Living a FIT life

Where have I been??

2010-02-28T12:53:00.000-08:00

In my NEW studio!!! I know, no excuse. But - there is a TON of work to do - all the time, everyday. Hence... unfortunately not a lot of time for blogging. The studio is great and I am excited to update everyone on how things are looking at 509 Taraval St in San Francisco. I feel very blessed to have such a beautiful place to go to work in everyday and I am grateful to everyone who has helped me make this possible. I am waiting on the majority of our pictures from our photo shoot with Kerri at Wake Photography to arrive, but I will post a few preview shots for your enjoyment. Grand opening coming soon, I will keep you posted (no pun intended).

Fall In Love

2010-01-09T08:02:00.000-08:00

So True...

Happy New Year!

2009-12-31T23:27:00.000-08:00

"Health is the thing that makes you feel
that now is the best time of the year."
-Franklin P. Adams

Happiness - A Journey

2009-12-29T21:33:00.000-08:00

This unknown author did a great job of putting my thoughts from this year into words. I found this on a website with motivational quotes and I wanted to share it with you:

We convince ourselves that life will be better after we get married, have a baby, then another. Then we are frustrated that the kids aren't old enough and we'll be more content when they are. After that we're frustrated that we have teenagers to deal with. We will certainly be happy when they are out of that stage.

We tell ourselves that our life will be complete when our spouse gets his or her act together, when we get a nicer car, are able to go on a nice vacation, when we retire. The truth is, there's no better time to be happy than right now. If not now, when? Your life will always be filled with challenges.

It's best to admit this to yourself and decide to be happy anyway. One of my favorite quotes comes from Alfred D Souza. He said, "For a long time it had seemed to me that life was about to begin - real life. But there was always some obstacle in the way, something to be gotten through first, some unfinished business, time still to be served, a debt to be paid. Then life would begin. At last it dawned on me that these obstacles were my life."

This perspective has helped me to see that there is no way to happiness. Happiness is the way. So, treasure every moment that you have. And treasure it more because you shared it with someone special, special enough to spend your time... and remember that time waits for no one...

So stop waiting until you finish school, until you go back to school, until you lose ten pounds, until you gain ten pounds, until you have kids, until your kids leave the house, until you start work, until you retire, until you get married, until you get divorced, until Friday night, until Sunday morning, until you get a new car or home, until your car or home is paid off, until spring, until summer, until fall, until winter, until you are off welfare, until the first or fifteenth, until your song comes on, until you've had a drink, until you've sobered up, until you die, until you are born again to decide that there is no better time than right now to be happy...

Happiness is a journey, not a destination.

- Author unknown -

Here is to enjoying the journey. Happy New Year

An Operation Beautiful Christmas

2009-12-25T06:25:00.000-08:00

HAVE A VERY BEAUTIFUL CHRISTMAS

AND MY OWN MOMENT ON OPERATION BEAUTIFUL:

Lindsay wrote, “I am a personal trainer who works mostly with women and I also HATE fat talk. I love positive post-it notes. My roommate and I actually have had one on our bathroom mirror for almost a year.”

EAT. DRINK. AND BE MARRY. XOXO

Any day is a Good Day to Start

2009-12-23T10:35:00.000-08:00

“It is never too late to be what you might have been.” - George Eliot

And it is never to late to decide that you want to be or do something different! With the craze of New Year's resolutions coming just around the corner, I want to remind everyone how much I dislike NEW YEAR's resolutions. I believe that any day is a good day to set a goal for yourself and just because a new year is starting, it dosen't mean we have to commit to doing or being anything different. However, if on January 1st, March 5th (or December 23rd!!) you decide you are wanting to make a change, that's as good a day as any!!

And if your change happens to have to do with exercise or dare I say weight loss, any day is a good day to make a change. Start small, make small goals. If you want help with this, I am always available!

Some final words of wisdom: If you want to lose weight, really LOSE the weight, not just misplace it for a while, your changes have to be maintainable. Instead of focusing on numbers on the scale, look at ways to increase your fitness level and improve the quality of the calories you eat. LIFESTYLE CHANGES. Here are 4 examples to get you started:

1. Increase the amount of walking you do in a day, minimize sitting and riding - emphasize standing and moving.

2. Add in one more day of activity, for 20 minutes - I believe 4 days per week is the magic number. But starting with 1 day a week is a success.

