Don't Be Afraid to Speak up

Do you speak up when you're not happy with your fitness training experience?  If so, great!  If not, listen up.  Here are some things you should definitely speak up about:

1.  Repeated Lateness:  Everyone has unexpected things come up occasionally that cause them to be late, but if it becomes a habit, you have to say something.  Tell your trainer that you're concerned about this situation and would like her to show you some courtesy by showing up on time.  I had this happen.  One of my trainers was late for the first session and never showed up for the second.  I found out later he had a habit of doing this and was fired.

2.  Pushing You Too Hard/Not Hard Enough:  A trainer has a responsibility to you.  He needs to take into consideration health issues and limitations when designing a program for you.  What exercises should you steer away from?  What are your strong points?  What areas need strengthening?  If your trainer is pushing you too hard, you need to speak up and say so.  Same thing goes for trainers who treat you like a fragile doll.  The latter happened to me.  I had a trainer who was used to working with people with special needs and, since I was born with spina bifida, he treated me with kit gloves.  I wanted none of that.  I joined the gym and worked with a trainer to get fit, not to be babied.  I barely broke sweat working with him.  Although some people adored this trainer, he didn't last long with me, let me tell you. My next trainer kicked my butt but good and I thought the world of him.  You just have to find the trainer that works for you.

3.  Choosing Exercises You Don't Like:  Everyone has favorite exercises.  Personally, I love burpees, dips, push ups, walking, ball exercises, interval training, and circuit training.  But if a client doesn't like those particular moves, I'm not going to push the issue.  You have to let your trainer know when an exercise just doesn't work.  You have to do what you enjoy or your routine will end up being a bore.  And boring routines tend to make you lose interest in fitness pretty quickly.  That's not something you want to have happen.

4.  Has an Annoying Personality:  You're shy, he's outgoing.  You love to laugh, she is all business.  You need to find a trainer who matches your personality or the personality traits you feel comfortable with.  I suggest that you work with several trainers before picking one you'll want to work with long-term.  Work with each trainer for a few weeks to see which trainer's training style and personality mesh with what you're looking for.

5.  Not Keeping Track of Your Progress:  Ouch!  I've experienced this one.  Tracking your progress is one of the most important ways to stay motivated and accountable.  If your trainer doesn't make a point to do that...well, it makes no sense.  Talk to your trainer about this issue.  If she continues to slack off the weights and measures, or needs to be repeatedly reminded, find yourself another trainer.

6.  Not Paying Attention to Your Nutrition:  Nutrition is a huge part of any fitness program.  You can't out exercise an unhealthy diet.  So, your trainer needs to pay attention to your eating habits.  A few of my trainers over the years have been great at this. They had me keep a food log, at least on a short-term basis, to see what me eating habits were, then they made suggestions on how to improve.  Your trainer doesn't have to be a registered dietitian to offer basic healthy eating suggestions.  Ask if the subject doesn't come up.  If he starts prescribing a special diet for your specific medical conditions, though, well, that's a no-no.  Unless he is a registered dietitian as well as a trainer, of course.

7. Insulting You:  This is totally unacceptable.  Don't put up with it.  Okay, well, it could be the trainer's weird sense of humor creeping into the session, but still, it's not cool.  If it continues, report her to the training manager and find yourself another trainer.

8.  Talking About Other Clients:  This just puts a bad taste in my mouth, especially when names and details are given.  Confidentiality is important in the training profession, and I think talking about other clients crosses that line of unacceptability.  That said, occasionally I've had trainers who mentioned annonymously a client who inspired them and made them happy they went into the fitness field.  I have no problem with that.  They're not divulging personal information; they're giving an example to motivate their client and promote bonding.  If you feel uncomfortable with a specific conversation topic, let your trainer know.

9.   Leaving Your Session to Help Someone Else:  No, no, no!  Do not put up with this--ever.  Again, you're paying for that session, not the other person.  Your trainer needs to stay with you at all times unless they're going to get equipment in another room to use during your session or there's an emergency.  Otherwise, that trainer is out of line and you should tell him so.  I had this happen once, I think.  The same trainer that treated me with kit gloves left to talk to another client during our session--another reason why I dumped him.

10.  Leaving Your Session to Chat with a Buddy:  See #9.  Speak up and let your trainer know you would appreciate her full attention during each session.

