Wednesday, June 14, 2017

ProCoach online nutrition coaching with FIT!

I am excited to announce that I'm opening a limited number of online nutrition coaching spots tomorrow with the new ProCoach software!!  This is the actual programming that Precision Nutrition offers for their clients worldwide, and since I am certified as a Level 1 coach through them, I invested immediately!  I want to help my clients get better results and believe that this is a HUGE opportunity!

So, what is ProCoach?  Here is a quick link that describes this awesome accountability program: http://www.precisionnutrition.com/procoach-nutrition-coaching-software.  Watch the 3 minute video to get a visual and ideas for what the daily lessons look like.  Basically, every day, you get a lesson and a nutritional habit to work on.  You check Yes/No for accountability on completing the habits!  New habits come to you every two weeks.  They start slow...you aren't always ready to make big changes right away, right?  This is great work for the mindset and eating better for the long term!  BONUS- I am the coach at the other end!  I can see what you read, how much you participate, and whether you are doing your habits through a client dashboard!

This is designed to be a 12 month program of nutrition curriculum.  There is possibility to stop at other points, but encouraged to finish!

So, who would like ProCoach?  You'd like it if you...
-need more accountability while changing eating habits
-want more information or ideas on how to build skills to change habits long term
-want me to be able to see what you are doing more than once or twice per week
-are ready to work on changing nutrition habits more seriously
-have told themselves, "I know what I need to do, I just need to do it."
-have ever thought, "If only I could have someone coach me every day."
-have said, "I just need someone to tell me what to do."
-have thought, "I really need to make some changes."
-will take the time to read a short article, email, watch a quick video, or listen to a download every day

People may not find a good fit with ProCoach if they:
-are annoyed by daily emails and don't want "just one more thing" in their inbox
-are not ready to get serious about tackling nutrition habits yet, but are focusing solely on their exercise

For more information on ProCoach and how to get started with me on this (as well as pricing), contact me at fit.ks@icloud.com or go to my website- www.fitpersonaltraining.net.

Sunday, June 11, 2017

Making my way back...

I haven't blogged in awhile, and truthfully, I have so many ideas rolling around in this brain of mine, that it was hard to choose just one topic to write about today.  The first thing that surfaced, though, was my journey leading up to and rehab/recovery since my left hip arthoscopy.  That's right, I had repair and reconstruction in my left hip last October.  Even though I am 7 months out from the procedure, I'm still making my way back.  It's a process, and that is what I have to keep telling myself as a fitness professional and active person to keep thinking positively as I work back toward my "previous" exercise capabilities.  "Your working on it," says my inner self.   "It's okay."

For the backstory, I attempted to snow board a local hill with my kiddos in January of 2015.  The board slid away from me and I crashed, HARD, onto my left hip at a funny angle with my left foot turned out.  POP! I heard.  It hurt, but I got up and turned around the other way on the board and kept trying to go down the hill!  Idiot!  I know!  After switching to sledding, we went home and I noted the pain.  The next three months, I felt like my left hip would "slide" around and it was really painful.  It didn't feel stable.  A friend of mine suggested that I might have torn my labrum.  Noted, yep, but it started to feel better, so I never went in to have it looked at.  Zoom to fall of 2015, I had pain in my right hip, soft tissue stuff- a strain and tear.  Therapy, testing, etc.  Kept going....kept training hard.....kept working as a trainer full time.  March 2016 (so, more than a year later), I decide to end therapy for the right hip and have the left hip looked at because the instability and slipping was noticeable again.   My orthopedic surgeon walked in, looked at me, and said, "You have a nasty tear in your left labrum."  Okay.  I jumped through the hoops of getting an injection in there to mask the pain and promised to do therapy on myself, knowing it was not the solution.  Zoom to August 2016, I called my surgeon's team and said, "It's time to do surgery."  This was not a light decision....what would I do about running my training business?  Would my clients understand? (YES!).  I knew that I'd be on crutches for 4 weeks and in therapy for a few months.  BUT.  I couldn't perform much lower body exercise effectively without pain....my left knee hurt....my right hip was tired of compensating.   You just don't understand how much your hip stability matters to your body movement until you have catastrophic injury in there and instability.  I felt like my hip would pop out at any given time several times per day.  For my future joint health and to keep working in my profession, I jumped in and scheduled the surgery for Oct. 28, 2016....almost 2 years after tearing my labrum.   Well, the surgical team reported to my husband and I post- surgery that my labrum was torn from 10-2 (imagine a clock face).  That's 1/3 of my labrum!  They anchored it down for me and I have stability again!

