|Posted on June 9, 2013 at 10:20 PM||comments (1)|
A few years ago I read this quote from former supermodel, Cindy Crawford:
They were doing a full back shot of me in a swimsuit and I thought, Oh my God, I have to be so brave. See, every woman hates herself from behind.
Sadly, I find this last statement to be true too much of the time. I mean if a drop-dead gorgeous supermodel doesn't like her butt, I can pretty much guarantee that the average woman is not throwing a party for her backside. The butt is primarily THE body part women complain about the most, say they want to improve the most and usually have no idea how to go about it. The good news is that the booty is really responsive to proper training and the confidence boost that shaping a nice booty gives to women is pretty great. And it's not just a vanity thing. Creating a nice booty is a process and there are skills to master. Like lifting weights. There are still a lot of women who find weight training intimidating. Teaching women how to lift correctly fixes that pretty quickly. I personally think it's a tragedy for a woman to go through life never experiencing how empowering it feels to squat or deadlift (both great booty exercises!) some heavy weight. When training is progressed properly, women feel confident not intimidated. They feel strong, competent and sexy as hell. Instead of hating their body parts, they appreciate and fall in love with them. Oh and they get a nice booty as a reward for all the effort they put into their training, too. Not too shabby!
It is so much fun hearing my clients tell me how much they love their new and improved booties and about all the compliments they get. I will never get tired of helping women achieve beautiful backsides because the gratitude, happiness and confidence it generates is downright addictive. I guide, teach and motivate my clients, but they are making the choice every time we train to improve something they were previously dissatisfied with and they are the only ones that can do that for themselves. Every time they master a new exercise, increase how much weight they lift and improve their body composition, they are creating positive change for themselves. I can't think of a better way to show love for oneself than that! It is inspiring to watch and very satisfying to see the progress.
It takes so much energy to hate on a body part. That energy could be used, instead, to effect change of the body part. If you find yourself complaining or fretting over some aspect of your body, do something about it! Focus on how capable and strong your body is now. Because it is capable and strong, it can become stronger and transform into a form you love. Take a small step in the direction you want to go and you immediately steer yourself toward an outcome you want. It feels so much better to love your body than to hate it. I highly encourage you to find this out for yourself!
|Posted on May 30, 2013 at 4:20 PM||comments (1)|
I am working with one female client who wants six-pack abs and another female client who wants a flat tummy, but with less muscular definition. Another client wants a fuller, more bubbly booty and another one just wants hers to sit higher and tighter. What a lot people don't think about is how much they want their new and improved physique versus how much they don't want to change their current lifestyle. Changing your body requires a change in lifestyle and depending on your specific fitness goal and your current commitment level to fitness, that change may be slight or significant. For example, someone who was previously a junk-food-eating-couch-potato who wants to prepare for a figure competition will have to undergo a lifestyle revolution. Someone who is relatively fit and who wants to tighten and tone up a bit more will have a much easier transition. Even someone who has a long journey ahead of them needs to start somewhere, and those changes should be small, do-able and progress over time. I'm not a big fan of big drastic changes suddenly when we're talking about lifestyle changes and long-term results.
A good place to start when setting your fitness goals is to ask yourself these questions:
1. How much shape and definition do I want? (i.e. "tone" or "sculpt")
2. How lean do I want to be? (well-defined and chiseled or firm but softer)
3. On a scale from 1-10, how important is it that I reach these goals? (1= not important at all, 10= most important)
4. What new habits am I realistically willing to adopt to achieve this goal? (making adjustments to current diet, commit to a consistent training program)
5. What habits am I realistically not willing to give up? (favorite food, happy hour)
Answering these questions will help you paint a clearer picture of what you really and truly want. When you know what you really want, you can make a sensible plan you can stick with and set yourself up for success. No matter how fit you become, if living the lifestyle that got you there doesn't make you happy, the reality is you will be a fit person who is unhappy. I know for me, having a really fit body and maintaining it is one my most favorite things! But what do you want? How fit is fit enough for you? Because it's your body and you're the one who must live in it, your opinion is the only one that matters. Choose to be fit AND happy!
