Pages



Sunday, September 15, 2013

20 Facts About Me

Nothing really new happening in life lately, we officially have less than a year left in Texas and hopefully it'll all be a very hot memory and we'll never have to come back. Time for some fun..

20 Facts About Anne

1. I love everything about the ocean. Seriously.
2. My first job was at the YMCA, I always thought I'd end up back working in a gym.
3. I had a really thick Australian accent up until 5th grade.
4. I love taking pictures.
5. I really love to people watch. Airports might be my favorite. You can spot someone experiencing virtually every emotion. Happy, sad, scared, nervous, etc.,
6. I love animals more than most people.
7. I like to swear
8. The job that I enjoyed most before becoming a personal trainer was working as a waitress as Mellow Mushroom.
9. At the age of 16 I was able to speak broken Spanish, Indonesian, Japanese and Korean. I've since forgotten it all.
10. I played violin for about 5 years in Australia, I was actually really good. 
11. I can sing.
12. I think I'm pretty good at offering advice, but I'm terrible at taking my own.
13. I changed my major five times. Photography, education, international relations, communications and finally Psychology.
14. In college, I would make up fake names and professions when guys introduced themselves to me. One one occasion I was a news anchor and my name was Sarah.
15. I don't believe in god, heaven, hell, or the devil.
16. I've been into sports and athletics my entire life, starting with swimming then onto shot put, long jump, cross country, volleyball and weight lifting.
17.  Crisp, cool weather makes me happiest.
18. My family is all spread out over the world and it's the only thing I can thing of that really tears me apart.
19. I am so nervous to become a mom, not about raising the child itself, but becoming pregnant and watching my body change. 
20. This is long.

Friday, August 30, 2013

"Haters Gonna Hate" --- and my back workout

Today while getting a Brazilian wax (if that's TMI for you then whoops), I was wearing my Gold's gym shirt when the woman told me that she used to lift. (Trust me, when you're in that position there is some very serious bonding going on!) I asked her WHY she used past tense and why she's not currently lifting or working out. She told me that she stopped lifting because her ex-boyfriend was verbally abusing her and making her feel unattractive that she was "getting bulky."

  In my experience, most people who are rude, negatively judgmental, or vengeful, aren't necessarily "bad people," but are dealing with something within themselves and you are just there to get the lashing. I've been thinking recently, and maybe it wouldn't be 100% successful in that particular situation, but maybe instead of getting offended or discouraged, maybe just be nice. It will show that you aren't just a successful person, but that you are bigger than grudges, hostility or resentment.

Of course sometimes this is harder than we'd like to think, because we ARE sensitive beings and we work hard for our physiques and our happiness, but a moment of calm in one moment of anger can prevent 1000 days of regret. 

Now onto the fun stuff. Want my back workout?  Here ya go!


Exercise
Sets
Reps
Tempo
Rest
1 arm DB row
4
12
(4-1-1)
0s
Reverse cable cross
4
12
(4-1-1)
90s
wide grip lat pull downs
4
12
(4-1-1)
90s
bent row
4
12
(4-1-1)
90s
Triceps push down
4
12
(4-1-1)
0s
California press
4
12
(4-1-1)
90s
Pull Ups
4 As many as possible

90s
*highlighted exercises to be performed as superset


Port Aransas
Downtown Avenue A

My husband likes blondes

Monday, August 12, 2013

Just Be Happy

I've decided to give myself a daily goal, and that is, just to be HAPPY. Since living in Texas, I've found myself becoming irritated at small things that should not even be an issue. I blame it on the awful heat, and I've even gone as far as pretending that it is autumn in my head. Buying my pumpkin, Macintosh apple, caramel and cinnamon candles two months early, switching the wreaths on my doors from summer to fall, looking up pumpkin recipes, etc., But, whatever the reason, enough of that.

I have decided to just be happy. Simple. Point blank. When you decide to dictate your own happiness, your life becomes a thousand times easier. It was 105 degrees today, yeah, that makes me really pissed off, but in order to make myself happy, I did what I wanted, and that was duck out of work early and soak up some UV rays with a big floppy hat. If it's hot as absolute dicks outside, I won't go outside. I suck up the fact that it makes me feel like I'm being held hostage and instead find something to do inside; such as write this post. The weather will change, I just have to be patient. So in order to hold myself accountable of my own happiness, I'm going to do things that make me happy - like listening to jazz, having a glass of red wine, cooking and relaxing. And I'm not going to do the things that bring me down.