It's been a smooth recovery, since I was familiar with the therapy and diligently did it.  In fact, I had the physical therapist wagging her pen at me more than one visit for "overdoing it."  Whatever.  I wanted to make it back and make it back NOW!  I went into surgery strong and that was important.  As soon as I could ride the bike, I did.  As soon as I could walk with one crutch vs. two, I did....then, no crutches.  I worked on distance and stamina in the joint.  No limping.  Stability, then strength in the hip. Jumping has re-emerged.   Flexibility has taken longer, but coming.  

I'm finally to a point where I can have decent dumbbells in my hands for several lower body exercises.  I don't feel like I have "remedial, beginner" workouts.  I have to give this repair some longevity and push my ego out of the way.  I've had to tell my inner self to shut up more than once because I'm not where I want to be.  I'm making my way back.  Not being able to work as intensely or the volume I want over the past 7 months has resulted in some of my clothes fitting in a way that I don't like.  It makes me frustrated, not patient.

My awesome surgical team?  Knowing what I do for a living, they looked me in the eye pre-surgery and post-surgery both and said, "The most important thing you need to do is be patient."   Okay, Okay.  

Sometimes a setback is a set up for a comeback.  I'll get there.

Tuesday, November 3, 2015

Nearly 40-Something

I'm going to be 41 next week.  That's FORTY-SOMETHING.  I remember blogging a year ago about how 40 felt and that I could still rock it in the gym....I was in the best shape of my adult life....a new decade wasn't going to get me down! Forty-Shmorty!

Let me tell you, 40 HAS been great!  A pivotal year for me professionally and personally.  I've had a LOT of fun and have gotten to do things that I've never done and met some really great people along the way.  Can 41 be better?  I'm sure it can!

What I do know is that my body is not wanting to keep up like it did in the past few years.  For example, I've noticed that I have a crunchy knee.  I repeat-- a crunchy knee!!!  WT(#%&@*%??!!  I heard it going up the stairs a few weeks ago and thought, "What's that noise?"  Ugh.   I also notice that I need a little more recovery time after hard workouts and I value sleep a little more.  It's okay-- I still consider myself a powerhouse and am proud of my strong self!

I read an article from Precision Nutrition this week about eating right for your age, from the 20s to the 70s and into 80+.  It's fantastic.  When I read the 20s and 30s, I'm pretty sure I was nodding the whole time.  I remember feeling invincible in my 20s and not really taking care of myself at the same time.  The 30s- well, I was having and raising my babies and doing virtually nothing for me until the last half of that decade.  The 40s- they label it "Still Going Strong" and that's how I feel.  Maybe a little crunchy at times, but here to be a role model and coach.  I'm going to head off any health problem that I possibly can from now until my final days by taking care of myself.

Read it here:

Remember, we are never DONE.  We have to always take care of our health.

Wednesday, August 12, 2015

You took your eyes off the prize....

I ran into an acquaintance at the gym last week and we chatted as she elliptical-ed away and I stretched.  After initial hellos, I asked her how things were going.  "WELLLLLLLLLLLLLL, ok, I guess," was the response, with a half-shrug.  "I guess I'm just not feeling motivated right now."  

My response: "You took your eyes off the prize, that's all."

Huh?  I elaborated that she must have forgotten her goals.  Or, at least, she isn't focused on them at this present time.  "Why are you doing this?" I reiterated.   Well, of course, it's the usual......1) Feel better  2) Look better   etc, etc.  Did I mention that she's a recent cancer survivor?  

Keeping your focus on WHAT you want, WHY, and HOW you will get it is the basis of your motivation.  Laser focus pulls you through the I-don't-feel-like-it kind of days and gets your butt out of bed early before the work day.  If your WHY is strong enough, nothing will hold you back.

I left her thinking that day.  The wheels were turning.  I could almost hear her say, "Oh YAH!  Now I remember what I want."

Keep your eyes on the prize.  And go get it.

Sunday, May 31, 2015

Always a work in progress

We will always have something to work on.  All of us...all of the time....our whole lives.  When we master something like a new health habit, pick a new thing to change.  Then, when you master that one, pick another....then another.  Build on the healthy ones that you previously mastered.  Then, when you feel on top of the world and are getting amazing results-- do a quick check to see if you've fallen off on anything or maybe started doing an old bad habit again.  Sometimes, you don't realize that you are routinely doing something that you used to do, but stopped doing, then started doing again.

Lately, I've been struggling with vegetables.  I like them.  I try and keep enough prepped to grab quickly.  BUT, I've been really busy lately and it is oh-so-easy to let it slide a little.  I mean, driving from client to client all day or having back to back sessions doesn't always make it easy to get in my 4-5 cups per day.  There is no excuse, it just takes effort.  That is one example of EVERYONE having to work on things.