11.  Not Following Up on Your Requests:  Say you have arthritis and your trainer tells you he'll contact your doctor  for exercise recommendations and have them ready for you the next time you meet, but doesn't come through.  Or she says she'll have copies of your workouts ready for you to take on vacation and you never get them.  Not good.  Ask for an explanation.  If it's not a darn good one, and if this becomes a habit, dump that trainer.   

You are paying your trainer to help you on your fitness journey.  During that process, your trainer should act in a professional, friendly, caring and responsible manner.  If this isn't the case, break ties and look for another one who is a better match.

Happy 4th of July!  Enjoy your weekend.  Be safe!

How to Get Out of an Exercise Funk

Getting into an exercise funk is no fun.  I've been there.  I love being fit, but there have been times when I just didn't feel motivated to work out.  There have also been dark periods when I didn't even want to think about fitness.  I blame that on menopause.  I can't imagine any other reason for me to fall out of love with fitness. 

Luckily, I've always been able to get out of a funk. Because you can't stay in it forever.  It's nonproductive, feels yucky, and the longer you stay in it the harder it will be to get back on track. Here are some things that have helped me to snap out of it.  Use what works, chuck out the rest.  The important thing is that you get moving again.  

1.  Ask Yourself What the Problem Is:  You can't fix something if you don't know what's wrong.  What's the root of your funk?  Did someone make fun of you at the gym?  Are you overwhelmed by the terminology that your trainer is throwing at you?  Dig deep to find out what is causing this lack of motivation, fuzzy-headedness, blah feeling--whatever your funk encompasses.

2.  Go About Trying to Solve the Problem:  Write down the problem and what you may be able to do to solve it.  Say it's that people make fun of you at the gym.  Let the gym manager know what's going on.  He or she may approach the bullies, get their story, and tell them to stop or risk being kicked out.  Each gym has its own policies regarding such matters, but I would think that most gyms would have a zero tolerance policy as far as harrassment goes.

3.  Revise Your Goals:  Revising your goals can help re-energize you and smash those barriers.  Don't try to be a hot shot athlete if it's not in you.  Shoot for losing 1 pound, 5 pounds, or even 10 lbs.  Or you could set a goal to run a mile, then work your way up to a 5K.  Similarly, set a goal to increase the weight you lift by 2 lbs. or up your reps by 5 (or by just 1; come on, one rep, you can do it.) in a week or so--whatever feels right for you. Challenge yourself to help put the fun back in your workout.  Don't expect to be able to start back at your previous fitness level if you have been away from fitness for more than a couple weeks.  Start back slowly; work back up to your previous level and then shoot for more.

4. Choose Activities You Enjoy:  What do you like to do?  Play cards, play Yahzee, garden, walk, play tennis?  Great, do it!  Okay, so playing cards and Yahtzee aren't exactly the most acitive pasttimes, but you could work them into your program.  Never mind that they aren't the usual exercise choices.  Maybe that's the problem.  You may need to shake things up; become creative when designing workouts to put the zip back into your program.  For instance, you may enjoy picking a card from a deck before each exercise in your program. The number can represent the number of reps, while the suit can represent the sets.  

5. Manage Stress:  If you're feeling pressured about things in your daily life including family matters, community obligations, bills, and so on, your workout could suffer.  It can put a dent in your enthusiasm and time for exercise.  But keep in mind that exercise can actually help relieve stress, so make sure you take time to fit in fitness.  Make time for yourself.  Consider meditating, getting more sleep, or talking to a close friend or family member to get things off your chest.  If that's not enough, consult a financial advisor, your doctor, or other professionals for more expert advice.

6.  Don't Over-Think Things:  This happened to me.  The more I learned about fitness, the more confused I got. I felt like I had to work out  a certain way, design programs a certain way, go by the book.  Then I heard from a trainer that I admired that she made her own programs specific to the clients' needs, not by instructions in a book.  Yes, we need to learn theory, anatomy, physiology, programming, etc., when studying to be certified personal trainers, but we also have to loosen up a bit and go with our guts,  and a client's preferences and fitness level rather than a textbook when deciding what's best for a client. It's similar to what doctors have said about me regarding my history of spina bifida:  "You're not 'textbook'." When it comes to training, I don't think of anyone as textbook.  All clients have individual needs.  When I stopped over-thinking and started concentrating on the exercises I liked to do and had fun with, I felt much better.  Workouts were fun again.

