A New Chapter Has Begun

Wow. I can't believe it's been over 5 months since I last posted!  I mean it's not like I had anything going on....



I am pleased to say that I am settled in my new place and thoroughly enjoying the fall weather out here.  It's surreal that it is November and 70-80 degrees every day.  I could get used to this.



Now that I'm settled in, all things related to Beckley Fitness are back up and running including this blog.  My goal is to post at least weekly with new exercises for you to try, healthy eating tips, words of wisdom and encouragement or anything else related to health and fitness.  I need your help, though, dear reader.  Please spread the word about this blog and Beckley Fitness.  While I am based in LA, I can do virtual training as well so if you know someone who is looking to drop weight, train for a race (5K, 10K or half marathon) or needs nutrition assistance, please send them my information.  Personal training is primarily a referral business so the more you spread the word the better.  Thanks, in advance, for your help.  It really is appreciated.  This dream of mine can only become a reality with assistance from my friends and family (and hard work, of course!)  Dare to dream out loud!

Be Bold.  Be You.

Mind Over Matter

As happens when one starts packing up the house to move (or to just de-clutter), it is common to come across books that you’ve been meaning to read but haven’t gotten around to it.  Such is the case for me and a book my mother gave me called “There’s A lot More to Health Than Not Being Sick” by Bruce Larson.  After reading the jacket cover, I will admit that I was not sure I wanted to read this particular book because of the religious slant, for lack of a better term.  Having gone to a Christian college, I’m kind of over reading books that shove religion down my throat.  I am a spiritual person and have my religious beliefs but am not one to voluntarily pick up a book in that particular genre.  Since my mom knows this about me, though, and since she gave me the book, I decided to give it a whirl. 

To date, I haven’t gotten very far in the book but the few chapters I have read (and even the title alone) got me thinking especially given the major life change I’m about to make.  I learned a long time ago, probably in college but who remembers that far back, that moving is one of the most stressful things in life.  I couldn’t agree more.  This move along with changing careers has stressed me out more than I would care to admit.  I loathe packing and talking to the vet to determine if my cat is well enough to make the trip and storing my stuff until I have a permanent place to live and on and on and on.  STRESS!

But I digress.  The point I’m trying to make is that life’s events can stress us out which can make us sick (or not healthy).  Research has repeatedly shown (and it’s the whole premise of this book) that your attitude and mindset has a direct impact on your wellness and overall health.  Think about it for a minute.  When you are tired and run down, you are more likely to get sick.  When you have something very stressful going on in your life, you are more likely to get sick.  When someone has a severe illness, you hear people say “It’s the power of positive thinking”.  That’s not just some cliché people say because they don’t know what else to say.  Science has shown the connection exists. 

And sleep?? WOW!  What a huge impact sleep  has on every component of the mind-body connection.  If I don’t sleep well or enough, I generally am grumpy or irritable.  If I’m irritable, things are going to stress me out quicker.  If I’m stressed out quicker, my immune system is compromised.  And if that lack of sleep and stress continue for long periods of time??  You guessed it.  I end up sick.  That’s why during this move, I have really tried to focus on the positive and what my new job and new residence and new social circle will be like and it makes the stress lessen.   

I’m even convinced that all those “home remedies” we learn at a young age really work because we THINK they will work.  Orange juice?  Vicks vapor rub?  We think they are helping us recovery and that, alone, helps us recover.  The mind-body connection is limitless. 

What, then, does this have to do with fitness?  Isn’t it obvious?  If you are healthy and thinking positively, your body is going to be able to perform at a higher level for longer periods of time.  That means you can run longer and/or faster, add another weight to the machine or do more pushups.  Besides that, though, and more importantly, it’s not just about fitness.  It’s about your health.  I’ve maintained from the beginning that being healthy isn’t just what you do in the gym or what you eat.  It’s the combination of it all. 