How about 90/10 compliance as another example?  You know, eat 90% of your meals during the week on-plan and allowing a 10% off-plan choice (within reason).  This ensures maximum results in changing body composition.  It's hard.  Even for me sometimes.  A work in progress.

So, whatever you are working on for a habit right now, make sure that you are confident in doing this habit EVERY day.  If you are confident in your changes, you will make the change.  If you aren't, it's going to be a battle.  It's as hard as you make it.  Don't try to work on too many things at once.  Also, realize that those who make change seem effortless and have "amazing" bodies DO have to work at it....a lot.... (Dedication!  Consistency!)

The effort is worth it-- healthier body, healthier life.

Wednesday, February 18, 2015

Livestrong

Lately, I've gotten involved in a program affiliated with the Livestrong Foundation at our local YMCA.  It's a 12 week (FREE) program for cancer survivors and those who are currently battling cancer that meets twice a week to provide support and a basic exercise program.  My role as a volunteer is to be supportive and encouraging, as well as show them how to use the equipment at the Y.  I give them other ideas for exercise as well.  It's awesome!

My dad lost his battle with cancer almost two years ago.  Today happens to be the one year anniversary of my father-in-law losing his battle with cancer too.  I'm volunteering with the Livestrong program as a way of honoring them, as well as all of the other loved ones that I've lost to this awful disease.  I don't talk about them to the group members unless they ask, because I feel that these people are trying to survive this....right now...and maybe don't want to hear about the people that didn't win their battle.

What I love and admire the most about the group is that even though they've gone through a lot and have more ahead of them, they show up.  They come in with a positive attitude and I can almost read on their faces sometimes, "Hey! I have the energy to be here and I feel good enough to exercise!"  They support each other and even clap when there is good news.  They listen to the bad news as well.  Fatigued or not, they show up and do something.  That is truly Living Strong.  I leave each session inspired and think, "I do not really have problems."

Let's put this into perspective with our own lives.  What about you-- do you Live Strong?  Do you take care of your able body?  Do you show up?  

Live Strong.  

Tuesday, January 27, 2015

Control

Some of us like to feel in control.  I know I do.  I would deny being a control "freak," but I like to have a plan and know what is coming my way.  There are obviously many things in our lives that we CANNOT control.  

Let's identify a few:
-How the people around us act
-How fast the person in front of you drives
-What your friends and family do or say
-Other people's health (especially those that we take care of)
-Sometimes, our own health (viruses, certain disease, unintended injury, etc)
-What could possibly happen to us tomorrow

These, among a lot of other things, lead to stress.  Stress is a part of life.  Stress is very hard on us.  But, guess what?! We CAN control how we respond to stress.  You don't have to let it take a toll on your health, which most of us let happen.  (Sleepless nights?  Higher blood pressure?  Appetite for sugar and starchy carbs?  Weight gain around your middle?  Yep- all responses to continuous stress.)

The good news is that even when your day or a situation feels out of control, there really is something you can do for yourself.  You can control your response.  How do you do that?  First, you realize that stress happens AROUND you, not TO you.  Then, you have a choice:  
1) Stuff the stress down internally and try to control what is uncontrollable, leading to poor health.
2) Find an outlet to drain it all out and keep your situation manageable.

I choose #2.  

My favorite outlet to stress is a hard workout or even just getting up and moving my body around.  Some of my best weight lifting/gym sessions have been in response to a stressful day!  My past outlet was eating. (Not healthy eating either, but emotional-grab-the-first-thing-I-see-eating!)  This is a toughie....emotional and stress eating isn't doing you any favors.  

Instead, what can you do in response to stress or any situation in life that you can't control?  Here are a few alternative things to try:
-Taking deep breaths.  Any number for any amount of time.
-Physically stepping away from the point of stress or stressful situation
-If you feel the need to put something in your mouth, grab a glass/bottle of water and chug it
-Scream and yell.....just let it out!
-Keep your hands busy 
-Do something completely mindless (coloring book, doodle, etc)
-Pick up a good book
-Take a hot soak or long hot shower
-Do something nice for yourself, like get your hair or nails done
-Some people like retail therapy!
-Yoga or meditation
-Pray
-Walk/run/take the stairs/ANYTHING active
-Talk to someone about it all

My guess is that you know all of this.  You've heard all of this.  In a world that you can't control, it's nice to have a reminder of what to do to take care of yourself.  It's nice to have a reminder that we all have difficult times and want to grasp onto SOMETHING that we can have a say in.  So, control what you can and let the rest go.  Your health will benefit in the long run.