What is a successful trainer?

My ideal and philosophy to a successful trainer is one that is willing to help others and be inspiring for each client. A successful trainer is willing to go the extra distance to help motivate and nurture the client into living a healthy lifestyle. A successful trainer should be able to make it fun for the client and make training part of the daily life of each client. A successful trainer is someone who at the end of the day has helped someone in some way live a better life.

Looking for a way to increase your intensity?

Schedule a personal training appointment. Studies show that training under supervision of a personal trainer leads to greater initial one-rep-maximum strength values, greater self-determined workout intensities and greater ratings of perceived exertion. Send me an email for further information on scheduling an appointment.

Our bodies are like machines...

Have you ever thought of your body as a machine? If you haven't you should. You see your body runs off fuel just as a car, an airplane or any other type machine. You know your car won't run unless it has gas right? We all want our cars to last a long time - so you maintain it with all the right things right? Well the human body is no different. The better the fuel the better the performance. The better you maintain the better the performance. Be good to your body and it will reward you for a lifetime!

peach cobbler yogurt: a variation

Love peach cobbler, but don't like the greasy, high in fat crust or sauce? Well, here is a yummy {and easy to make} variation of the popular dessert.

1 cup soy low calorie yogurt (peach flavor) (or plain vanilla yogurt blended w/ a fresh peach)
1 scoop of BSN Lean Dessert Fresh Cinnamon Roll Protein Powder (click here to see the protein powder, and how to purchase)

Mix together, and voila! You have a refreshing treat with great antioxidants and vitamin c & a. Enjoy!

(thank you Charlotte for the recipe)

5 Healthy Lifestyle Tips

1. Get over the guilt. Realize that exercise is a stress reliever. You will actually be a better person and parent for taking the time to take care of yourself. Take an hour out of each day, at least 3 days per week. Be a positive example for those around you. Your body will thank you, and your friends and family will too.
2. Stop picking. Chew gum or drink something (water!) while cooking dinner. This will help eliminate the desire to nibble while cooking. Also, stay away from the kids plates. If you are finished with your meal, get up from the table and let the kids finish theirs. To eliminate wasted food, put the kids’ leftovers in a container and store it so that they can eat the leftovers tomorrow.
3. Stop looking at the numbers on the scale. Most people don’t realize that muscle weighs more than fat. So don’t go by a number on the scale – go by how you feel, how you look, how your clothes fit, these are key indicators that you are doing things right. The only number I feel concerned about is the body fat percentage and even that one isn’t always accurate.
4. Say no to food-pushing relatives, friends and co-workers. Sick and tired of friends and family pushing food on you that you don’t want to put in your body? It’s okay to politely say, no thanks. If they insist, simply explain it is not your lifestyle and you don’t wish to have anything. Our society is centered around food and get togethers, so if you know you are attending something where there is bound to be lots of food, take healthier options along with you. It’s ok to enjoy yourself, just keep things in moderation.
5. Plan meals in advance. Take that extra 10 minutes to be prepared and you will save time in the long run and feel better by being prepared. Cook extra at dinner to have the next day or prepare things in bulk over the weekend if you work. The key is being prepared and the more you do it the easier it gets and the less stressed you will be.

Low-Fat Oatmeal Protein Pancakes

Ingredients

1/2 cup egg whites
1/2 cup oats
1/2 cup low-fat cottage cheese
1/8 teaspoon baking powder
1/2 cup frozen, warmed berries with their juices as a topping
Splenda (I use Stevia) to taste
Directions

1. Blend first four ingredients until smooth (I use the magic bullet; if you use a blender be sure to put the wet ingredients in first)
2. Pour approximately 1/4 cup batter for each pancake onto heated griddle or non-stick pan (check to see if its hot enough with a splash of water - if it sizzles, its hot enough)
3. When pancake bubbles, flip and cook the other side.
4. Top with frozen, organic strawberries, warmed and sliced, and poured over the top with their juices. Or substitute fresh or frozen blueberries, raspberries, blackberries or a sliced banana. Sweeten with Splenda (I use Stevia) as needed.

Nutrition Facts
Makes 2 Servings (Three ¼ cup pancakes with ¼ cup strawberries)
Amount Per Serving
Calories: 254.5	Vitamin A 0.9 %
Total Fat: 3.3 g	Vitamin B-12 5.9 %
Saturated Fat: 0.8 g	Vitamin B-6 5.0 %
Polyunsaturated Fat: 1.0 g	Vitamin C 37.9 %
Monounsaturated Fat: 1.0 g	Vitamin D 0.0 %
Cholesterol: 2.3 mg	Vitamin E 2.4 %
Sodium: 280.0 mg	Calcium 9.1 %
Potassium: 297.8 mg	Copper 14.4 %
Total Carbohydrate: 33.8 g	Folate 9.5 %
Dietary Fiber: 5.3 g	Iron 13.2 %
Sugars: 2.5 g	Magnesium 19.5 %
Protein: 21.3 g	Manganese 104.0 %
	Niacin 3.5 %
	Pantothenic Acid 7.1 %
	Phosphorus 29.7 %
	Riboflavin 9.9 %
	Selenium 7.8 %
	Thiamin 21.4 %
	Zinc 12.2 %

* found at answer fitness and to see the original recipe, visit liz fitness.

A few tricks for the trade...

Ever notice that while doing dead lifts you find it hard to keep your back in alignment? One way to ensure that you don't round your back is to "look up" keeping your chin up will help your back stay straight on the lift.

Pullups...want to do one? Here's a tip. First off forget the assisted machine go straight to the pullup bar or squat rack. While you are at the pullup bar put something behind you to rest your feet on in a bent knee position (this can be a chair, bench or even a sturdy box if it's the right height). If you can use a squat rack use the olympic bar for your object just be sure to put it on the pegs at the right height. While resting your feet on the object push with your legs to help lift yourself up. Try doing these on a daily basis before your workout so you are fresh and not fatigued. Just doing one per workout day will help you to that goal of doing one unassisted. Another way would be to do negative pullups - by this I mean jump up while holding the bar and try to hold yourself then let yourself down at a slow count. This will take time but trying on a regular basis will get you to your goal I promise. Feel free to email me if you have specific questions on this method.

Legs...want an alternative for your legs that won't bother your knees or back? Try vertical presses on a smith machine. Trust me they will work your quads, hamstrings and calves without the added stress to your knees and back. Here's how it works...lie on your back underneath the smith machine bar placing your feet a little wider than should width apart. With the bar resting on the middle of your feet (at your arch) slowly release the bar and press up and then come down as far as you can then press back up. Repeat this motion for 15 reps with a challenging weight then reposition your feet to the middle of the bar leaving about 6 inches between your feet for another 15 reps then reposition again out wide however this time position the bar to the toes for another 15 reps. Make sure you have the spot hooks on the side positioned at the appropriate place for you in case your foot slips.

Feel free to email me with any questions regarding lifting tips or correct form for exercises!