7.  Leave Work at Work:  If you've got a lot on your plate at work it may be hard to let it go and concentrate on your workout, but you need to.  Workouts are great for helping you relax and keep your mind off work.  Don't fight that.  You need this facet of your life to help you decompress. Don't stew about work issues.  Clear your mind, relax, have fun.

8.  Think Positively:  No matter what is going wrong there are probably a lot of things going right, too.  Take a moment to realize that.  Each night before you go to bed, make sure to write down three positive things that happened that day.  Remember to include any fitness time you managed to squeeze in and if you grabbed a healthy snack instead of caving in and having that sugary soft drink or donut.  Think of how it felt when you were at the top of your program, kickin' butt at the gym.  You did it then; you can do it again.  Focus on your strengths and build on them. Then tackle your weaknesses.

9.  Concentrate on the Present:  So, you messed up that workout; you missed a jogging date with your best friend.  It's done.  It's over.  Leave it behind.  A good way to put it behind you is to start over.  Concentrate on the present.  Try that exercise you goofed up on again.  Take it slow.  Master it.  Call your friend to set up another jogging date and make sure to arrive early.  Don't let the past control you; rather, control your present.

10.  Stick to a Schedule:  You have a better chance of making your workouts if you schedule them into your  day.  Working out early in the morning is great.  You get it in before the day gets crazy.  But I can't seem to exercise in the morning.  I get up early for work as it is, so getting up earlier to fit in exercise just doesn't cut it.  So, I usually have to wait until the afternoon.  One time of the day I hate working out is in the evening.  I'm too tired, plus I don't know anyone who goes to the gym at that time.  Do cardio most days of the week and weight training at least two days per week.  And allow for rest intervals during your workout as well as on off days to help your body recover.  Overtraining increases the risk of injury, so, yes, challenge yourself, but don't go overboard.

11.  Accept Off Days:  Maybe you're having an off day, but that doesn't mean you have to turn it into a full-blown funk.  Use these to re-energize yourself rather than kick yourself down. Come back more determined than ever to better your technique, increase your sets or reps, and up the weight your lift.

About Trainers

Hi all.  After my workout with my current trainer yesterday I got to thinking about all the trainers I've had over the past 7 years.  

The first one was perfect for me.  Tough but flexible.  I have a long medical history (spina bifida) and I needed a trainer who would make me work hard, but within my abilities.  He was spot on.   I actually cried when he said he was leaving after about a year and a half of working with him.  I still talk to him occasionally at the gym when he's there to work out.  My next trainer was totally opposite.  He treated me like I was fragile.  I'm NOT fragile.  I may have certain limitations as far as flexibility and balance go, but that doesn't mean trainers aren't able to kick my butt.  I hardly even broke a sweat when I worked with him.  Huge disappointment.  I only worked with him a short time before I switched again.  He wasn't too happy, but I didn't care.  I was paying for personal training, not to be treated like a cripple.

Well, the next trainer was, again, the total opposite.  He kicked my butt but good and I loved it.  I had a good sweat going within the first 2 minutes of the session!  I loved working with him.  It was when I was training with him that I decided to get my personal training certification.  He took time to quiz me on various topics, which I appreciated, even if some of those quizzes  took place while he was kicking my butt during our sessions.  Seriously, I had a blast.  And I passed my exam, too.  :-)  That's got to be one of the biggest thrills of my life.  I was bummed when I found out this trainer, too, was leaving.  

All the trainers after that were okay, but just not quite right.  They either worked me too easy, didn't show up on time or at all, or seemed more interested in training athletes.  They were professional and kind, no question.  But they didn't seem to be as into the sessions.  Or I just didn't feel as comfortable with them, except maybe one who used to count my reps in Chinese.  He was tough, fair, and funny.  A good combination.  

One trainer was okay, pleasant, and tough, but seemed to key on athletes.  He left after training me a short time. I've seen him now and then, but we haven't spoken. Ah well.  It's no big deal.  I just didn't click with him as much as I did with others.

Anyway, I decided to call it quits at the gym in September 2012.  I wasn't getting anywhere, I wasn't satisfied with the training, I was still stewing over my workout folder with two year's worth of workouts disappearing, I had endless contract and double-billing problems, I had hit menopause a couple years earlier and my mind and body were not anywhere near in sync.  I had no will power, no energy..I was tired of working out.  And I admit that I was none too pleased that I had applied for a trainer position three times and hadn't gotten so much as an interview, yet new trainers came and went all the time. (When I went in one day to update my application, the new training manager found it at the bottom of the pile.  Well, at least they hadn't pitched it.  The former management was supportive of me and encouraged me to apply, but there was a management change at the same time I first applied.) 

