Outdoor Bootcamp -Shred Fit class! - BAD ASS Resisted bear runs

Wow!! They don't play!!! Check out my class doing intense resisted bear crawls!! Great bootcamp idea!! These are intense! Totally get the heart rate up and really burn the quads!! Check out the energy!! 
THEY ROCK!!

ShredFit Fitness Vlog: Do You Plan Your Workouts?

Do you plan your workouts before you go to the gym? I totally do to avoid wasted time once I get there. Here is how I do it.

Outdoor Bootcamp - Shred Fit class!-Tire Runs!!

CHEAP WORKOUT EQUIPMENT IDEA FOR BOOTCAMP OR BACK YARD!!
RESISTED TIRE SPRINTS!!!  
They slammed this!! Tire weights are 28lbs. , 38lbs, and 45lbs. I used an eye hook on the tire and hooked the rope to the tire with trigger hook!!  

Shred Fit Outdoor Bootcamp Heavy Bag and Water Games!

Here in the Pacific NW 85 degrees is HOT!! In this class we had sit up/water balloon toss and Sponge Leap Races to go w/ our heavy bag work!! SO FUN!!! And just in case they weren't getting wet enough, I had a super soaker to finish the job!!!

Choosing a Trainer

Like choosing any type of service, there are good ones and bad ones. I've had 4 total. Two were bad, two were great! In sharing my experiences, I want to express the importance of knowing good form and technique while exercising. Many injuries can occur without this knowledge. I highly recommend finding a good trainer to help pave the road for a healthy, safe program to fit your needs. If you cannot afford one, group fitness classes are a great place to learn proper form and technique as well, that can be carried onto the weight floor. That said, by request, I will share my experiences with you and things to look for in a trainer.

Here were my first trainers....

THE OVERZEALOUS CHEERLEADER:

My first trainer pushed me beyond my limits. I was an overweight beginner on a 45 degree decline bench doing a sit up with a 10 lb. medicine ball toss. On my 12th rep I locked up mid way, felt a strain on my ab and asked my trainer for help. He verbally cheered for me to finish that last rep and offered no spotting. I finished the rep and pulled an ab muscle in the process. That's when I learned how you use your core for every exercise you do! I was an overweight injured client on my first session and had to nix the idea of being on the weight floor. I couldn't even do a leg press without re-injury. Very disheartening for someone who was motivated to reach some goals. It was about 6 months before I was right again.

THE SLIMY SALES TRAINER:


After healing, I decided to try a different trainer, but was very apprehensive. I went in to talk to trainer who took my measurements, weight, and info and gave me a small, free, sample workout. It was okay, but again, I was very apprehensive about putting my money into this, so I oppted to wait. I took some weight classes in group fitness and was able to take what I learned in class and apply it to the weight floor. After a few months, a few lost pounds, and a pant size smaller, I decided I was ready to expand my knowledge with a trainer. Although still apprehensive, I talked to the trainer who last took my measurements. He was happy to reassess my weight and messurements and informed me that while I lost weight, I had gained inches. "Whaaaat??? But I'm a size down!!!" I argued. He showed me on the tape measure how I had added a few inches and stressed the importance of signing up today because his sales promotion was ending at 5pm that evening. That slimy &*%@ was trying to play on my emotions, stating I had gained inches because I didn't know what I was doing without the knowledge of a trainer with his expertise.

THE KNOWLEDGEABLE /FUN TRAINER!


A year had passed and I was chugging along on my own and doing great! Got myself certified to teach my all time passion, kickbox...(thank you Billy Blanks and all the instructors that fueled that passion). One day I was on the weight floor and spotted this awesome trainer (Jeff) with a client! He was giving her a workout that included some mit work, and weight lifting. He was totally into it. I had to have him!! I got to train with him twice before he left to persue his career as a fire fighter. He was awesome! Educated, and knew how to put together a well rounded workout that could hold the intrest of his client and make them want to come back! No slimy sales tactic needed here!! I was so sad to see him go! I later got to play with another trainer (Chuck) of the same caliber and learn the TRX system! He also moved on to bigger and better, but I was lucky to fit in a workout or 2 with him before he left!

I no longer really need a trainer. But I closely watch the trainers in my clubs to see which ones I would recommend to my club members. Here is what I look for in a trainer:



** listens and creates a safe, effective workout that meets the needs and holds the interest of
their client causing them to be excited about their next session.

** Attentive and present! If a trainer is gazing out at the sea of people on the weight floor while counting out your reps, or worse texting (don't laugh, Ive seen it happen), or checking out the hottie doing squats....Don't bother! He/She wants your $$ and doesn't care about your goals.

** Encouraging and Motivating! Mindfully pushes you past what you thought you could do. Challenges you to improve while boosting your confidence.

** Spotting when needed and correcting form, both physically and verbally. Giving repetitive cues to create second nature form.

** Shows intrest in your personal life, (stresses, struggles, and accomplishments) and gives tips to reach goals outside of the gym as well.

** Offers a balanced workout that includes or encourages a warm up, and post workout stretch.

I know a few really good trainers if you know me locally and attend a local gym. If not, while working out or stretching out on the floor, watch your trainers and clients. The best way to find a good one is by watching them and asking around. Make your trainer earn your trust before putting your time and money into them. Ask yourself, "Are they getting me excited about reaching my goals or pressuring me to sign papers?", "What are the other members saying about them?", and "Are they attentive and present when working with their clients?"

