OWNING IT!

What drives you to push harder through your workouts?

One obvious answer is: "You, Terri!....that IS your job!" True. It is my job to push you to do one more rep, one more set, or choose a heavier weight during our time together. But, what is it that pushes you through your cardio or strength training on days that you just don't want to be there, or the lowest setting on the elliptical feels like your on your last leg of a marathon?

I had one of those days yesterday. I knew I was trouble 10 seconds into my workout on the AMT. Normally, I coach my clients (and myself) that I just need to get through that first 10 minutes, and I'll be good to go. But not on this particular day. 10 minutes into my workout, I just withered. Typically, finding a new song on my ipod (little Blackeyed Peas anyone?) will help me shake that feeling off. But not yesterday. My legs felt tired, so I tried powering through with the moveable arm handles. I had just finished beating up my chest and triceps, so they were no help at all. I had eaten a reasonable pre-workout snack (Kashi Trail Mix Cereal Bar) so that was no excuse. WHAT WAS MY PROBLEM??? I've had days like this before...I knew I was just going to have to own it and push through.

I started thinking about a particular person I train. She struggles with everyday living tasks like walking and putting on her shoes. I imagine every workout she does with me feels worse than any of my roughest workout days. Yet, every time I show up to train her, she is sitting at the table, tennis shoes on, smile on her face and ready to go to work. I must admit, sometimes it's hard for me to push her, but that's what I'm there for and that's what she wants me to do. She doesn't want anyone feeling sorry for her. She always gives it 110%. SHE OWNS IT, EVERYDAY!

So, I started thinking of this particular gal (she is my hero), and I thought to myself, "Suck it up, Terri! Don't be a cry baby! Yeah, your legs are tired, but you are ABLE to do this!" Drawing from that, I was able to finish my workout and hit my target heart rate goals as well as my calorie burn that I was looking for.

So, what is it that you think about when you're feeling challenged to make your workout happen? I'll tell you what you do.....YOU OWN IT! Just like my hero does everyday! You remind yourself of what your goals are for that particular workout (how about 45 minutes of cardio in your THR and 4 sets of 25 sit-ups and 25 push-ups!?!). You suck it up and go! You think of how great your going to feel after you walk out of that locker room, cleaned up and ready to take on the rest of your day, knowing that you invested the time in yourself to ensure your health and wellness.

It's moments like these that separate those that get mediocre results from a mediocre workout routine from those who get FANTASTIC results. So, for your next workout, I don't want you to "have" a great workout, I want you to "MAKE IT A GREAT WORKOUT"!

Ask yourself this:
Did I finish that last set easily?
Could I go up in weight and still hold good form?
Could I do one more set?...(picking up a 4th set is a great way to add a challenge)
Was my cardio workout too easy? (perhaps it's time to get off the elliptical you've grown so accustomed to and tackle the step mill!)
Am I eating right? (think lean protein with every meal, limiting starches to portion controlled whole grains, fruits, veggies, and lots of water)
Am I getting 7 hours of sleep per night? (this is NOT a luxury, skimpy on quality sleep ROBS your body of precious repair time, and keeps your body from producing the right hormones that keep your body YOUNG!)

Be Good to yourself. Make fitness your lifestyle.

Mix it Up!

Ever just feel like you don't want to work out? Maybe your slated to run today, but just can't find the energy. Or you can't stand one more minute on the elliptical (your cardio machine of choice for the past 500 workouts).

Try something different to shake things up! Try:
A new machine
Get outside find some hills to charge!
Run/walk a new path
Ask a friend to join you
Take a new class
Make a new music playlist (you'd be surprised how effective this is!)
Ask me for more ideas!!!

Need a quick meal that's ready for you when you get home? Check out this EASY recipe from hungry-girl.com:
http://mail.google.com/mail/?hl=en&tab=wm#inbox/121cf097a1511de6

Have a great weekend!

Keeping Workouts Fun and Engaging

We've spent the last four weeks learning two new workout routines. Now, that you've got some dynamic exercises mastered, it's time to mix it up and have some fun!

The next four weeks, we'll be changing up your workouts by adding more kettlebell exercises, some cardio blast segments, maybe even a little obstacle course!


Fabulous Food Found Locally: Some of you may have seen on the hungry girl website (www.hungry-girl.com), a delicious muffin called Vita Muffin Vita Tops. The healthy name may lead you to believe that it's doomed to be dry with a cardboard like texture. At least that's what I expected when I saw that they contained: 100 cal, 1.5 g. fat, 21 g. carb, 6g. fiber, and 3 g. protein (they're actually good for you).
I spotted these in the "healthy freezer section" at the back of the Target in Urbandale. Even though they were a little pricey, I must say they were worth it. YUM! Try it with a cup of skim milk and a hard boiled egg for a quick easy breakfast.

Other Fabulous Finds: Get yourself to the farmers market to find the most delicious, fresh fruits and vegetables. It's a great way to explore a new vegetable side dish. Not sure how to prepare something? Ask the people selling the items, they usually have great ideas, or hop on the internet and find a recipe you're willing to try!

Raspberries and Yogurt, YUM! SGPT Half Way Mark!

Hello All,

Try this for a delicious FILLING snack:

1/3 C. raspberries (you can find Archer Farms Organic Raspberries in the frozen section at Target for less than fresh raspberries. Berries are a smart organic buy because farmers use a lot of pesticides on berries)
1 carton Dannon Light and Fit Vanilla yogurt
6 walnut halves
dash of cinnamon

200 calories, 24 g. carbs, 10 g. fat (walnuts...healthy fats), 8 g. protein, 5 g. fiber

We are into our 4th week of Small Group Training. It's time to check in with our progress and assess our goals!

This week, on your first day of class for the week, let's plan on doing a weigh in, sit and reach test, push up test and your 1 mile timed cardio event (for most of you this will be a run or walk on the treadmill, some of you will be doing this on the bike or elliptical...the idea is to test to see if you can improve on your time from the first week). My Monday/Wednesday 3:45, 4:30 and 5:15 class will do this testing next Monday, since you missed class on Memorial Day Weekend.

Next week, we'll start some new workouts to keep it fun and interesting!