ASH Fitness: Every Body is Different: Why You Need a Customized...

ASH Fitness: Every Body is Different: Why You Need a Customized...: We learn when we’re young that every snowflake is different, and so is every body! When it comes to losing fat, the simple fact is that th...

Every Body is Different: Why You Need a Customized Exercise and Nutrition Program

We learn when we’re young that every snowflake is different, and so is every body! When it comes to losing fat, the simple fact is that there’s not a one-size-fits-all solution.

Every person will need something slightly unique. Your body is different, your mind is different, your habits are different and your preferences are different than everyone else in the world.

The advantage of working with a trainer is that they have seen many body types successfully lose weight and they know how to customize a program that will work best for you. Here’s why custom tailoring your program is essential to losing weight and keeping it off.

Your Nutrition Program

Sure, we all have a general sense of which foods are healthy and nourishing to our bodies. But things get a little trickier when we start talking about the best way to eat for general fat loss as opposed to athletic training as opposed to body sculpting... not to mention that things like height, weight, age and activity level all factor in.

Sound overwhelming?

It doesn’t have to be. The answer is information: if you’re just trying to lose that last twenty pounds, you’re not going to eat the same amount of food that you did when you were a high school swimmer.

I use a program that easily lets me plug in any body and calculate their resting metabolic weight (that is, how many calories you’ll burn if you were to lay on the couch all day long).

From there, I can input clients’ fitness goals and help determine how much food per day to shoot for. We’ll design menu plans complete with shopping lists that will work well for your body. When you have this information, you’re much better armed for fat loss than if you were to just blindly guess how much and what types of food you should be eating.

Your Exercise Regime

For most people, it’s easy to fall into a rut with their exercise routine. They’ll hop on a stationary bike and pedal for an hour or so, thinking that they’re making big strides toward their weight loss goals.

They don’t realize that there are much more efficient (and fun) ways to exercise in order to achieve their goal of fat loss.

I like to create a balance of high intensity interval training (to target fat loss), weight training (to build muscle), and body weight exercises (to increase flexibility, balance and core strength) for my clients.

Now, each person is at a different level of ability and I have to take into account many things, including injuries. If you’re just beginning a new weight loss program, be sure that you’re getting something highly tailored to your specific needs. I promise, when it’s customized to you, you’ll see quicker results that last!

Ready to take a serious look at where you are and how you got there so you can create a customized plan for success? Register for a FREE 4-Step Metabolism Makeover webinar on Monday, April 28th. Join us if you're ready to ditch diets, fads and gimmicks to look and feel your healthiest! Click HERE to register. Even if you can't make it at the set time, the call will be recorded for convenience and all you have to do is register to receive the link. If you haven't already, Click HERE to get the Metabolism Makeover Self-Assessment and get started right away.

3 Myths About Weight Loss That Are Holding You Back

There are literally thousands of resources out there designed to help you lose weight. The weight loss industry is booming in this country, so you’d think every American would be able to lose weight and keep it off... right?

The truth is, there is an abundance of misinformation about weight loss. If you feel like you’ve tried everything you know you’re “supposed” to do to lose weight and it’s still not working, chances are your information is wrong. Read on for some insight into 3 common weight loss myths that could be holding you back.

Myth #1: You Have to Count Calories to Lose Weight

Truth: Counting calories will drive you crazy!

Yes, people who follow calorie-counting programs (such as Weight Watchers) do lose weight in the short term. And yes, it can be a great starting point, especially if you’re new to your weight loss journey. There’s nothing more motivating than seeing a drop on the scale right away.

The problem comes in when we start talking about long-term success, because you simply can’t count calories forever. It will drive you insane if you have to write down how many calories you’re eating at every meal until the day you die.

Try this instead: Long-term success is largely based on meal planning, food prep and being kind to yourself (consuming yourself with guilt will only make things worse).  Some general rules to get you started are: create a healthy grocery list, shop the perimeter of the store and only go down aisles when necessary, don't cut out food groups entirely, limit processed foods, eat veggies and protein at every meal, eat healthy fats, and keep water and healthy snacks in your bag to keep fast food temptations at bay while on the go. Another option to keep track food intake is to keep a picture food diary - who wants to have photo evidence of the ice cream they are last night?  Not me!

