Free Boot Camp and April Awards 5/2/09- Brentwood, TN

This morning, on a wet and rainy Saturday, 15 dedicated "Boot Campers" showed up for a fast and fun 30 minute workout at Owl Creek. Several had never been to one of my camps, but they all hung in the with best of them the entire 30 minutes!




We started out with a simple warm up then hit the path for Niki G's 'Hot Potato Jog and Sprint', where we pass 2 balls down the line and the last one sprints to the front with ball. Next we grabbed some mats and weights out of my 'mom-mobile' and headed over to the pavillon for a non-stop full body workout. Then just when they thought it might be over, we blasted our hips, thighs and butt with some floor exercise and finally finished off with some ab exercises and a nice stretch.


After our workout, we all relaxed and had a light breakfast and I gave awards to some of our April Boot Campers.....

April Awards

TOP: Winner of the April "Best Boot Camp Blooper Award (Fearless Female Award) for her graceful wipeout during sprints. At least it was in the grass and she didn't hurt herself!

BOTTOMt: The Top 2 Most Improved Boot Campers for April. All scores were based on a fitness test at the beginning and end of camp. Stacy (L) took 2.9 minutes off her 1 mile run and Michelle (R) also happened to lose 10lbs in April!!!

So, it was a fun morning and I plan to offer this free class each Saturday at 9am. To reserve your spot checkout the links to the right for Facebook.com and Meetup.com.

How to Lose Weight on a Time Budget

Spring and Summer are now upon us and whether you are preparing for your wedding, a class or family reunion or even just a stroll around the pool, I know you want to look and feel your best this summer!
But what if you are short on time? It’s the biggest challenge I hear about as a personal trainer. So, here are 5 rules to follow to prepare yourself and your body for your best summer yet without feeling like you need to spend all day in the gym.

1. Plan ahead. A good day starts the night before. Mark your calendar for your weight loss target date. To get the most out of your day, check your schedule every evening and be sure you have scheduled yourself for at least 30-60 of exercise depending on your fitness goals. Have your clothes laid out or packed away and ready for your exercise time. Also, take a look at what foods you will need to bring with you for the day to be sure you are eating healthy and not skipping meals or grabbing fast food.
2. Combine resistance training and cardiovascular exercise. To maximize your 30-60 minutes of exercise 5-6 days per week, your workout should consist of 1-5 high repetition weight training exercises followed immediately by 1-5 minutes of cardio exercise between each set. Repeat 1-2 times and then move onto another sequence. You can always add an extra 15-30 minutes of cardio to the end of your workout on the days you can afford it.
3. Combine Weight Training Exercises. Want to pack an even bigger punch in less time? Try doing a couple of exercises together at the same time such as squats with a dumbbell front raise, lunges with shoulder presses and plie squats with upright rows. Keeping the reps around 20-25 will allow you to achieve an aerobic state, and by using more muscle within each exercise, you will burn more calories in less time than traditional weight training.
4. Drink plenty of water. It takes hardly any time at all to stay properly hydrated. This will improve your metabolism, increase your energy levels and decrease feelings of hunger (which is sometimes actually thirst). That’s a lot of benefit for something that takes no time out of your day!
5. Enlist the help of friend, family member, fitness instructor or trainer. You have no time for extra workouts after eating poorly and you need to stay consistent to see the results sooner rather than later. Tell this person your goals and ask them to check in on you at least weekly or daily if they can! By having someone there to keep you accountable you will be less likely to slide off your program.
For best results, always give yourself plenty of time to lose weight (1 week for every 2lbs you want to lose) and change your body when preparing for a special event. Don’t crash diet or do anything else too extreme. You can never go wrong with proper exercise and nutritious foods. By losing weight the right way, eating well, exercising and keeping your intensity and motivation high, you will enjoy the fruits of your labor way beyond your target date!

Plan To Be Fit In 2009

How to Stick with an Exercise Routine and Succeed at Your Fitness Goals!
Being fit doesn’t just happen. It takes time and attention and correct planning. Last month I shared with you one of the most effective tools for helping you achieve your fitness goals in 2009- keeping a diet and exercise journal. This is an important first step in changing your lifestyle. But, there are other tools you must also add to get in your best shape ever!