Monday, August 05, 2013

Smoke Your Legs


Today was my leg and booty day - as opposed to Muscle and Fiction, international bench day. So I'm sharing my leg workout. Keep in mind that my workout may be a little more or less intense than yours. Alter it depending on your max. This workout is max strength and hypertrophy catered. Here you go!
Warm up
Exercise
Sets
Reps
Rest
KB Swings
2
8
60s
High Box Jumps
2
8
60s

*Plyometrics should be done at the BEGINNING of the workout and limited to two sets to avoid neural fatigue.


Strength
Exercise
Sets
Reps
Tempo
Weight
Rest
Back Squat
5
10, 8, 6, 4, 3
(2-1-1-)
125, 135, 145, 155, 165
60-90s
Bulgarian Squat
3
12
(2-1-1)
125
60-90s
Walking Lunges
3
12
(2-1-1)
80 Lbs
60-90s
Weighted Glute Bridges
3
12
(2-1-1)
185-225
60-90s
Leg Press
1
MAX


200
60-90s
Stairclimber
1
15 mins
Slow






Make absolutely sure you're refueling after your workout. Otherwise your muscles will not "tone." 

PS. There's no such thing as toning. Just call it muscle growth for goodness sake!



<3

Wednesday, July 24, 2013

wake me up when it's all over

If I could sleep through the next year I think I'd be okay with that.  Never did I think I would miss my home as much as I do. Truth be told, I belong in the water. I have spent my entire life near the ocean, but the ocean I grew to love more than any other, is in Fort Walton Beach. My sugar white sands and gentle warm salty breeze with the thunderstorm always brewing to the northwest. The seagulls squawking as they fly over me. Mr. Pelican and I sharing five feet of oceanic space, the family of dolphins showing off and the bull shark prowling. In addition to all of the amazing wildlife, this place has the freshest seafood you could ever taste... These are the things I miss more than anything. 

Something about the Florida lifestyle kept me more motivated than anything to look fit and feel healthy 100% of the time. Maybe it's because I knew I'd be in a bikini in front of hundreds of people nearly everyday, or on the boat with Johnny every Sunday. I'd play beach volleyball every Tuesday night (for years) and I'd be outside whenever I could. Don't get me wrong, I still love working out and eating right, I just don't have anywhere to go in a bikini!

For my birthday two years ago, Patrick bought a basket for my beach cruiser. I rode that bike nearly everyday. I'd grab a summer shandy, throw it in the basket and Jack and I would ride down to the beach for a swim and quick game of fetch or to watch Patrick jump out of the C-130. Jack would come back soaked, stinky and sandy, but I loved it. 

I made fish tacos tonight. I think the reason I decided to write about my homesickness is because of where my fish came home. (It sparked an emotion in me, and typically, I think I write best with some type of fueling emotion behind the words). Fucking Honduras. Really? That fish tasted like shit first of all. It's NOTHING compared to the Triggerfish or Amberjack we used to spear. Only 12 more months of this BS and I am out of Texas and praying to the god I don't believe in that I will never be back. Who actively chooses to live in this barren, disgusting and grossly overpopulated state. Not I. I definitely respect you if you stayed here, but seriously, you're missing out on the best of the world. 

Rant Over. Good day. 

Sunday, July 14, 2013

Some people will do anything..

It's not surprising to me anymore that people will literally do ANYTHING and put anything into their bodies to get the lean body they want, but workout and eat RIGHT. But the reality is, none of that crap works. So with that said, I'm only going to reference two "diets" in this post for sake of it being a novel.

1. Liquid diets - and right now I'm talking strictly about juice cleanses. It is a MYTH that your body can "detox" off of only vitamins and sugar. Sure, you'll be getting a butt-load of antioxidants to help destroy those toxic reactive oxygen species, but I guarantee you you're going to be unhappy.

They tell you you're going to feel like this....

  But I promise you, you'll feel like this. You'll be HANGRY. Angry + hungry.

You're missing out on VITAL nutrients and you're not getting the actual fibers from the fruits or veggies that you're juicing. My suggestion? Juice occasionally in addition to eating actual meals. 