Myth #2: You Must Slave Away on the Treadmill to Lose Weight

Truth: Wasting hours on cardio machines is just that – a waste of time!

Cardio is a very important part of a well-rounded exercise program, however, if you want to lose fat it’s not the main answer.

At some point people started to believe that if they want to lose weight, they should grab a magazine and hop on a stationary bike (or treadmill or elliptical machine or...). This is simply not true. If you can read or pay attention to a TV program - you’re not working hard enough.  Cardio machines can be used for interval training or on rest days.

It’s possible that you will see a change on the scale by doing ho-hum cardio workouts. However, that weight loss will also include muscle loss.

Try this instead: Put some pizazz into your cardio routine with interval training exercises, or better yet, hop off the cardio machine and do some bicep curls to build lean, body sculpting muscle. Which leads me into Myth #3...

Myth #3: Women Will Bulk Up If They Lift Weights

Truth: It’s physiologically impossible for a woman to bulk up like a man.

I hear it all the time: my female clients don’t want to lift heavy weights because they believe it will make them bulk up and look masculine. The fact is that women simply don’t have enough testosterone to bulk up like men do.

Yes, some women train to bulk up and they do this by eating a lot of food and specifically targeting their daily weight lifting program. They also take supplements to help them achieve these gains. This is not you. You are lifting weights in order to stay lithe and sculpted, and that’s completely different.

Try this instead: Lifting weights can only benefit your body. It will increase your metabolism, define your muscles, help your bone density, and help you lose fat faster. I promise that there’s no way you will start to look masculine unless you specifically seek that out.

Are you ready to take steps toward a more healthy and fit lifestyle? Click HERE to fill out the contact information (information is not shared or distributed) to receive the Metabolism Makeover Self-Assessment and find out where you stand.

Change Your Mind, Change Your Body: Fitness Myths

Change Your Mind, Change Your Body: Fitness Myths Five #Fitness Myths & Truths.  Break some common fitness myths and get tips on how to focus on "health" care, not "sick" care.  #ashfitness #health #parademagazine #sverve

Jumping In The Deep End Without Float-eees

Exposing myself has most likely been my biggest weakness up to this point.  It still makes me uncomfortable, yet I realize exploring why it's uncomfortable, yields a much greater return than staying in the shallow end with my feet on the bottom. I am learning to embrace exposure as a business owner and in my personal life. I'd say within the last 6 months, I'm light years ahead of where I was. The shift was due in part to a few circumstantial events in my life.  The first was being laid off from a job I wasn't very happy in. The second was a car accident, it was my second to be exact, and caused again by someone who was driving irresponsibly. I learned that NASCAR driving really isn't my thing. 

No fun. But Lucky.

The great thing about these events were they forced me to get clear about what I want in life and begin on a path to achieving my dreams.  Now... this all didn't happen in one fell swoop and I wouldn't have wanted it to. If it had, I would have missed meeting some amazing people who taught me how to be more patient, kind, believe in and take care of myself. I also learned how capable I am of living in the moment. 

Rewind to the time in my life that I was working a job I felt great pride in, yet wasn't an ideal situation for many reasons, including my personality type and strong determination to keep the pace at a level most people don't feel comfortable with.  Not only do I like to move physically, but I like feeling movement in the energy surrounding me - stagnant makes me want to scream, freak out and lose hope in mankind - basically it's a monstrous energy drain.  When I finally figured this out, I was able to direct my energy toward endeavors that make me feel alive. Some would say working out 8-10 hours each week would kill them, however I had the time and never felt more energized and focused.  My time spent working out was not frivolous in nature.  Exercise helped move me past the barriers I created in my mind and showed me that injuries cause setbacks, but they don't have to be a life sentence. 

I share this story, not because I enjoy talking about myself, but because everyone experiences hardships, setbacks and other ugly circumstances life can offer.  We can never put ourselves in the shoes of another, however we can all relate to one another on a few simple things.  The first, I listed above and the other "relate-able" lessons are forthcoming.  