|Posted on April 25, 2013 at 3:10 PM||comments (1)|
I sometimes forget that there are people out there who believe we end up with the bodies we have out of pure luck--good or bad. Sure, we all have genetic pre-dispositions to carry more or less fat and more or less muscle, but barring any rare (and they really are rare) medical conditions, everyone has the ability to improve their body composition and appearance. Every person who has a great physique had to first believe they were capable of having a great physique and then they had to act on that belief. It means they had to let go of any excuse preventing them from pursuing the body of their dreams. It means if they had a significant amount of fat to lose and/or strength to gain they probably had naysayers tell them it would be impossible--and they chose to ignore them. It means they decided to do something different because what they've been doing wasn't working for them. It means they stopped complaining about the body they didn't want and got to work on the body they did want. The difference between the lucky ones and and the unlucky ones is determined by the choices they make.
So, will you plan nutritious meals ahead of time or will you wait until you're starving and hope for the best? Will you show up at the gym ready to train or will you skip it and sleep-in instead? And when summer arrives will you be bummed you didn't achieve your fitness goals or will you congratulate yourself for putting in the effort it took to become one of the lucky ones? The good news is the choice is yours.
|Posted on March 30, 2013 at 5:00 PM||comments (0)|
Jim Rohn said, you are the average of the five people you spend the most time with. When it comes to fitness, I find this to be very true. Take me, for example. I spend a lot of time in a gym with others who make fitness and nutrition a top priority. I look forward to spending time with my clients and other personal trainers because we chat about and, more importantly, act on our shared interest of fitness. I’ve also had periods in my life where I hung out with the not-so-fit and not-so-nutrition-conscious crowd. Freshman year in college was one of those times. The five people I hung out with the most enjoyed fast food, late night pizza and fried cheesesticks (which, I admit, taste pretty great). Being the social creature that I am, I joined my friends as we foraged for the greasiest, saltiest and sugariest (I know that’s not really a word . . .) snacks around campus! I managed to put on the famous “freshman fifteen” by the end of the year. No bueno. That summer, while I was away from my "freshman fifteen friends", I joined a gym, took aerobics classes (it was the early 90’s), got introduced to resistance training and clean-eating. I started hanging out with the resident gym rats and the director of the aerobics program. I read fitness articles and books like Perfect Parts by Rachel McClish (still a good read). That same summer, not only did I lose the freshman fifteen, but I was looking toned, lean and fit. I also became a certified aerobics instructor. That took place in 3 short months. Could I have done all of that if I didn’t have the support and encouragement of my gym rat friends and my aerobics program director/mentor? Maybe, nothing is impossible. However, I know it would have been a lot harder to change my habits and find the motivation without their influence.
Here’s the thing: humans are social beings. I find the more social a person is, the more likely he or she is going to fit in with whatever group they are currently with because they will find common interests and connect with people. That's what social people do! Connection feels good, so we seek it with our friends, acquaintances and even strangers. Knowing this, we can choose our circle of five consciously. This is powerful. If you’re hanging out with people achieving what you want, keep hanging out with them, you will help each other tremendously! If you’re not, then ask yourself: Whose habits and fitness levels do I aspire to adopt? Where do these people hang out? Find them and make friends with them. One easy way to do this is to join small group personal training sessions, where you train with other motivated individuals who share similar goals as yours. Many personal trainers and gyms offfer this option (including me! You can learn more by clicking here) ask around and find a good fit for you. The camaraderie, motivation, built-in accountability (you wouldn't dare flake on your friends!) and even some friendly competition can really inspire you to take your fitness goals to the next level. Does this mean you have to drop your current circle of five immediately? Maybe, but not necessarily. Just start adding in more time with the new and improved circle of five and see what happens. After all, a person can never have too many good friends