2. ViSalus - Actually, a few of my friends have tried to get me to promote this company. I will never, ever encourage someone to put something into their body that I would not put into my own.  The goal of ViSalus is to eat six meals a day, two of which are protein shakes. It's not the protein part or the amount of meals that I disagree with, it's what's IN the protein shakes. You could very easily get the same amount of protein and nutrients from real food instead of having two shake supplements that contain pretty dangerous ingredients. 

What part of your digestive tract is going to recognize ANY of those man-made ingredients? 

Visalus Ingredients: Protein Blend of (Soy Protein Isolate, Whey Protein Hydrolysate, and Whey Protein Concentrate), Digestive Resistant Maltodextrin (Fibersol™), High Oleic Sunflower Oil, Natural and Artificial Flavor, MCT Oil, Maltodextrin, Gum Acacia, Xanthan, Sodium Caseinate, Lecithin, Aminogen™, Mono & Diglycerides, DiPotassium Phosphate, Sucralose 

-Soy protein (particularly tofu) has been linked to cognitive impairment and brain atrophy in late life in men. I wouldn't recommend more than one serving of soy protein a week. Soy can also increase or descrase particular hormones in women. Remember, in order to tone muscle, women need more testosterone. We have to work twice as hard to get HALF the muscle gains as men do.

- Make sure the oils you're ingesting (or putting on your skin, for that matter) aren't cheap. Sunflower oil, mineral oil and vegetable oils are all cheap. Cheap, cheap, cheap.
-Natural and artificial flavor more times than not contains MSG. Many of the side effects from the ViSalus shakes are headaches, perhaps triggered by monosoduium glutamate.
-DiPotassium Phosphate is used in fertilizers. Yep. It's also been linked to dizziness, migraines and liver damage. 



I promise you, you will feel healthier, leaner and happier if you just eat REAL food. Lean proteins: chicken breast, turkey breast, white fish, fatty fish once or twice a week. Green, fibrous veggies: broccoli, Brussels sprouts, asparagus, spinach, arugula, kale. Healthy starches: sweet potato, quinoa, Ezekiel bread, beans, spaghetti squash.





Monday, June 17, 2013

I Still Write....I Promise!

Well hello there gorgeous! I hope that wherever you're reading this from it's a beautiful day. I haven't been all that consistent with updating but here's what's happening in my life (and a fun surprise for later).

Patrick and I are relatively settled in here, despite the few boxes that we refuse to unpack... Those are stacked and shut in a spare bedroom until we move again.  Next year we're hoping for California or back to Florida. Our goal while living here, though,  is to try a different restaurant every Friday night for date night. Because he's pretty busy with school, it's important to us to designate a night specifically for each other. This past weekend was Max's Wine & Dive. An adorable little wine bar in San Antonio that allows dogs. Totally reminds me of Wine World in Destin so I'm pretty sure it's my and Jack's new dig... pun intended.

Gold's is going great. Orientations everyday and I'm finally getting my business built! So excited for this. Since cooking, baking and fitness are ALL huge passions in my life, I've decided to create an E-Book of my fit recipes! The dish below will be one of my savory sections. I plan to do a sweet and savory section, boy do I love food; and I don't think that you should have to cut out what you love to be healthy. No further recipes will be provided via Instagram or my blog, but this will be available for purchase for super cheapo sometime this year! 

Also, below are a couple photos from my fitness shoot with Katrina Thomas Photography, she's amazing and makes me look pretty when I'm sweaty from running around trying to get a good shot.

xoxo
Max's Wine & Dive

Hydrate & Press On


E-Book material right there!

Saturday, June 01, 2013

Gold's Gym

This gal, landed her first position as a personal trainer at a REAL LIVE gym! HA! I've loved doing the online thing for the past year, but I have always wanted to be with a client when they reach their goal. There's something about watching someone celebrate their success and knowing you're a part of that success that makes your job SO rewarding. Not to mention the pay isn't too bad either ;) ! Anyone in the San Antonio/Converse area feel free to come on over to Gold's.

That's all for now <3
xoxo 

Wednesday, May 15, 2013

Couples That Workout Together, Stay Together

Real talk right here. Lifting heavy ass weight or racing on a tartan track creates a huge rush of endorphins that are almost opiate-like. Not that I've ever had an opiate high, but who better to share that "high" with than the person you are physically, mentally and emotionally attracted to?