After leaving my job, I planned to continue on in a traditional career path as a public health professional.  I tried hard, but it just wasn't in the cards - I interviewed my heart out and completed many fruitless interview projects. Among the rejection... opportunities to participate in health & fitness related endeavors kept popping up. Exploring this space and how I could integrate my passion for movement with my love for motivating others, and my background in public health, pushed me to start my own business. I mean, what did I have to lose? To reach this point I had to become very honest with myself, open, clear and speak up.  

To answer my own question - I have nothing to lose. We (you) are our #1 advocates and resource in this life. When we're fueled by things we love, we are at our best and life comes into balance. I simply could have fallen victim to circumstance, however that would not have served me or anyone surrounding me very well.  Bad things happen to good people and good people do bad things.  When bad, inconvenient or hurtful things happen, we need to let go and surrender to the circumstance without allowing our ego to take over. Easier said than done, right, but awareness and practice go a long way.  

My experiences over the past year were much like an eat, pray, love journey played out on the streets of Denver, CO. Not as cultural as visiting Italy, India and Indonesia, however filled with self-love and discovery. I was able to find balance and one I have never previously encountered. Instead of fear, my heart is filled with love, instead of worry, my mind is filled with positive aspirations. Life is unpredictable with new lessons to learn, however finding my flow, I'm bound to stay afloat in the deep end.


What's your biggest fear and how have you embraced overcoming it?  
Leave your comments below.  

  

A Reason to Celebrate!

Exciting news!  My article, "Change Your Mind, Change Your Body: 5 Fitness Myths & Truths," will be published in Parade Magazine next week!  I'll be featuring a BONUS that will help get you on track to reaching your goals!  Subscribe to my blog, sign up at AchievePowerFit, or follow me on Facebook at ASH Fitness, so you don't miss out!
  ‪#‎sverveinfluencer‬ ‪#‎fitnesstips‬ ‪#‎motivation‬ ‪#‎achievepowerfit‬

How to Stay Motivated When Life Gets Overwhelming!

We've all been here - things
don't go as planned, we're over
thinking and stressing about
everything. OVERWHELM!
The hamster needs to step off
its wheel already!

It's hard making a decision
about anything - let alone what to eat. This is when we call a
trusted friend and go out for
drinks or sit down in front of
the TV and numb our mind
with food.  

We react in one of two ways when overwhelmed:

We freeze up, can't make decisions, avoid issues, and
hope the problem will go away - which causes an 
undercurrent of depression and helplessness.
We make snap, emotionally based decisions - that come 
from a place of fear - which often creates even more 
problems. This type of reaction often results is emotional eating. 

Luckily, there's a third option!  It's choosing what we focus on.  It's that simple! The #1 factor in determining happiness is how we direct our thoughts.

YOU and only you are responsible for the series of
decisions and these decisions direct and determine the
course of YOUR day. YOU can choose to focus on the
negative, and keep attracting it. Or YOU can focus on
possibilities - on what's good in your life -
PRACTICE GRATITUDE. The energy you choose is the
energy you project - and the energy you attract.

Boxing is an activity that allows me to refocus my
energy. If you've ever
taken a boxing class you
know it requires intense
focus and discipline so
you simply don't hurt
yourself or the person
you're partnered with.
It's energizing and
develops MAD shoulder, back and core strength.  

It also creates mental clarity - punching is very therapeutic!
The thing I'm all wound up about before class begins,
dissipates and leaves me with the feeling of accomplishment and having done something awesome & healthy for myself!

Remember the emotional eating downfalls I mentioned?  
What activity helps refocus your attention? 

If you can't pinpoint one, I challenge you to find one! This way you can stop yourself from mindlessly eating a bag of cookies, chips, a pint of ice cream or drinking too much.  I'm not saying - don't enjoy yourself, food and life - 
I AM saying, don't let your emotions constantly drive the bus.
Become aware of when this begins happening and take a different course of action.

When you feel out of sorts... remind yourself, "I'M IN CONTROL! Sometimes things get overwhelming and off track, that's life! I'm a positive, happy person - I'm human and make mistakes, just like everyone else".