3. Drink more water - it will keep you hydrated, it is good for you, and it will keep you from putting other liquids with higher calories into your mouth.

4. Don't change anything about WHAT you are eating - Just eat HALF of what you normally would. If you are still hungry in an hour, eat the other half as your snack.

“It is never too late to be what you might have been.” - George Eliot

5 Lists You Should Check Twice

2009-12-20T07:38:00.000-08:00

This time of year is perfect for making lists, and if you are a go-getter like I am, you probably have lists piling up all over the place and you are pressuring yourself to get to them checked off before 2010 gives you 2,010 more things to do. So, I say throw those lists aside!! Instead, enjoy the list I put together below of some fun and helpful "lists" I have come across this holiday season. I love reading other blogs and seeing the creativity that people come up with, I am so jealous that I am not as witty as they are! Happy reading... you can get back to your lists later, like always... they'll be waiting.

1. What I Learned From the Grinch - by Joanna Sutter, Fitness & Spice

2. 10 Steps to Getting What You Want - Tara Stiles

3. 15 Ideas for Dates, Dates With You That Is - Misty Gibbs, My Inspiration Lounge

4. 28 Glorious Christmas Traditions - Marelisa Fábrega, The Abundance Blog

5. 5 Ways to Survive and Thrive During the Holidays - Mallika Chopr, Intent

Beautiful Friday

2009-12-18T08:05:00.000-08:00

Beautiful today, tomorrow, and always. Just the way you are.

HAPPY FRIDAY

Leaps of Faith

2009-12-16T11:05:00.000-08:00

I am so excited for big changes in my professional life and I have to share my enthusiasm. It is amazing how much I have been inspired and energized just from taking a moment to really go for something I have been wanting for a long time... more on that later...

BUT! I have a card that hangs above my desk that says "What would you attempt to do if you knew you could not fail" we have all heard that many times, and have probably tried to repeat it in our heads as our personal mantra more than once, right?? However, easier said than done! I am a self proclaimed perfectionist who has a VERY hard time failing. Therefor, it is often hard for me to make big decisions or put myself out on a limb because I am afraid to fail. I never really understood how powerful fear was as an emotion. For me, it can be paralyzing. Thanks to a lot of opportunities to stick my neck out and an amazing therapist who has taught me more about myself than I care to know, I think I am finally getting the hang of taking a leap of faith! This last year has bombarded me with numerous opportunities to stare fear right in the face and say "I am not afraid," and I am so grateful that I have.

With that in mind, as my mission is always to inspire others, I just want to say - JUMP. If there is something you have wanted to do, big or small, life changing or just a new hair cut - GO FOR IT. The feelings that will come after the fear has passed will carry you through and motivate you to succeed. If you need more encouragement, send me an email and I will be happy to talk you into anything.

Happy leaping, let me know how it goes!!

And if you need extra motivation, both because Kris Allen is so fun to look at and because the lyrics are so fitting:

Inspiration of the Day

2009-12-13T07:42:00.000-08:00

Because words can move us sometimes better than we can move ourselves:

"One of the greatest discoveries a man makes, one of his great surprises, is to find he can do what he was afraid he couldn't do. " ~ Henry Ford

Operation Beautiful: Post-It Pick Me Up

2009-12-11T09:00:00.000-08:00

Here's to finding your inner nerd!!!
HAPPY FRIDAY. YOU ARE BEAUTIFUL.

A Few of My Favorite Things

2009-12-08T09:00:00.000-08:00

I am so proud of me and my burst of motivation!! On Sunday while I had some time to veg I finally put together my "Favorites" page on my web site. If you know me well enough you are probably very familiar with the things I have listed so far, but stay tuned as I will continue to add more...

AND - If you have a "favorite thing" you think I should add, let me know and I will be happy to put it on our list and share it with others. The more favorite fitness things and inspirations we can pass around, the better!