An observation that I've made in several co-workers or friends relationships, is that one person in that relationship is dedicated to fitness... Usually the guy, and often times, the girl takes offense to the guy "choosing gym time over quality time with her," at home, plopped on the couch. This is where choosing to hit the gym with your spouse can be beneficial in all aspects. Not only are you knocking out some cals, building some muscle, letting out any frustration and helping to boost your metabolism, but you're also showing your partner that you care enough to enjoy his (or her) hobby with them so they don't feel like they have to choose.

My professional advice? Workout together and make a routine of it. Working out with your partner can greatly improve your sex life, and not only are you BOTH looking hot as hell, you're feeling hot as hell too! So there. 




Wednesday, May 08, 2013

Lift & Tone That Derriere

I didn't realize how hard it was to write about a butt until I decided to write this post...

Alright. In high school and even college, I believed I had decent glutes and while browsing through old swim suit photos last night, I realized that the glutes I thought were nice are actually nothing compared to how my glutes are now. My derriere has lifted, tightened and grown tremendously in the past four years since I started lifting. So.... I'm going to share a couple of my booty routines with you!

The key to muscle growth is the correct amount of rep ranges to produce muscle fatigue, timed appropriately with how much protein you're feeding yourself AND your rest intervals. Crazy, right? Who knew there was so much work to getting a MUSCLE to grow. I'll provide a "beginning" booty workout and an "advanced" booty workout. I assure you, both will fatigue your glutes and help them tone up!

Beginners                            
Exercise
Sets
Reps
Tempo
Rest
Prisoner Squats
3
12
Medium
0s
Walking lunges
3
10 each side
Medium
0s
Step ups w/ reverse lunges
3
12 each side
Medium
0s
Single leg deadlift
3
12 each side
Medium
1-2 minutes


Advanced
*I lift as heavy as I can while still maintaining proper form for these exercises. As the reps get lower, I add more weight. Otherwise known as a "Pyramid Set"

Exercise
Sets
Reps
Tempo
Rest
Back squat
3
12, 10, 8, 6
Slow
0s
BW Tabatta squats
3
12
Fast
60s
Romanian Deadlift
3
12, 10, 8, 6
Slow
0s
Iron Mikes
3
12
Fast
60s
Weighted Glute Bridges
3
12, 10, 8, 6
Slow
0s
Stiff leg deadlift
3
12, 10, 8, 6
Slow
60s


Happy booty growing! 
xoxo

Saturday, May 04, 2013

A New Plan

Something that's important in the fitness industry is to give continuous motivation and support. It is my number one goal to help my clients succeed in every way they can. I tell my clients that I am there whenever they need me, I don't care if it's 11:30 at night, if I can help you get closer to your goal, it's worth it to me!

While I was in California last week, I took a few hours to really plan out my short-term goals. My updating has been wishy-washy and I seem to be running low on interesting ideas! So, my goal is to provide you with something new every Wednesday.. Be it a motivational photo, a demonstration of a helpful exercise, a video, a recipe, or anything of the like. I post to Instagram almost daily, so if there's nothing here, be sure to check that!

Xoxo, love

Sunday, April 28, 2013

'Stressed' is 'desserts' spelled backwards!

Stress is not good for your body, period. Well, neither is dessert!  If you are under stress for a long period of time, your stress will start manifesting itself physically. Your blood pressure becomes high, your blood glucose levels can elevate, you're more prone to mood swings, emotional outbursts, your cortisol levels skyrocket (more on that in a minute) and not to mention you just feel like shit, am I right?  

Cortisol is a steroid and one of the primary stress hormones. Cortisol lowers when you sleep and is typically highest when you wake and drops slowly throughout the day. If you are not getting enough sleep, your cortisol may not fluctuate like it normally should, causing it to be unusually high, causing you to be constantly stressed. If you are not getting enough sleep, your body craves carbohydrates, and this is what you should give it.... I'm not saying reach for the ho-hos and potato chips, I'm saying give your body a little extra healthy, starchy carbs (sweet potato, oats, whole grains, brown rice, quinoa, etc.,) to help your Cortisol levels. Think about it - carbs give you fast fuel, right? Fast fuel can help you feel less sleepy, which in turn, can help you feel less STRESSED. 

