Sometimes going 'back' can teach you a lot.  Don't be afraid to reassess where you are and where you want to go.  Goal-setting is imperative.  Make a goal worth reaching.

3.  Celebrate all the victories.

While on a run this past week, I was doing a lot of talking about form, time and training goals.  It winded me, and I just couldn't catch my breath. I was frustrated because I fell behind the group I was running with.  When I checked my running app at the end, I realized I had shaved a whole minute off my average mile pace.  That's huge! So I congratulated myself.  My friend shaved 1.5 minutes off her time.  We hugged about that, too!  If you wait until the 'end' of the journey to celebrate, you'll miss some pretty amazing things along the way.

4.  Remember why you started running, exercising, living healthier, etc.

Getting excited about having new friends to run my favorite 15k with, I started scrolling through old photos on Facebook (because no one prints and makes photo albums anymore LOL).  I saw a photo from my first 5k 3.5 years ago.  I remembered I had to walk most of the way because I was so de-conditioned.  My dad was right there with me, encouraging me. I ran my second 5k five months later. I ran the whole way, not stopping.  It was a great reminder that I started all of this to just get healthier.

I dedicate this blog post to my new friend, Loretta.  Thank you for allowing me to coach you.  Your friendship is so special to me.  See you on the running route.

xoxo, 
Coach Steph 

Leave Kim Kardashian Alone!

Did I get your attention?  Let me clarify: I'm not a Kim K. fan.  However, I do think she is a beautiful and intelligent woman.  Building an empire on no talent?  That takes a brain!  But, I digress.  That's not the point of this post.

Leave Kim Kardashian alone!

Why, you ask?  She had a baby four days ago;  a beautiful boy named Saint West (I'm embarrassed I know that). After FOUR days, the media is already circling like sharks after blood in the water: WHEN WILL SHE LOSE THE BABY WEIGHT?

It's been FOUR FREAKING DAYS!! 

Photo of Kim from her Instagram account on the day she gave birth.

In case you didn't know, she should be focused on bonding with her baby, nursing, sleeping (haha), snuggling and just enjoying her little miracle (all babies are blessings).  Yet, the media is salivating over the photos of her post-pregnancy figure and speculating when (or if) she'll be able to slim down.  They are comparing this pregnancy to her last one; commenting on how much weight she gained with baby Saint as compared to baby North.  

Are you kidding me????

According to the March of Dimes, the leading authority on maternal and infant health, new moms should focus on healthy eating and adequate sleep postpartum.  They also recommend to follow the advice of your physician before beginning an exercise program.  Additionally, if you're breastfeeding, your nutrition is twice as important.  Now, I don't know Kim K's plans on breastfeeding, but right now, just like every other new mom, she should  be focused on self care and baby bonding, not throwing herself into extreme dieting and frantic exercise.

Quoted directly from the March of Dimes website:

Many of today's Hollywood moms get back to their original figure in record time. When you see how great they look, you may feel pressure to drop the baby weight quickly. But it's not a race to the skinny jeans. Focus on living a healthy lifestyle, and the rest will fall into place.

Exactly my thoughts! Listen up ladies, I'm going to get real specific here:

A healthy of lifestyle of balance is your best strategy for long term weight management. Additionally, it's not all about the scale.  Your body fat percentage, how you feel, measurements, blood pressure, resting heart rate and blood sugar are all great ways to measure progress with any program, whether your goal is to lose or gain (muscle, fat, strength).

You heard it straight from a certified personal trainer with a long roster of healthy and happy clients: focus on balance and everything will take care of itself.  

Additionally, loving your post-baby body, no matter how it looks, is very important.  It's going to look and feel different.  But, you carried life and that is a miracle.  Rejoice! Thank God for your baby.  Don't dwell on the superficial.  Just focus on taking care of that baby and yourself.  As a woman who has struggled with fertility, I would trade all my workouts, runs and deadlift sessions to hold a healthy baby in my arms.  Embrace your body.  Love yourself.  Don't stress out over the pounds and don't shame or pass judgement on other women.  We need to lift one another up and encourage each other.  Be kind, and you can start by telling the haters and nosy reporters to LEAVE KIM KARDASHIAN ALONE!

Yours in health,
Coach Steph

So what's the big deal with HIIT?

Whether you're new to fitness or not, you've probably heard the word HIIT (High Intensity Interval Training) thrown around a lot lately.

So what's the big deal with HIIT?

As a personal trainer, I use it to effectively and efficiently help clients shed body fat, build lean muscle and increase cardiovascular and muscle endurance.  My clients love it because it cuts down on the amount of time they have to work in the gym.

So, what is HIIT?

HIIT is essentially short bursts of intense exercise followed by periods of short or active rest that help clients burn fat and build lean muscle in less time than traditional strength or cardio programs.   When performed effectively, it creates an afterburn effect that can help burn fat for up to 24 hours post-workout. The key is EFFECTIVELY.  You must do the exercise with as much intensity as possible to have the best outcomes.

Three reasons why I love HIIT:

1.  Revs your metabolism - EPOC (exercise oxygen consumption) which can help your body burn fat when you're done exercising for a 24-48 hour metabolism boost

2. Fast and efficient - my fitness center is in the middle of a busy office park.  My biggest group personal training class is my 30-minute Express Group Circuit class because I leverage HIIT to give people the best workout in the shortest amount of time.  My clients leave sweaty, exhausted and get results.

3.  No equipment needed - HIIT can be done with or without weights or bands.  Your bodyweight is all you need for push-ups, squats, lunges, high knees, jumping jacks, sprints and a variety of other exercises that can be repeated for efficiency and time.