A FEW OF MY FAVORITE THINGS

Operation Awesome

2009-12-06T11:03:00.001-08:00

In my new commitment to my blog, I decided I should brush up on some of the blogs I like to follow (but have ignored the last 3 months!! Sorry guys), and see what is new out in the blog world. After blog hopping through a few of my favorites I came across Operation Beautiful, and I nearly danced with joy!

Here is the concept:

"The mission of Operation Beautiful is to post anonymous notes in public places for other women to find. The point is that WE ARE ALL BEAUTIFUL. You are enough... just the way you are!"

Caitlin (the Operation Beautiful editor and concept creator) states: "One of my biggest personal crusades is ending Fat Talk. If my little blog only does one productive thing, I hope it helps readers realize how truly toxic fat talk is — it hurts you emotionally, spiritually, and physically. I want to reach as many people as possible with my End the Fat Talk message."

How it works:

All you need is a piece of paper, a pencil, and a positive comment to leave. Jot down an uplifting saying, "You are beautiful" , "You look amazing just the way you are" whatever you think of. Then, leave your post-it on a mirror or object in public places where women will read them - office, gym, restroom, school, etc. A random act of kindness that will definitely make someone's day. Don't forget to include www.operationbeautiful.com on the note so others can join in on the mission!

For example:

My Favorite:

How awesome is this?!! I love opportunities that help people feel GREAT about themselves. Just browsing her blog will make you smile and feel good about yourself. To read more about this fabulous mission and how to participate in Operation Beautiful, follow this link:

Be a part of Operation Beautiful

So inspiring!

Its beginning to look (and feel) a lot like the holidays

2009-12-04T21:28:00.000-08:00

It must be the holidays, I am INSPIRED!!! Finally!! Oh how I have waited for this day... Well, it could be the spirit of the season, the soon to be new year, or just the simple fact that I gave myself a much needed mental health day that has sparked a few creative ventures in my mind. Either way, I had to share my excitement!

In celebration of my upcoming one-year "blogiversary" I choose to toast myself and all of you who have hung in there with me over this year of blog initiation, progress, falling off the blog wagon, getting back on, and falling off again. What can I say - fitness IS like life. Much like an exercise program that has been abandoned, I wont give up on my blog - I will just get back on and do my best to stay committed, again! I am not a fan of New Years resolutions, I like to think that any day of the year can be a resolution. So today, I am starting again. AGAIN.

Walking For a Cause

2009-09-25T11:26:00.000-07:00

Ok, I know it has been FOREVER (truly forever) since I posted anything on my blog. I have some good excuses and some not-so-great ones as to why I have been away, but I assure you I am trying to get re-inspired.

So, what a better way to be inspired than to give back, right? A few weeks ago my best friend Nicole asked me if I would participate in an eating disorder awareness walk in San Francisco in October. We both hold eating disorder awareness close to our hearts. Because I love her and because I love raising awareness for positive health and wellness endeavors.... I of course said YES!!! The walk will take place on October 25th from 9-11am as we walk from Golden Gate Park to The Great Meadow in Fort Mason. Every step, a worth while trip.

Nicole has formed a team (APTED SF) named after the clinic where she is completing her internship for her Master's in Counseling Psychology and we would love to have you join our team. If you would like to take a nice walk in the city for a good cause, let me know! In addition, we are raising money for the National Eating Disorders Association (NEDA). If you would like to support us with a donation of any kind, you can visit my fund raising page:

http://www.firstgiving.com/lindsaystiegler

In my opinion, giving back is the best way to keep yourself moving forward, and I know I am in need of a little extra help these days. Thank you for your love and support, each and every day!

Doing it for YOU!

2009-08-03T12:07:00.000-07:00

I am reminded everyday about how hard it is to take time for myself and I am sure many of you feel the same way: "I don't have enough time, I don't have enough money, I feel guilty." We are easily reminded that the economy is bad, pinch your pennies, work as much as you can, do more, do more, do more!!! Well, thanks to some very stressful events and some much needed personal TLC I have decided this summer to do less, focus on me, and allow myself a "break". I have to say, it hasn't been easy. If you know me at all you know I am a classic type A, people pleaser, multi-tasker, and go getter. I think that many of these personality traits have been a blessing in my life and they help me be successful. But, when it comes to focusing on me, I tend to be my own worst enemy.