That being said, I am at the end of settling an incredibly stressful lawsuit and I am in wine country by myself until Wednesday, so you better believe I am finding a spa on a winery!

Ha! So true.

Friday, April 26, 2013

So Much Relief

It is an amazing feeling to not have a care in the world. Today was my trial, and I've waited two years for this day! I've had an amazing support system from both of my families the entire time and I am so happy it's finally over. It's time to move on, to forget about that madness and to focus on my future. I haven't been blogging as much as I'd like for whatever reasons... Moving, getting ready for my best friend's wedding, working with clients, traveling, etc., 

Patrick and I are finally settled in in Texas. Our house is humungous and Jack finally has an enormous backyard all to himself.  Patrick started the Physician's Assistant program on Monday and is limited to a 250-mile radius in Texas so he was unable to accompany me to my trial. I'm lucky I have the family that I do, because my brother-in-law and sister-in-law were right there with me. 

It's crazy how quickly time creeps up on you. It seems like yesterday that I was just filing my lawsuit, finding out more and more information everyday about what was really happening. But it was today and I was certainly ready for it. Over the next few months I'll be fairly busy... I'll finally be back in Florida for Caitlin's wedding, and sometime in July, I'll be in Hawaii to be on Matt's support boat for his Stand-Up-Paddle board race, and just like this trial, it'll all be over before I even know it! Sheesh!
<3 

Love to love you.

Thursday, April 18, 2013

Trial

In less than a week I'll be on my way to California to go to trial. I am beyond excited that this part of my life will finally be over! I finally get to tell the judge my story and let him decide who was the victim in this case.  For those who aren't aware, almost two years ago I found out that someone had stalking me from the opposite side of the country. They were accessing my accounts, including facebook, all of my g-mail accounts, one of which I hadn't even used in years, my husband's accounts and my friend's facebook accounts. They would call me in the middle of the night from a blocked number, ask for Patrick and then hang up.. They created a pinterest page dedicated to me, equipped with everything that defined me as a person. My irrational fear of frogs, my favorite musicians, my love for anything peacock patterned, my fashion, celebrities that I look like, boudoir photos, e-cards and posters -- and that is the short version. What's ironic is, in order for them to know everything that they had posted about - they had to stalk to me.

In addition to the pinterest page, three fake facebook pages were created, one of which harassed Patrick and I, the other harassed a friend from high school. Oh, and a fake instagram page.

It's beyond me what would drive a person to become so utterly obsessed, that even after they were caught, they didn't stop. This event helped me learn so much. I learned that my family won't hesitate to drop anyone who deliberately causes harm to Patrick or me. I learned that some who I thought were my friends definitely were not, and I definitely got a crash course in law school! 

 My attorney handled everything and made me feel like there was nothing to worry about, which really, there wasn't... Because I am not the one whose life is on trial. Patrick and I are starting a new chapter of our life and will feel completely liberated when this is over. Eight days until trial and it cannot come fast enough!

Friday, March 08, 2013

All in moderation....

Who is this "moderation," everyone keeps talking about? After my 30 day no-cheat challenge I lost a bit of inhibition. I ordered pizza (twice), I ate ice cream and raspberry cake (albeit, it was my husband's birthday, my birthday is on the 22nd and our anniversary is coming up), I ate chicken wings with ranch and drank alcohol, but I'm telling you, I didn't gain a single pound or gain an inch. I was surprised when three days of cheating led me back to a six pack and a squat of almost 200lbs.. I eat carbs, I eat sweets, I drink alcohol, I have crappy days, I am human; but that doesn't mean that I don't get right back on the horse when I choose to get off of it. I make the time to workout, I make the time to prep my meals, I make the time to plan my workouts, I make the time to be a personal trainer. If you do not make the time to do any of these things, you don't want it bad enough, plain and simple. You need to identify your roadblocks and squash them, or you will not succeed. So what's stopping you? ;)


Celery makes chicken wings healthy, right?
Not so Chunky Monkey casein & toppings. On my recipes page.


Wednesday, March 06, 2013

DRINK YOUR WATER!