The Planner
Along with your journal, you should have a good planner. Use a written calendar, PDA, or computer calendar to SCHEDULE your workouts. Yes, make an appointment with yourself. Even if it’s only two or three days a week, it is much better than nothing at all. For most people, a majority of the struggle in finding time to exercise it just showing up! If you schedule your appointment with yourself, don’t let anything get in the way and don’t talk yourself out of spending that important time on yourself, you will have won half the battle! You will quickly be on your way to a routine and carving that time out of your day will become easier and easier.
If you are a “Yo-yo Exerciser,” and you still can’t seem to find your way to your “scheduled appointment” with yourself, make that appointment with a friend, enroll into a fitness class or hire a personal trainer. It will be much more difficult to cancel your appointment and you may even look forward to your appointment when you know you have some company.

Finding the Time
You say you don’t have time to workout? As a Personal Trainer, I have heard all the excuses and I will tell you the same thing I wrote about last month in regards to the “hassles” of keeping a journal to document your food and progress.

Ask yourself…
· Do you have time to be sick?
· Do you have time for an illness that could have been prevented by eating healthy and getting exercise?
· Do you really want to miss special events, trips to see family or other activities due to your fatigue?
· Can you afford to get anymore out of shape due to no exercise?

If you answered no to any of these questions, it’s really time to reorganize your life and prioritize. For the top excuses and what to do about them, check out my next Blog Entry I’ll even share with you my personal favorite ones and what I have done about them!)

Looking and feeling great is a lifestyle change, not something that can come in a bottle, on a surgeons table, or with the next diet or exercise fad. True fitness and health comes from the inside. So, start with yourself, your thoughts, your goals, and you can become healthier by eating right and exercising. Take 15 minutes each evening to update your journal and review your workout schedule for the week. You will be rewarded with a leaner, more toned, and more energetic body!

Double Your Fitness Results in 2009

Another year, another intention to get fit and stay fit. In my industry, this is the busiest time of the year. It’s exciting to see so many more exercisers in January hitting the sidewalks here in Brentwood, TN or visiting the gyms, yet just as disappointing to see them drop off by Spring. So, what’s the key to starting an exercise routine, sticking to it and seeing results that motivate you to continue long after we have rung in the New Year? In a two-part series, this month and next, I will share with you two of the most important strategies for looking and feeling your best this year!

Document It
I hear it all the time, “But I eat really well and I still haven’t lost any weight.” That’s their viewpoint until they start actually documenting everything they eat. As the day goes by you may be eating mindlessly or even eating more than you thought. Our metabolisms change over time and what worked for us in our 20’s and 30’s doesn't necessarily work in our 40’s and beyond. Improper portion sizes are the biggest setback I find when evaluating journals. Even I had a hard time shedding the pregnancy pounds last summer until I actually starting keeping a food journal with an online program!

Recently, studies have shown what I have been telling clients for years -- those that keep a diet and exercise journal lose two times as much weight as those that don’t! This is good news for anyone keeping a journal whether you goal is to lose weight, run a marathon or even just tone up. While you might be one to complain about the hassle of keeping a journal, wouldn’t you agree that it’s much better than not fitting into your clothes, or worse, having medical issues due to your size or lack of physical fitness?

Make the Change
It’s never too late to change your fitness level and lifestyle. Simply pick up a small notebook at the store and update it two-three times a day with exactly what you did that day to get healthier. Include everything you ate and any exercise you did. The more information you provide in your journal the better. Chances are, you already know what you should be eating to achieve your goals -- the journal will just provide additional discipline and accountability!


Now, if you enjoy the convenience of the computer or you need some guidance in the nutrition department there are many online programs that allow you set up an account and enter in the food you eat. Some even have technology to give you a snapshot regarding how well you doing by providing charts, graphs or “report cards” and some provide meal planning.


Just remember, keeping a journal does not have to be forever. Once you reach your goals and get used to writing down everything you eat and learning how to balance out your meals, you won’t need the journal. And if you get off track, you can always just pick up the pen and paper (or mouse) once again!