Finding time for exercise, purchasing a gym membership, signing up with a personal trainer, getting a massage, going for walks at night, preparing a healthy home cooked meal, going on vacation with your family, spending Sunday at home in your PJs with the people you love... these all seem like luxuries we have to put on the back burner because "there are more important things to take care of". I say, if we don't take time to care for ourselves, how are we able to take care of others, be a productive employee, be an attentive husband/wife/mother/friend? I know this isn't the first time you have been told to do something for you and your quality of life will improve. But I also know, especially for myself, I have to be reminded that it is OK. That I have permission to give myself a little love and attention.

As a personal trainer I find myself equally concerned with my clients mental and physical well being. I can help them lose 10 lbs but if they are still unhappy, I don't believe that I helped them much. And, I have found that if I can help them adjust their daily mental stressors, they are more likely to improve their physical health. I also realize that telling you to take time for you sounds like I am saying "do more". Really what I am saying is - find balance.

So, here is your homework:

1. Do something for you. Weather that be taking time to go for that run, start exercising, or just actually taking a lunch break at work (you know you probably aren't getting paid for that hour!), do it and be okay with it. You have time and your trainer gives you permission.

2. Start your "What the heck did I do all day" list. Write down where your time goes - if you don't have time to take care of yourself, lets figure out why. Follow yourself for a few days and keep track of your day - how many hours do you spend sleeping, getting ready for work, at work, at school, at the gym, exercising, cooking, with the kids/loved ones/friends/pets... How much time do you spend daydreaming, brainstorming, reading, having sex, meditating, singing, dancing, laughing?

I will follow up with some suggestions on how you may be able to find a little more time for YOU in your day. It is the best medicine a doctor never prescribed.

Is "overweight" a new buzz word?

2009-07-29T16:48:00.000-07:00

It seems that obesity has been getting a lot of press lately both in headlines for health reform and on TV. Anyone catch the season premier of More to Love last night? I wont spoil it for you, but it was hard to get past the height and weight data of every lady on the show being displayed as if this was the defining characteristic of her self. I am not a fan of an "us" vs. "them" mentality when we address "normal weight" vs. "overweight" individuals. We are all people who need to make our health a priority and a healthy weight is always an important goal to strive for. No, a size 2 is not realistic for everyone, and everyone can be loved no matter what size, but do we have to have another TV show where being overweight is the defining factor of entertainment? I just can't embrace the concept. Just keep in mind that healthy is not always about numbers and sizes... it is about making healthy choices and making changes where changes need to be made.

Here is an article that came out today about the impact that obesity has on our financial system. I wonder if I can get in on the handouts, I would love to be able to change some more lives.

US States to get "Significant" obesity money

Rock Your World

2009-07-15T20:18:00.000-07:00

A few months ago as we prepped for an amazing wedding I had an unfortunate event - my IPOD was unplugged from my computer without "ejecting" it first.... and I lost all of my music. I was of course sad (at first). I have a very lovely pink IPOD Mini that is still truckin after 5 years (they don't even make them anymore!) and I was worried it was going to call it quits for good. But, much to my excitment it was happy to keep working! After two months of no cable (I had some time to kill) I recreated my play lists. Well, a few workouts later and I have realized how much this was a blessing in disguise! I love my new music!! I created a new playlist for my workouts and I have noticed how I am actually workingout longer to be able to keep listening to my songs. So, since I promised to pass on inspiration for workouts, I say: pump up your pod and get movin! Here are a few of my fav's if you need some suggestions.

* Black Eyed Peas - I Gotta Feelin (or anything they have released)
* Linkin park - New Divide (from Transformers!!!) or again, anything they have released
* Kanye West - Stronger and Heartless and Love Lock Down...
* Dashboard Confessionals - Vindicated
* Daniel Beddingfield - Gotta Get Through This (Oldie but goodie)
* Carrie Underwood - Flat on the Floor
* The Ting Tings - Thats Not My Name
* Danity Kane - Damaged
* Justin Timberlake - Like I Love You

I know, some are random - but hey, I like it all. Leave me a comment with your favorite songs so I can add them to my list and pass them on!