So next time you are faced with what feels like a Herculean task or life throws you a major curve ball, do yourself a favor and just breathe.  Take a minute to yourself and figure out the best way to approach the situation.  Better yet, go for a walk, swim, bike ride, run or whatever activity you enjoy.  Chances are, you will feel better, you may have identified a solution and you’ve burned a few calories in the process.

Your body (and mind) will thank you.

BE BOLD! BE YOU!

Fighting the Gold Standard?

A close friend of mine posted on Facebook this morning that she had finally achieved her running goal but that she wasn’t going to share it.  Her rationale was that there were people who would say “that’s not very fast” and others who would say “I will never run that fast” and while I agree with her to some degree, it was also very disheartening.  She went on to say that the biggest mistake we make is comparing ourselves to others rather than who or what we were yesterday, which is absolutely true.  That doesn’t change, however, the fact that she felt like she couldn’t or shouldn’t share her amazing accomplishment.

It got me thinking, though, as we go through our own fitness journey, why do we feel like we can’t share our accomplishments for fear or worry of what others will say?  There are so many negatives in life that something positive like achieving a fitness or health goal is something that should be celebrated.  Why should we censor ourselves because someone else might feel bad or, worse, make us feel bad?  It’s a sad commentary on our society and how we have become conditioned to keep our accomplishments to ourselves. 

More than once, I have had a client say “I’ve only lost 2 pounds” or “I can only run a 12 minute mile.”  WHAT?  Why did they make those statements with a negative connotation?  That’s absurd!  How about this instead?

“I lost 2 pounds!!” or “I’m down to a 12 minute mile!”  

Those statements are so much more positive and celebrate accomplishment.  Anyone who has tried to lose weight knows that 2 pounds is a big freaking deal!  It’s not easy to lose any amount of weight.  It takes dedication and hard work.  Freaking celebrate it!  The same with running; AT ANY PACE!  Celebrate the fact that you get out and run and that you are running faster than you did last week, last month or last year! 

After 3 hip surgeries now, I have been in that position many times and still am most days.  I know that I can run faster or squat a heavier load or hold plank longer.  I know I can because I’ve done it before.  So why do I belittle the fact that 4+ months after another hip surgery, I am about to run a 5K?   Who cares what pace I run, right?  It’s the fact that I am running again that matters. 

I know my issue is that I’m a competitive person (shocking, I know!) and I’m especially competitive with myself.  I think the other reason we beat ourselves up is because of this gold standard that society as a whole has created.  The standard that you have to be a certain size or have ripped abs or run a sub-10 minute mile to be considered “fit”.  It goes back to one of my initial blogs about being healthy rather than being fit.  Not everyone loses weight the same way or in the same place.  Same thing with toning your muscles or getting that 6-pack of abs.  Some body types just don’t get there. 

 

I haven’t figured out a way to overcome that little (or not so little) voice in my head or that little green monster who lives inside me.  I am so proud of my friend for achieving her goal (yes, I know what it is but am not going to share because it’s not mine to share).  That doesn’t mean I’m not a little bit jealous.  That being said, I am so proud of how far I’ve come despite all I’ve been through with 3 surgeries in 2 years.  I’m proud of the fact that I’m running my first post-op 5 K this weekend.  I know that someday, I will get back to my former pace and maybe even lower it a bit.  And you should be proud of your health and fitness accomplishments as well!  So I encourage you to share your successes with those closest to you.  Be proud of what you have done!  Life is too short to not celebrate the little (or big) things!

BE BOLD! BE YOU!

 

 

 

TRX Suspension Training versus GoFit Gravity Straps Training

Some of you may recall that I teach a TRX-style class at the Y called “Gravity Straps.”  The reason we call it that is because that’s what the straps are called.  They are actually Gravity Straps made by a company called GoFit and they are essentially the same as TRX Suspension Training straps.  Since I teach this class, I figured it would be a good idea for me to get certified in TRX to build my knowledge base and progress my class. 

