Why we Fail

I client of mine said this video reminded her of me.  I'm proud to say that I agree: "He who says he CAN and he who says he CAN'T are both usually right."

Monkey see, Monkeys do!

My two-year-old came crying to me today, "Mommy, I got a scratch."  I replied with a kind little retort and a kiss on her boo boo.

Then, I asked, "Baby, how did you get that scratch? Weren't you just playing in the playroom?"  That playroom has no sharp edges of any kind, and the only scratch she would have gotten in there would have been self-inflicted or from her sister.  I suspected the latter.

She replied, "I was exercising, like you do, and I got a boo boo."

"Oh, I see," I said in a nice, calm voice, trying not to get upset that she went into my exercise studio (a place forbidden to children in our home).  "Well, Mommy gets boo boos all the time when I exercise," was my way of trying to discourage her from going in that room.  Upon hearing that, my bigger girl came running in announcing that she, too had scratches from exercising.  She showed me the one on her elbow that she got from doing one exercise, and the one on her knee from doing something else.  Then, excitedly, she began doing push-ups.

Somehow, my frustration about the exercise room having been breached had waned in light of the fact that my girls were excited about exercising like their mommy.  We were soon all doing push-ups in the middle of the kitchen, trying not to get boo boos and laughing at how funny it was when we all grunted and snorted after a couple of reps.

I hope we never stop exercising together.  Maybe tomorrow we can recruit Daddy to the kitchen for some exercising, too.

Are you in Marathon training? When do you eat which foods?

Most of my clients ask me if it's important to eat certain things at certain times, or is it okay just to stick with calorie counting?  Well, that's a loaded question.  If we're going for general weight loss, then calorie counting is a great place to start.  It gives a strict guideline for those who have not given themselves "rules" to follow regarding food (or have given themselves too much latitude in breaking the rules).  However, if we're training for a specific sport, we have to consider what time of day we train and how we fuel ourselves for the workout and the rest of the day.

For example, if you're training for a marathon, there are certain requirements for proteins and carbohydrates, so that you don't run out of energy and don't waste away to skin and bones while you run like the wind. I spoke on this in my recent webisode on UniversalSports.com: http://universalsports.com/video/the-last-26-episode-4-kinga-straightens-out-her-diet/, presented by Asics.

If you're a morning runner, i.e. you train at 6:30 to 7:30 a.m., you should have juice or an orange and water before you run.  After you run, you should have a hearty breakfast, roughly 30% of your daily calorie needs, including protein and low glycemic-index carbs.  Lunch, should be at a normal time and should be well-rounded, but not heavy, followed a few hours later by a snack around 4 p.m.  Dinner should include one high glycemic index carb portion for energy while you sleep, so that you are not depleted by morning.

If you're a lunchtime runner, you need a carb-rich breakfast, consisting of low glycemic index carbs like fruit and oatmeal.  You will need a protein/high glycemic index carb snack around 10 a.m., such as a 200 calorie yogurt or energy bar.  After your run, you should have a protein-rich lunch, followed several hours later by a small snack.  Then, you should have a late dinner with a good balance of protein and low glycemic index carbs.

If you're an evening runner, i.e. you train at 6:30 to 7:30 p.m., you should have a balanced breakfast, an early lunch rich in low-glycemic index carbs, a balanced late lunch, a 5 p.m. snack, then a late protein-rich dinner after your run.

My New Studio - my new favorite room in the house

My new In-home Workout Studio

We just moved into our new home, and I've been settling in for a couple of weeks.  That has meant a small hiatus on my intense workouts (who wants to be sore while moving?), but not a complete hiatus on exercise, of course.  I'm excited that after a couple of weeks of hard work, I'm all set in my home to begin training more fiercely than ever!  It's going to be fun figuring out how to push myself to do it when I have laundry, cleaning, cooking, etc. right around the corner, literally.

Normally, home gyms don't work out for people for very long, but I'm determined to make this work for me. I plan on competing again very soon, so I have to really stay motivated.  Also, my clients are counting on me to be their motivator.  I have to stay above bar.

Now, I just have to get off the computer and start lifting!  Getting to it right now...

Universal Sports Webisode: I'm a Nutritionist for Marathon Prep

Hey y'all.  Check out my latest webisode on nutrition.  Universal Sports network likes my style and has had me consult for a web series with Kinga Phillips regarding her marathon preparation:

http://universalsports.com/video/the-last-26-episode-4-kinga-straightens-out-her-diet/
(This link doesn't work anymore, but I'm trying to find it on archive. - 7/29/13)

Check it out and learn something!

Training the Type-B

A while back, I wrote about training the Type-A personality (August, 2012).  I get how their minds operate and how they are motivated/unmotivated, and it is easy to anticipate their needs.

Training the Type B, however, is much more challenging to me.  Below is the definition:

Type B personality,

n a form of behavior associated with people who appear free of hostility and aggression and who lack a compulsion to meet deadlines, are not highly competitive at work or play, and have a lower risk of heart attack.

Mosby's Dental Dictionary, 2nd edition. © 2008 Elsevier, Inc. All rights reserved.

Because this is vastly different from the way I operate, I have had to develop strategies for motivating this personality type.  Sometimes I have to motivate them to complete a set, even though it is painful, and sometimes I have to motivate them to even show up for a workout.  Here's how I tend to do it:

1.) Find out what they perceive to be their motivation for exercise, and further, working with a trainer.

2.) Repeat these motivators back to them when they lack the compulsion to complete their task.

3.) Find out what they gravitate toward as rewards, and provide these rewards (if possible, or tell them to reward themselves) during or between workouts.

4.) Remind them that I am committed to them and their own goals, even if we may not see eye-to-eye.

Look at me Now!

I have gotten my photos back from my latest competition, and here are my favorite ones!  Hope they inspire you (if I can transform my body like this, so can you).  I placed well, and I had a fun time.  I hope to do it again in the near future.

My husband, friends and several family members were behind me all the way.  I am not trying to show off, but want to show how muscles can be developed over time.  The body, fed appropriately, can develop to be healthy and strong, even in our culture where proper nutrition is often looked at as a luxury, rather than necessity.

I have gained about 5% body fat since then because I'm still building, and I intend to enter a natural contest (no steroid or enhancing drug-use allowed within the past 5 years) in September.  I haven't ever used enhancers, but I competed against some who clearly had used.  I want to be on an even playing field, and I might do even better next time.  Either way, it's fun, and I give God the glory for making our bodies so amazing!