I got equipment so I could work out at home.  But there wasn't enough space, the room temperature was too difficult to control, and I missed the energy of the gym.  I had gained back weight, had intense cravings, and was scared that if I didn't do something soon, I'd weigh more than I did the first time I started working out 7 years before--and be on a very bad path heading into my fifties.  

So, after about a year and a half away, I went back--to the same gym.  As miffed as I was over some issues, I still liked the convenient location, the set up, and the price.  It was doable.  I had a talk with the management about the fact that if I experienced anymore BS, I was out the door and would never come back, no matter how convenient and economical the gym was.  They have been nothing but courteous and professional towards me.  So far, so good.  I like my current trainer.  He says hello to me each time I go to the gym and asks me about my workouts whether we have a session that day or not. He was understanding from the beginning that I wanted to take it easy.  I especially was nervous since I had hurt my shoulder recently (for the third time, at least). How I hurt it this time, I didn't know.  Well, after one session of mostly physical-therapy-type exercises on my shoulders, I had no pain whatsoever.  Yep, he's a keeper!  I'm feeling stronger every day, and upping weight consistently now that I've got my confidence back.  And I'm working out 4-5 days a week again.  I'm loving it.  

All these trainers have helped shape me as a trainer.  I've learned from each of they what to do and what not to do.  I make clients work, but I'm sensitive to their health issues and exercise 
preferences.  I'm down to earth, no ego, no attitude.  I'm in business to help people feel better, healthier, fitter.  And, of course, I'm all for helping to make fitness fun.  

When looking into working with a trainer, decide what type of personality with jive best with yours, whether you want to work with a male or female, which trainer can best work around your schedule, and who can help you best toward your goals.  It's a good idea to work with one trainer for a bit, then switch to another, and another until you find the one you feel most comfortable with.  You're paying good money for personal training.  You are the boss.  You need to feel you're getting your money's worth. 

I'd love to hear your feedback.  What type of trainer do you like the most?  Or do you prefer to work out alone or with friends?  Feel free to email me at iwrite41@yahoo.com, or leave a comment below.  Also, to get email notices when a new post is published, enter your email in the space provided and click Submit.  Thanks!  Hope to hear from you.  Take care.
   

Back In the Swing of Things

Hey there!  I'm excited to announce that I'll fully back into the swing of things.  I'm loving working with my new trainer.  I'm learning a lot from him.  He's helped inspire me to get back into fitness big time.  I now go to the gym 4-5 times a week.  Whoo hoo!  I'm excited about fitness again.  This is Week 3 and I'm already feeling stronger and more stable on my feet again.  

With this renewed love for fitness also comes challenges:

• Where do I fit in work, social time with friends, family time, play time with our cats, and volunteering?
• What time is best to go to the gym in order to stay motivated and not make excuses that I have other things to do?

I have so many interests, so many irons in the fire, that it's hard to stay organized sometimes.  I'm sure many of you can relate.  But there's nothing more important than health and fitness.  Without it, I don't have the energy to do the other things I love to do.  I'm moody, sad, frustrated, and worried, instead of concentrating on the positive and enjoying life.  So, fitness had to come to the front of the line.

I'm working on a schedule that's right for me.  It may take many revisions to get it just right, but I'm on my way.  

Have you recently recommitted to fitness?  What's worked so far?  What difficulties have you faced?  Please share your stories with me via email (iwrite41@yahoo.com) or in the comment section below.  I'd love to hear from you.  You can also subscribe to my blog by entering your email address in the space provided  to the right.  

Until next time, find a way to make fitness fun!  Take care.

Getting Fitness Back

Hello again!  Today's post is for all of you who were enthusiastic about fitness for awhile, but then something happened.  You're not sure what exactly, but you started skipping workouts and snacking on unhealthy treats you hadn't had in months or years.  You also started gaining back the weight you were so determined to keep off.  I'm there, too.  

Yep, I'm a fitness coach. Coaches just don't do that, right?  Ah, I wish.  We also have our weaknesses.  Some can keep their old habits at bay better than others.  

Menopause is what interfered with my progress.  My appetite ballooned.  I started eating everything in sight, even though I kept telling myself it was not a good idea.  "What are you doing??!  You're a fitness professional, for Pete's sake!"  But that didn't seem to help much.  It seemed as if I had two minds--one that was directly connected to my mouth and out of control and the other that was rational and horrified at what was happening.  I started to find some of those 25 pounds I'd lost.  