Happy hunting and Safe Training Adventures!

Worst advice I ever recieved from a trainer?..."Keep your eyes on the prize!"

"Keep your eye on the prize!"

Here's the thing, the prize never came! Oh, I'd get close...maybe even hit it a time or two. But it was so short lived I didn't get the satisfaction of getting to my prize! It wasn't until I slowed down and experienced the journey that things really started to happen for me.

Remember the vinyl days? You'd put a record on and play your favorite song and then it would skip in the middle of your favorite part. What happened when you put the needle back to the beginning to try it again? It would skip again! Well, for me, keeping my eye on the prize worked the same way. I'd buy a journal and begin logging as I started my weight loss plan. Something would happen and I'd fall off track. When I was ready to get back on track, I'd buy a new journal and restart my goals. I'd just put the needle back to the beginning and try again. Now, maybe it's just me...I could be a really slow learner and you guys are just shaking your heads in shame, but I suspect many can relate to what I'm saying....I hope. It never dawned on me to continue journaling through that time of recklessness and learn from it. To continue to count my calories while I was eating all the things I knew I shouldn't,to learn just what damage I was doing. To even go to the gym after eating that poorly because, let's face it, the damage was already done. Nope! I would just put the needle back to the beginning and play it again Sam! I can't even tell you how many old journals I have with only 3-4 weeks logged in them...."Eye on the prize?"....Nope that didn't work for me.

Here is what

did!

PHASE 1:

I committed to keeping a journal and counting calories even during those times where I had fallen off track. That was goal number one. Even if I failed at my exercise and food goals, I would continue counting, journaling, and learning about myself. I stayed in this phase until really had it solidified......Solidify......I like that word. It goes hand and hand with success! Before, (with me eye on the prize) I never gave anything time to solidify. To sink in and become second nature. I would do it all at once, overwhelming myself until I gave up. This was my only goal until I got it. Once I got it, I'd move onto the next.

PHASE 2:

Still recording, it was time to perfect calories in vs. calories out. I used Calorie King at the time and recorded every calorie I ate and subtracted calories burned in a workout until my numbers were consistently where I wanted them. I stayed in this phase for a long time! In this phase I would add challenges like, decreasing my lattes to two a week instead of 5, going out to dinner 1-2 times a week instead of 3-4.

PHASE 3:

I added light weight lifting to my exercise plan. This was hard because that meant more time in the gym, and money for a trainer. The trainer didn't work well for me (a whole other blog) so I learned by reading machines and following directions along with taking what I learned in classes and applying them to the weight floor. I stayed in this phase for about a year with great success. Weight loss was occurring! Body comp was changing.

PHASE 4:

I started scrutinizing the things I ate. Thanks to my son, I gave up fast food completely, with the exception of Subway and occasional (healthier) pizza. No more burger joints, or Taco Bells for me. I split meals with my husband when we ate out at restaurants. I added more fruit and vegies to my diet. I was feeling healthier...less weighed down.

PHASE 5:

"GO BIG OR GO HOME!" After seeing some new muscles and some definition, I began my love affair with heavy weights. I created a weight lifting split for myself (being a fitness instructor made this easier but I still had to do some research). I had a 3 day split and worked 2 muscle groups, plus one core focus each of the 3 days. WOW!! BINGO!! Whomp! THERE IT IS!! This set the gears in motion for phase 6 and really changed the way I thought about food!! When a friend gives you something so special, it is life changing, it makes you want to give back! My body was that friend! (Yeah I know...CHEESY!!)

PHASE 6:

Thank you Tosca Reno!! I bought her book, "The Eat Clean Diet" and read it cover to cover. Phase 6 took a long time!! I took one meal at a time and made it clean. I started with snacks. no more crackers and single serving size chips. I ate raw almonds, apples, Greek yogurt,and hard egg whites. Once that became second nature, I attacked my lunches! No more lean cuisines and creamy canned soups! I packed fresh salads, salmon, quinoa, and wheat pastas. Everything was balanced with a proper amount of carbs and proteins! (I will blog more on this phase again in a later post). My next meal was breakfast. Oatmeal and Kashi, and egg whites with vegies replaced quick sugary cereals. And finally dinners. Phase 6 was the most challenging, rewarding, life changing phase of all, but it took phases 1-5 to get here! I was the worst junk food/sugar addict I'd ever known. This phase not only had the obvious health effects of fueling my body with clean foods (more blogging to come on this one), but also forever changed my relationship with myself! And changed my relationship with food. I am still in phase 6 and feeling great about phase 7 which is acquiring more balance through beginning my yoga journey.

Through out all of these phases, I had to linger in the journey of one. Each phase had to become a way of life...second nature, before I could really move on to the next. I couldn't think about a size 6....I had to think about a healthy mind and body. It was happening. I didn't need my eye on the prize (size 6) I needed my eye on the journey of healthy living.

So many ask me how I got here. When you look at me, I don't want you to see a size 6, muscular, fit, body. I want you to see my journey of healthy living. It is on going, always learning, adjusting, and improving. I am not done. I will never be done. I don't want the size __, or 0% fat body comp. I want a strong, healthy mind and body. That is my life long journey, not my neatly wrapped size __ prize.

Now,"put the needle on the record....and dance!!" When it skips, fix it, solidify it, make it second nature...and then move onto the next song!=]
THE PRIZE ISN'T IN THE SIZE, IT'S IN THE JOURNEY!