One thing that I get onto my clients about more than anything is their water consumption. This is CRUCIAL! Water is the basis of all THINGS! It's what we are MADE OF, and if you're not drinking enough of it, you're not functioning at your best. According to NASM, a sedentary male should have three liters of water a day, this means for active people, the amount is much, much more. I drink a gallon a day. I carry a jug with me and I guzzle. I don't mind the taste of water, but some do....Add some mio or other water enhancer, it'll do you good.

Body builders and those that are trying to gain lean muscle have a higher protein in take. If they're not consuming enough water (or fibrous veggies), it'll stop them up and make them feel groggy and gross. Water keeps everything moving and helps you feel awake, so glug, glug, glug. 

Can't believe I just dedicated a whole post about water. DRINK UP. 


Thursday, February 28, 2013

Max

 Health is a relationship between you and your body, in fact, it's probably the most important relationship in your life. Seriously, think about that. I love being healthy, and I am so incredibly thankful that I am so in love with health and fitness. To me, there's no better hobby than improving my physique and strength. This past weekend, I upped my max squat to 170. Below is 165, which I got up twice, only the gym didn't have 2 1/2 weights so I averaged my max to be 170. There's nothing like the feeling of knowing you're doing something you couldn't do a couple of weeks ago. I remember struggling with 135, and then 145... Anyways, this is a relatively short post, but I wanted to brag just a little bit!
 


Monday, February 25, 2013

WHERE'S THE FOOD?!


I'm going to be real for a minute, I freaking LOVE food. That being said, I don't like giving up things that I love, but does anyone? In the past few days I've received a few emails from ladies asking me to try their recipes and to tweak their current ones for "clean" ones. I am absolutely delighted at this! If anyone has any recipes they need help "cleaning," up, contact me, I would love to help!

Sunday, February 17, 2013

Y'all Gone Make Me Lose My Mind!

Seriously we all have those days where we feel like we're not in control of our own will power! Today is one of those days for me, and I wanted to share with you what I do to help me get through a moment where I feel like I could eat four large pizzas, a bucket of fried chicken, a pint of Ben & Jerry's and a zebra.
My brother recently mailed me a ginormous bag of macadamia kisses from Hawaii, as if that wasn't my favorite  nut to begin with, you have to throw chocolate on top of it?! Goodness gracious. I kept the bag closed and hidden for a good 24 hours, determined to not break into it! THEN, I see my hunk of a husband (who stays ripped year-round) chowing down on them... Blue foil wrappers everywhere. I felt like I wanted to cry! I couldn't remember the last time I had candy.. So I grabbed a kiss and ate it. Then I grabbed four more.. Then two more after that. Then suddenly the realization sets in, and I remember my goal, and that eating junk isn't the way to get there. So here I am... Distracting myself. Distraction is KEY in will power, and will power only gets stronger the more it's practiced. 
When I feel antsy and want to go do a drive by at McDonald's I distract. I write, I take my yellow boy for a walk, I chop vegetables, I clean. I do anything to take my mind off whatever it is I want.  Today I whipped up a chocolate raspberry chia ice cream, and it seriously hit the sweet tooth spot, and the best part about it? Zero guilt associated! 





Tuesday, February 12, 2013

The Bod Pod

Greetings Earthling! This funny-looking spaceship machine is called a Bod Pod. It's one of the most accurate forms of weighing and body fat assessments. I did my assessment this morning and wanted to share my experience and results!

The whole procedure takes about five minutes. You're supposed to fast two hours before, however, the longer the fast, the more accurate the results. My appointment was scheduled for 9:00AM so I just fasted for a good 12 hours from the night before.

You're supposed to wear tight fitted clothing, like a one-piece bathing suit, or spandex shorts and a sports bra. They give you a shower cap, and then a swim cap to put on top of the shower cap to prevent air pockets. You get in the spaceship and sit there for about a minute. They open the door briefly and then close it again and repeat the procedure two more times.

"All done!" She said. Patrick and I made a bet last night on my body fat, and I estimated much higher than I actually am. "Excellent body composition!" I was told as the results were printing. My scale at home is terrible at predicting body fat, it accuses Patrick of being morbidly obese, but it's actually pretty accurate when measuring weight. Overall, it says I'm a pound more than what I actually am. 

If you're interested in doing this assessment, I recommend it and I've heard they're fairly inexpensive (if you're military your base may have it for free, check!). 