As a result, this past Sunday, I spent 8 hours in class in Chicago learning all about TRX.  Well, I can’t say I learned “all about” it because I’m sure there is a ton of information we didn’t cover.  I will say, though, that it was one of the best fitness/personal training classes I’ve ever attended.  Those 8 hours went by so quickly it felt like we were there for 3 or 4 hours.  And our instructor was great!  Not only was she hilarious (which of course I appreciated), she was very well versed in all things TRX and crazy fit.  I mean the woman was doing superman push-ups with both feet suspended and then she did incline pushups like it was no big deal.  Here she is in an obstacle course race Shana Verstegen  Crazy lady J 

I guess I should explain what suspension training is for those of you who don’t know.  Suspension training is basically multi-planar training using suspension straps where one or both of your hands or feet are suspended.  It’s a great workout because you are using your own bodyweight (or you can add weights) but the angle at which you exercise is what increases or decreases the difficulty.  A lot of physical therapy practices have started using it with their patients because you can do decreased-load type exercises. 

Now that you know what suspension training is and now that I have used both types of suspension training systems, I feel qualified enough to provide you with a review and my recommendation.  We’ll start with a little description of each:

TRX Suspension Training – This system was created by Navy SEALS who were deployed in Afghanistan in the middle of nowhere and wanted to stay fit but didn’t have any weights or machines or anything.  So they strung together parachute netting and a belt and created the first suspension training system.  The system itself is pretty basic.

 

The only thing that really needs to be installed is the anchor system.  After that, the handles and foot cradles are all in one and the ease with which you can adjust the straps is pretty high.  If you don’t have a secure place from which to hang the TRX suspension trainer, it does come with an over the door anchor.  The downside to using the door anchor is that it limits your vector/angle at which you can do exercises (the lower you are to the ground, the more difficult the exercise).  The straps hold up to 350 lbs so 95% of the population can use them safely. 

 

GoFit Gravity Straps – This system was created by GoFit as a more economical suspension training system.  They are essentially the same as TRX with a few small (but significant) differences.  First and foremost are the Gravity Straps themselves.  With the TRX straps, the handles and foot cradles are all in one but with Gravity Straps, they are two separate sets of handles.  This means that when you go from standing exercises to ground exercises, you have to stop and change the handles.  This doesn’t seem like that big of a deal but it does take time between exercises and interferes with flow through a workout.  Gravity straps do come with a door anchor as well which makes them as portable as TRX, though they do not come with a wall/ceiling anchor so you have to jerry rig the straps to hang them from the ceiling. The straps also hold up to 300 pounds so, again, most everyone can use them. 

 

So here’s my analysis:

Feature	TRX Suspension Trainer	GoFit Gravity Straps
Wall/ceiling anchor	Yes – does not come with initial package but can purchased	No
Door anchor	Yes	Yes
Adjustable straps	Yes	Yes
Pre-identified markings on straps to indicate mid-length (this is important because most exercises for upper body are at mid-length)	Yes	No – there are markings on straps but none delineate where mid-length is so you have to guess/count the number of lines
Ease of adjustment	High	Moderately high
Adjustable to short and full-length with ease	Yes - there are “stops” in the straps that prevent them from going to short or falling out of the buckle	No - if you fully extend the straps they will fall off the buckle and if you fully shorten them you wouldn’t be able to use them
Separate foot cradles from handles	No	Yes – this is a negative because it creates added work and can disrupt work out flow
Adjustable loop (so if your straps are just a bit off you can simple move the full strap through the loop rather than fuss with the buckle	Yes	No
Cost for basic package	$199	$99
Basic package includes:	·         Mounting hardware/brackets (door anchor) ·         2 straps ·         2 two-in-one handles/foot cradles ·         Training guide (not DVD) ·         6 full workout guides (15 and 30 minute) ·	·         Mounting hardware/brackets (door anchor) ·         2 straps ·         2 handles ·         2 foot cradles ·         Training DVD ·         Exercise guide
Additional accessories	$15-40	$5-15

 

In the end, for me, the winner is clear.  Even though it’s more expensive, TRX for me is the way to go for suspension training systems.  Not having to change the handles/cradles between exercises and knowing the right length without having to count lines and the ease of adjustment really does make it worth the extra funds.  That being said, if you are not sure you want to spend that kind of money, you can get a great workout with the Gravity Straps.  If you are serious about suspension training though, I highly recommend the TRX system. 