Of course, even during this time off the tracks a bit, I have eaten healthy consistently.  I've just been snacking on too many treats and taking extra helpings.  My exercise has suffered too.  Although I've continued to walk and hike, I haven't done much weight training.  I'm not as energetic as I used to be.  I can't seem to get the motivation to do weight training.  I've put together a few different weight training programs to help boost my motivation, but they haven't been that successful.  It doesn't help that I've been injured during weight training over the years more than during cardio.  

But something happened over the past week that made me sit up and take notice.  Actually, I fell down and took notice.  I've had health issues since birth (courtesy of spina bifida), including problems with balance.  When I started working out on a regular basis, my balance was so much better.  I hardly ever fell.  When I tripped, I'd catch myself pretty easily.  That was such an improvement!  Well, in the last week, I've fallen twice.  Once on a walk and again over the weekend at a store.  When it happened on the walk, I was upset.  When it happened at the store, I was livid.  I smacked my nose and it bled quite heavily.  It didn't break, but could have.  

Enough already!  I'm healthy.  I'm strong.  But I can be healthier and stronger with more consistent exercise and better snacking choices.  It just took a nose dive for me to realize that my behavior wasn't acceptable any longer.  Never was.  Yes, menopause is still nagging me, but it's a natural part of my life and not a death sentence.  I'm determined now to stand up to it, realize what is happening to me and why I'm craving everything in sight, and refuse to cave in.  Sure, a treat is fine now and then and a day off from exercise is too, but I've renewed my commitment to consistently healthy choices, for life.  Please join me.

What has caused you to reduce or abandon your fitness routine?  Please share your story with me and what you plan to do to get back on track again.  I'd love to hear from you.  Leave a comment below or email me at iwrite41@yahoo.com.  Thanks!  Take care.

Navigating Halloween (and all the other occasions and holidays of "Candy Season")

Courtesy of www.pixabay.com

Hey there! Halloween is coming up fast.  Are you ready for it?  I call it the start of the "candy season" because it seems as if candy is everywhere from now until Easter.  For those of us with a sweet tooth, cravings, and weight loss goals, it can truly be a nightmare.  But it doesn't have to be.  Here are some tips on how to make Halloween healthy and fun.  

1.  Skip it altogether.  Plan a getaway for the night or make it into a long weekend.  However you spend your time, make it active and focused on health.  Go hiking, cycling, or swimming.  Work out in the hotel fitness room, volunteer to pick up trash on a hiking trail, run in a 5K, go for a walk.  Also, practice mindful eating--eating only when you're hungry.  Ask yourself, "Am I eating this brownie because I'm hungry or because it's there? "  Or, "Am I really hungry enough to eat everything in the fridge, or am I reacting to stress?"  Before you grab something to eat, stop, think, then put it back or grab a healthy alternative such as a piece of fruit or a serving of yogurt.  

2.  Give Out Healthy Alternatives:  If you decide to hand out snacks to trick or treaters, make them healthy.  Buy low fat or sugar free snacks instead of the usual less healthy offerings.  You can also hand out glo sticks and other small, relatively inexpensive items rather than food.  I think it would be awesome to hand out fresh fruit, but since some sick people decided to put razor blades and other nasty stuff in them before handing them out on Halloween, they aren't that popular with parents anymore.  All it takes is one jerk to spoil the fun (and healthy) aspects of Halloween for everyone. 

3.  Buy Only Candy You Don't Like:  For me, that would be anything with nuts in it as nuts bother my stomach.  I don't like hard candy either.  Pick whatever you don't like and bring it on home for the trick or treaters.  

4.  Don't Save Left-Over Candy:  Give any left-over candy to a local food bank, or donate it to an organization that sends care packages to sevice men and women.  

5.  Have a Healthy Party:  Throw a party and invite only people who are supportive of your goal to lose weight and live a healthy lifestyle.  Serve only healthy foods, and if you decide on a potluck, request that your guests bring healthified dishes as well.  Bob for those healthy apples, dance, have a "health/fitness/nutrition" costume contest to see who can come up with the most original one, play Halloween-themed charades and other games, and tell ghost stories. 

I'm sure you can come up with other fun and fit ideas.  Share them with me via email (iwrite41@yahoo.com) or in the comment section below.  Have a safe, fun Halloween!  Take care.