Saturday, February 02, 2013

She's Doin' Work

Let's take a minute to talk about how lack of consistency will get you no where fast, and how consistency and clean eating will get you the progress you want to see. I have an amazing client in part of my online training. She contacted me about three months ago asking for assistance because she was unsure of where to start. She knew the basics, that she needed to workout and eat better.. But truth be told, the majority of the population has absolutely no idea what they need to be eating to see results.

People think if it says "low-fat, fat free," that it's good. Not true. Often times, those are loaded with chemicals and sugars that just wreak havoc on your insides. The majority of grocery shopping should be done in the perimeters of the store. Fresh vegetables, fruit, lean meats, yogurts, nuts, etc.

Anyways, back to my client. She began hitting the gym, bringing her lunch, prepping all of her meals for the week and is doing straight fabulous. She's a very busy girl, a student, a girlfriend, works a full time job and is in the process of moving. She doesn't have the time to workout, she MAKES the time because she knows what she wants.

We do check ins every two weeks, we talk almost everyday and she's learned so much about working out and proper nutrition. Best of all, she's lost an extraordinary amount of weight and inches from all over her body! She knows this isn't a "diet," but that it's a LIFESTYLE. It makes me one proud trainer!

For those of you who think online training isn't plausible for you, think again!




Thursday, January 31, 2013

Death by Pizza

Did you know that willpower is best strengthened when practiced?

Think about it this way, how many times do you have to be exposed to junky food before you simply realize that it's not worth the stomach aches or the carb hangover? It was once for me! I give myself a cheat meal about once a week, maybe once every two weeks if I really have a good thing going. Patrick took me to my favorite pizza restaurant. I hadn't had a single bite of crap food in over two weeks.

Our pizza comes and I go crazy! Pizza is my weakness. I down two slices and feeling like a champ, eat the third.  "I'll just eat the last one so we don't have to bring home leftovers." Seriously?! Is that how a personal trainer and nutritionist should justify something?! No way. I was pizza wasted. What I neglected to tell you was that I also ordered a side of beer cheese dip to dip my already buttered and seasoned crust into. What was I thinking?!

By the time we got into the car I seriously felt like I needed a stomach transplant. The throbbing pain of being too full was unbearable. I unbuttoned my pants and reclined my seat and asked Patrick to drive as smoothly as possible for fear of throwing up all over the leather seats!  I felt like a child who had just been caught smoking and was told to smoke the entire pack! 3 A.M. rolled around and I still felt awful, I will never go from eating 100% clean to eating 100% crappy, again! That being said, next cheat meal I will not eat my way home from my Mama's house.
This is totally me

Wednesday, January 30, 2013

Goal Setting

It's a pretty common occurrence when someone is suddenly motivated to workout more. "I'm going to lose 30 pounds by next month and go running everyday at 4:30 in the morning." That's great, but we need to be a little more specific. 

Goals need to be:
Specific
Measurable
Attainable
Realistic
Timely

An example of a specific goal is something you want to accomplish such as, "I want to lose fat," or "I want to gain lean muscle." Once that's established you need to be able to measure your goals. You do this by identifying how much fat you want to lose, or how much lean muscle you want to gain. This can be done in a number of ways and a personal trainer will be able to assist you with that. An attainable goal is one that you can easily make happen... "I'm going to strength train Monday, Wednesday, Friday and do cardio Tuesdays and Thursdays." Perhaps most importantly, is that these goals need to be realistic. If people were walking around losing 30 pounds in a month nobody would need goals OR personal trainers, but that just doesn't happen. Reality would be something along the lines of  making sure you can actually dedicate five days a week to working out, or if you are truly ready to begin a program. Last, we have timely.. Short and sweet and simply put, it's what you can accomplish in a given time period! 

Let's put everything together, shall we? "I want to gain lean muscle in my legs, biceps and glutes before my wedding at the end of October. I'll do this by hiring a personal trainer, seeing a registered dietician for a meal plan and sticking to my workout plan with support from my friends and family." Tadaaa! A perfect example of a S.M.A.R.T goal. 


Sunday, January 27, 2013

True or False

Lifting weights makes females bulky..... FALSE, this couldn't be anymore false. Who even started that rumor anyways? The truth is, a large majority of women actually believe that lifting will make them turn into the Hulk and cause them to gain all sorts of weight. STOP THAT THOUGHT, ladies. In my experience, I am the only chick in the weight room 99% of the time. The other women in the gym will do a warm up on their mat and then casually make their way over to the hamster wheel for 20-40 minutes and then complete their workout with abs... All the while, I'm still knocking out reps on the squat rack burning all sorts of calories. 