 

BE BOLD! BE YOU!

Falling Off the Proverbial Wagon

It’s happened to anyone who has a healthy lifestyle.  Your cruising along with eating right, working out 5-6 days a week, limiting your alcohol intake, sleeping 7-9 hours a night thinking life is good and MAN, I feel great!  And then KA-BLAM!!!  Something(s) derails you and you feel like you are back to square one.  Or you do the complete opposite and use that entire day as a “cheat” day because why not?  You’ve already blown your eating for the day, right?  Well……..let’s discuss.

I will freely admit that I have had this train of thought more than once in my life.  I already had a piece of cake (my weakness), so I guess I can eat whatever I want for the rest of the day because I’ve already blown my calories.  I then proceed to have pure junk for the majority of the day.  Candy bars.  Chips.  More cake.  And there’s no point in me going to the gym because it would take me 3 hours to burn off all these calories so I am just going to sit at home and watch TV.  Probably not the best way to handle that situation.

The other side to that coin is the “I’ve had a piece of cake so I can only have veggies the rest of the day and I have to work out for 2 hours tonight to burn off those calories” day.  But does that really help?  Is that the best way to handle this type of situation?  Again, probably not.

So then what, exactly, are you supposed to do when you give in to that sweet tooth or salty tooth (everyone’s weakness is different)?  How do you handle having a cheat day versus a cheat meal or snack?  I am so glad you asked J 

It’s normal for us to get off track every now and then with our eating or working out.  It’s difficult to resist your weakness.  That’s why it’s called a weakness.  Whether it’s cake (yum!), cookies (yum!), chocolate from Belgium (double yum!), potato chips, pretzels, or something else, it stares us in the eye tempting us to just give in.  The challenge, of course, is to NOT give in.  But again, we are human and self-control only goes so far.  So when you do give in, make sure it doesn’t define your whole day and mentality.  Having a candy bar for dessert isn’t going to automatically add a pound to your weight.  Our bodies are a bit more efficient than that.  But you have to control yourself enough to just have that one candy bar (or whatever your treat is).  You also can’t beat yourself up about it.  That doesn’t do any good either. 

What is good, though, is that you recognize and acknowledge that you are making that decision to have whatever it is you are having.  Is it because you are really craving it?  Is it because everyone else is having whatever you are craving?  Is it because you’re bored?  It could be any of these things, really.   I’ve been known to eat A LOT when I’m bored.  Which is just another reason I hate to be bored. 

My point, here, is that if you fall off the wagon for a meal or snack, it does not need to define the rest of your day or your mentality.  Acknowledge what you did and then get back on track with your NORMAL eating for the rest of the day.  Don’t skimp on calories to make up for it.  And don’t overdo it in the gym to make up for that backslide.  You don’t need to spend 3 hours at the gym that night because that’s going to frustrate you and that’s never good. 

So stick with your healthy eating and healthy ways and if you hit a bump in the road, don't beat yourself up.  Acknowledge it and move on.  You are stronger than that! 

BE BOLD! BE YOU!

 

 

 

 

My 21-Day Fix Review

As many of you know, I decided about a month ago to try a new Beachbody program called 21-day Fix.  For those of you not familiar with Beachbody, they are the company that brought you P90X, Insanity and T-25.  I did P90X back before it was the thing to do and really did like it.  The workouts were tough and the recipes were pretty tasty.  I eventually quit doing it because I ran out of space in my living room.  Since then, I hired my own personal trainer, began running again and lost 25 pounds without any of those fancy programs.  As a result, I haven't had much use for Beachbody or any of the other companies that put out those videos. 

However, as a personal trainer, I get asked about those programs a lot so I decided to give one of them a try.  I also figured that it would kick-start my return to healthy living post-op.  Several of the women in a Facebook group I am part of were doing 21-day fix so I figured I would give it a whirl.  My 21 days ended on the 19th but I was out of town so I am just getting around to my review. 