Ready to try HIIT?  Here's a beginner workout:

Need more advanced workouts or just don't know where to start?  I offer private coaching.  Please reach out to me here or through social media.  I'd love to connect!

Yours in health,

Coach Steph

Shift Your Thinking

I talk a lot in my blog and on my Facebook page about embracing a new mindset.  The old days of only being concerned about weight loss are gone.  It's time to shift your thinking.

I believe that all women are beautiful.  I believe that God created us to be so much more than attractive beings for men or others to ogle.  In my opinion, true beauty comes from a) knowing who you are b) embracing your flaws and c) living your purpose.

When we focus solely on the number on the scale, the size of our jeans and the space we take up, we are truly limiting our possibilities.  Frankly, it's exhausting worrying about things like, "am I thin enough? Am I pretty enough?  Will people judge me if I don't look a certain way?"

My pastor at church said something really profound a couple of weeks ago in a sermon.  "Who told you that?  Who told you that you weren't good enough?"

It's so simple, yet so true.  Who set these unreachable standards?  Who gets to decide what's "in or out?" All throughout history, the standard of beauty for women has changed.  But the truest standard of beauty that will never go out of style is one that is ordained by God.  He created you: perfect, beautiful, amazing YOU!

The truth is, when you are secure in who you are and the God who created you to live His purpose for your life, you don't give a flip about what others have to say.  That's the enemy talking.  Don't let him into your thoughts.  Shift your thinking.  

I know all of this is easier said than done. I'm a work in progress when it comes to my thoughts and how they influence my thinking and actions.  

So, as I stated above, when you know WHO you are (I'm fearfully and wonderfully made Psalm 139:14) and you are LIVING your purpose, it becomes easier to EMBRACE your flaws, which is the biggest step in accepting your body and starting to shift your thinking.

Surround yourself with positive people who lift you up and encourage you. Maybe it's time to do a friend-detox.  

Speak kindly about yourself. People laugh when I tell them to speak aloud positive affirmations about their body in the mirror.  But, thoughts become things and the more you outwardly speak positively about your body, the more your mind will follow suit. 

Exercise and eat well because it makes you feel good.  The weight loss and aesthetic improvements will come.  Look, there's nothing wrong with wanting to lose a few pounds or feel better in your clothes.  But I'm telling you, when you focus on improving the health of your body rather than punishing it, making better choices becomes easier and the weight loss will happen.

Love your body the way it is right now.  Don't wait for it to be thinner, leaner or more muscled.  Find things you love about your body and embrace your flaws.  Speaking from experience, no matter how "lean" you get, you will always find things about your appearance that you wish you could change.  Focus on the positive.

If you need some accountability or don't know where to start your journey, I'd love to help.

xoxo, 
Coach Steph

Follow me on Facebook, Instagram and Twitter for motivation, tips and humor.  Reach out to me privately if you're ready to shift your thinking.  

Where do I start?

Congratulations! You've decided to start a fitness/eating/healthier living program.  But you're probably asking yourself, "Where do I start?"

"Where do I start" is the number one question I get as a personal trainer and coach.  Here's a few tips to get you started.

1. What are your goals?
Why are you doing this?  What do you hope to accomplish?  Having a clear vision of your goals is important.

2. What will happen when you reach your goal?
You have a clear goal - great!  What will happen when you get there?  The number one reason people gain weight back after reaching a goal is because they didn't think about the 'after.' What would happen when you met the goal?  Remember, this is the rest of your life.  Don't be shortsighted.

3.  Start small.
Small, consistent habit changes that you can adhere to are the keys to longterm success.  Focus on one habit at a time.  If you don't eat breakfast, work on eating breakfast everyday until that becomes normal for you.  Some habits will take less time to achieve than other.

4.  Celebrate the small victories.
You passed on seconds at dinner because you were satisfied and didn't need anymore food.  Pat yourself on the back!
You did 10 push-ups in a row. Last week you could only do 8.  Celebrate!
You packed your lunch every day for work and felt good about it.  Great job!
Whatever it is that makes you proud for continuing on this journey, celebrate it.  Remember, consistently doing the right things add up to big results.

5.  Create a support network.
Tell people you love and trust what you are doing.  Tell them you need their support when you want to quit.  Tell them to remind you of your goals.  Having the right support will make all the difference.

6.  Keep the negative nellies at an arm's length.
Change is hard.  Sometimes it's even harder for the people in our lives than it is for us. When you decide to make a change in your lifestyle, some people in your life may become negative or downright mean.  Your desire to change is highlighting their decision not to.  That's ok.  Just protect yourself.  Your support network will help you.

7.  Create a mindset of success.
You can do this.  You are worth it.  You are enough. You're doing this for you.  Repeat these things every day in the mirror.  Say them until you believe them.

8.  Get professional help.
There are a lot of trainers and health professionals who are in the business of helping people get healthier.  Do your research.   Ask for referrals.  Interview them.  They are a part of your team and you need to be comfortable opening up and being honest with them so they can help you.  All trainers, nutritionists, dietitians, physicians and health coaches are not created equal.  A true professional will have no problem complying with your need to gather information before you make a decision.

9.  Make a decision.
Your gut is usually right.  If your gut tells you that your trainer, coach, nutritionist, etc is a good fit for you, then go with that.  Do your research, but trust your intuition.

10.  Love yourself.
Self worth and self esteem start at the core with loving who you are, right now, whatever you look or feel like.  If you think losing weight or getting more fit will make someone else like you or love you more, you're wrong.  Loving you, flaws (we all have them) and all is the key to happiness.  When you love you, everything else falls into place.  Love yourself enough to take care of your temple.  It's the only place you have to live.

Reach out if you need more help.

xoxo,
Coach Steph

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