The REASON women don't get bulky is because of our testosterone levels, we have a significantly less level of it and simply put, cannot build muscle the same way, or as easy as men. Women have to work TWICE as hard to get HALF the gains as men. Another reason women don't get bulky is because of our diet, we don't have the same caloric intake as men, again, making it harder to gain muscle. 

Okay, feel better? Go squat.

Friday, January 25, 2013

The Importance of Diet

 The truth is, so many people don't understand the importance of diet, not A diet, the word, diet. You can exercise yourself healthy, but you cannot exercise yourself thin. Exercise is excellent to an extent, but too much can release free radials, cause adrenal fatigue and just plain burn you out. I once heard someone tell their friend "you can eat whatever you want, you just need to workout." Oh? And where did your background in fitness come from? So that means I can hop on the hamster wheel for 45 minutes and go eat a Big Mac, fries and a coke afterwards? I don't think so, buddy. The fact of the matter is, that you would have to workout 2-3x harder after consuming that Big Mac than you would had you just eaten green beans, half a chicken breast and a quarter cup of quinoa. 

People that suddenly create these unrealistic training plans for themselves are the ones who experience over training the fastest. "I'm going to wake up everyday at 4AM and run five miles," "I'm only eating 500 calories today." Oh okay, so when you're passing out from lack of nutrients on your run, maybe then you'll understand that you cannot lose fat OR maintain weight loss without adequate nutrition.  You NEED to eat ladies and gentleman, you CANNOT starve yourself.



Thursday, January 24, 2013

How I Eat

 I wanted to share a little bit about how I eat and what my daily routine is.

I only eat clean foods. Most of my labels (if it's anything that has a label) has less than five ingredients, and I can pronounce them all. I eat six meals a day, which equals out to around every 2-3 hours. I drink a gallon, yes, a gallon of water a day. This is especially important because the added protein can slow things down, water keeps everything moving.

I have completely cut out drinking except for my cheat meals which are three times a month. I limit my coffee to one or two cups a day, no sugar. I take a daily multivitamin, fish oil supplement, calcium/magnesium/vitamin D supplement and a biotin. I only use BCAAs if I'm working out longer than an hour, which is most workouts.

I've learned to love my vegetables and could eat my body weight in broccoli if I had to. There is some speculation as to how much protein people think they need - research has shown, that 0.8-1.2 g/kg of body weight is the ideal amount. 1.2 g/kg if you're trying to gain lean muscle or are strength training. You need the upper level if you're strength training on the regular in order to aid in recovery. Too much of any nutrient will cause weight gain..

BUT DON'T CARBS MAKE YOU FAT?!? You need carbs, people. I love my carbs, I would never give up carbs! I eat oatmeal in the mornings, quinoa or 100% whole wheat noodles (check the label) for lunch and sweet potato or brown rice for dinner. There is absolutely no research that substantiates the claim that you need to live your life without carbohydrates. Not to mention, they burn faster than any macronutrient.

I also love my fats. However, you want to stay as far away from saturated fats as you can, they're terrible for recovery, joints, mental health, etc. Fats that are solid at room temperature are bad, liquid fats, such as oils are your money makers.

I probably have the biggest sweet tooth out of anyone I know. I've learned to either look past my craving and distract myself, or make some type of clean dessert. I'll have a recipes page soon that I'll share my delicious experiments on! So that's basically my fit life in a nutshell. Have a healthy day :)

Oh, and My Fitness Pal is seriously the best app for logging food. If you have it, feel free to add me. annethomase

Sunday, January 13, 2013

Goodness Gracious

We're down to the last few months in Florida and I can hardly believe it. We won't even be getting another beach season here! This past weekend I crossed off a very sad event from my bucket list, and that was "Meet Caitlin halfway." We met in Tallahassee on Friday to celebrate her birthday which is on Tuesday. I admit, I miss college so much, and being in a college town just made me realize it that much more! I've narrowed down my Master's interest and HOPE one of the next few places will have it as an option. <3


Blog Design by Get Polished | Copyright © Anne Thomas Fit