The program was designed by a bikini model which initially turned me off to the program but ever the open mind, I proceeded.  The way the program is set up is that you get 7 DVD workouts as well as several colored containers for your food.  The whole premise is that you get a certain amount of servings for each colored container based on your current weight and your caloric intake.  Here's the breakdown of the number of servings of each container you get per day (and what each color container represents):

Green = Vegetables

Purple = Fruits

Red = Protein

Yellow - Carbs

Blue = Fats

Orange = Other

 

 

I was using the 1200-1499 calories which meant I got 3 veggies, 2 fruits, 4 protein, 2 carbs, 1 fat and 1 other.  I will admit that when I first saw that list, I thought there's no bloody way that will keep me full all day.  And, for the first two or three days it didn't.  But then I got the timing right and rarely was very hungry before it was time to eat.  The main issue I have though is that I don't normally eat 4 servings of protein a day and in my professional opinion (as both a certified personal trainer and certified fitness nutrition coach), veggies are "free" meaning you can have as many servings of those as you want.  Because of that, I struggled to get 4 servings of protein (I usually got 3) and when I would get hungry I'd snack on veggies.  That generally helped.  And I managed to cut back on my Diet Coke consumption.  I won't lie...I still had them despite what the plan says about drinking soda.  But, it really was in the best interest of everyone for me to have a soda when I felt I needed it.  It made everyone happier :) 

So I wasn't thrilled with the eating plan.  However, I will say that these programs are generally designed for those who don't already eat healthy.  Since I do, it wasn't that much of a change but it was interesting to force myself to stick with that plan. 

The workouts, though, I highly recommend.  I really did enjoy the workouts as they were very challenging and I found that I had to modify the exercises sometimes.  I definitely got stronger through out the program as well.  And I am much better at keeping my abs tight regardless of what type of workout I am doing.  Better yet, I have taken many of the exercises and incorporated them into my classes and my personal training sessions.  The best part of the workouts, though, is they are only 30 minutes.  At the beginning of the 21 days, that 30 minutes seems to last FOREVER.  But by the end, they were flying by. 

I don't have any post 21-day pictures to share because when the 3 weeks was over, I was in L.A. and was NOT eating according to the meal plan so I decided it was best not to share.  I will share, however, a picture of me last week in Las Vegas riding a mechanical bull.  Normally, I wouldn't share a picture such as this but a friend of mine commented on how good my triceps look so that's why I am sharing. 

If you want a pre-set plan to help you kickstart your fitness and you don't have time or money for a personal trainer, I would recommend 21 day Fix.  However, I must fully declare that this was not the only workout I was doing for the 21 days so I can't honestly say what type of results you will get.  If you have poor eating habits, this will definitely get you in the right direction as will the workouts.

BE BOLD! BE YOU!

The Results are In (aka Did the Motivation Work?)

The unofficial experiment is officially over and the results are inconclusive.  I was able to drag myself out of bed most mornings during the experiment (actually, every morning) but two days after it ended, I opted to exercise my eyelids by covering my eyes with them for an additional 45 minutes.  I only did it once (yesterday) and I have a VERY good reason.  Anyone who knows me, knows how I feel about my Memphis Grizzlies.  They have been struggling a bit this year but have really made a run for the playoffs as of late.  Well, Wednesday’s game was at home against the defending World Champion Miami Heat (insert copious amounts of boo’s and hiss’s here).  I missed the first half of the game as I was at the Y working but I made it home for the 2^nd half and boy was it a great game!  My boys ended up pulling off the win with a great 4^th quarter and some clutch shots from downtown and the whole place went crazy.  By whole place you would think I meant the FedEx Forum, where they play, but I mean my house.  Yep.  I got crazy.  Maybe not as cray cray as I get when I’m actually at the games but it was loud. 

Of course, by that time it was well past my bed time and I really tried to go right to sleep.  Well, that didn’t happen too quickly so when my alarm went off at 5:15am, I just couldn’t do it.  I had good intentions and just hit snooze once and fell back into a ridiculously good sleep.  Then the alarm went off again and that was when I decided I needed to exercise my right to sleep for a bit longer.  It all worked out, though, because I had time for a run after work before my appointments at the Y.  So really…it’s all good. 

Alas, in the name of science (or something) here is the breakdown of how my motivational tools worked for me. 

·         Sleep in my workout clothes – I promise you I actually did this.  Here’s the proof. 

      

       I actually wasn’t uncomfortable other than I got a tad warm during the night.  This is predominantly because my gym is a bit chilly right now and my bedroom is a perfect temperature so I had to sleep in yoga pants since that’s what I wear to workout on the chilly mornings.  But wearing a sports bra and running singlet was quite comfortable.  I might try this again when my gym gets a bit warmer (aka the weather warms up) and sleep in running shorts rather than yoga pants.  If you struggle to get up early to workout, this really is a great option.  The only thing I had to put on when I woke up were my shoes.  I give this option a 6.5 out of 10.  Rating would be higher if I hadn’t gotten hot. 

 

·         Set my alarm clock on the other side of the room – Not only did I set my alarm/phone on the other side of the room and crank up the volume so I was sure to hear it, the other side of the room is my bathroom so the alarm echoed which really motivated me to get out of bed and shut it off.  This, of course, may have had more to do with not pissing off my neighbors but the end result was the same.  My suggestion if you try this is to not put the alarm on 100% volume J  Just a small suggestion.  I give this option an 8 out of 10. 

 

·         Set up my workout equipment/cd player/yoga mat the night before – I mentioned in my previous post about this experiment that I wasn’t 100% confident in this option.  My workout stuff is ready every morning since it’s set up in my gym so I didn’t really have to do anything extra.   However, knowing that I don’t have to do anything extra in the mornings really does help with the whole getting out of bed thing.  I give this a 4 out of 10 just because I couldn’t fully evaluate it. 

 

·         Change my wake up tone on my alarm – True to my word, I downloaded “Happy” and set that as my alarm tone.  I tell you what.  It definitely is a great way to wake up.  I might not exactly booty shake like this baby did Baby Dancing but I did wake up in a much better mood and humming a little tune.  I give this an 8.5 out of 10.  I strongly recommend using this song or another song that gets your spirits lifted. 

 

·         Post my plans on social media – Again, as I mentioned in my previous post, I was already held accountable via blogging about this experiment so posting on Facebook and Twitter didn’t have the full effect it would probably have otherwise.  However, I will say that it did hold me accountable to all those people that follow me that *gasp* don’t read my blog (they know who they are).  I rate this option as a 7 out of 10 – again if I didn’t have the blog holding me accountable it would probably rate higher.    

 

·         Schedule the time – This really did help.  And that morning I slept in??  Didn’t have it scheduled.  ‘Nuff said… 

·         Make a date – As I suspected, I had difficulty finding a workout buddy (she knows who she is) but I really tried.  Despite not having a workout buddy, I was able to get up and do my workout on time.  My rating for this is based on my previous experience having a workout buddy and I give it a 9 out of 10. 

 

·         Reward myself – Well, how could this NOT be a successful tactic?  I haven’t decided yet what to get but you can be assured it will be workout related.  And probably workout clothes or running shoes because, I am me after all. 

 

In the spirit of full disclosure, I will also add that I started a new workout plan at the same time so that may have added to the motivation.  It’s the new Beachbody workout called “21 Day Fix” and I am trying it with an open mind and will post my review of it after I complete it.  Though, those of you who I talk with regularly know how I feel about the meal plan portion but I will share with everyone at the end. 

In other news, Be True Health & Wellness will be up and running on April 15^th so look for more information on social media and our website (under development).  I will continue to blog under this site for a while but will transition to a blog for BTH&W in the near future.  Thanks for your continued support of Beckley Fitness and your future support of BTH&W. 

BE BOLD! BE YOU!