Remember to Walk Before You Run

2009-07-11T10:11:00.000-07:00

With the nice summer weather inspiring so many of us to head outside for our workouts, I get a lot of people asking me the same question: "I want to start running outside but I hate running - how do I run without it killing me?"... or something in that fashion. Sound familiar? Coming form someone who also used to hate to run (remember when the lap around the track for cheerleading was the WORST thing ever??) and who now has learned to love it, let me help you!

Here is my disclaimer: I am not a "runner". I do not have any training or background in marathon running, distance running of any kind, and I do not claim to be an expert in this arena. But, I do know a thing or two about training the body and I do understand progression. So, here are a few tips from a fitness prospective on starting a running program.

1. GET A GOOD PAIR OF SHOES: This can make the single most difference in whether you enjoy running or not. You must have a good pair of shoes or your knees, back, and every other part of your body are going to suffer. I recommend Mizuno running shoes (my absolute favorite by far) or Asics because they are light weight, comfy, and they last for a good amount of miles. You can get them at most sport retailers or online, zappos.com or onlineshoes.com have good deals. You can email me if you want more guidance. This is a MUST, don't start without good shoes.

2. GET COMFORTABLE AND FUEL UP: Running will get your whole body working, which means your going to get warm! Make sure you wear some layers so you can strip down as you go and cool your body. If you get too hot, you are going to get even more uncomfortable and tired. Keep the sweat coming, it will help cool you off, but don't bundle up to much. Also, make sure you have eaten something so you have some extra energy, it will help with cramps and will give your body fuel for the extra effort. I'm not talking about a big meal - banana with peanut butter, yogurt + granola, soem almonds and fruit, etc. A little boost will go a long way.

3. PICK YOUR VENUE: Different surfaces can make a difference on how our joints respond. Softer surface, ie treadmill, track, or dirt will give more cushion. However, sometimes the most convenient is out your front door on the pavement - and that's ok too. The sidewalk is great because it is safe from cars and tends to go for a long period of time in one direction so you wont get lost and you can just turn around when you are ready and come right back home. If you are running on the road, remember that roads have a slant on the sides for water to run off, so you may feel like one leg is working harder than the other - make sure you even out by changing sides halfway through (run on the other side of the road...) Watch for cars - try to run FACING oncoming traffic at all times.

4. WE MUST WALK BEFORE WE RUN: Now that we are dressed and ready to go - don't get too ambitious. As new runners we tend to get excited and do too much too soon, which inevitably leads to pain and hating running just like we predicted, and so we stop. Sound familiar? Ok, lets break the cycle! We are going to start with a mandatory 5 minute walk as a warm-up before we even kick on the gas and run.

5. TIME, NOT DISTANCE: Don't get overwhelmed by miles, start with timing your self. Aim for 20 minute runs in the beginning. Just enough for calorie burn and a good sweat, but not too long or overwhelming on the mind and body. You don't need to run for an hour to reap the rewards, I promise. And if you start out with shorter distances, it wil be EASIER to run the longer distances later - remember, you want to LIKE to run. So, 5 minute walk warm-up, then we are going to run for 20 minutes...

6. HOW TO RUN FOR 20 MINUTES: This can be done 3 ways - (1) A jog/run for 20 minutes at whatever pace feels good to you - speed up when you feel ambitious, slow down when you need a break. (2) A combination of running as long as you can and then walking for a break when you need it. (3) Alternating walking for a few minutes, then running for 30 seconds for 20 minutes. If you start with level 3 and slowly increase your running time you will eventually find yourself at level 2, and then eventually you will be able to maintain level 1 - how easy was that??! You can do it!

7. STRIVING FOR MORE: Once you have mastered the 20 minute run - add on more time, 5 minutes at a time. Try to maintain a time for 2-3 weeks before you add on more. Don't increase by 5 minutes every time you run. You will hurt, hate running, and stop - remember??? And keep in mind - you don't have to run for hours every time!! 20 minutes 3 days a week has more health benefits than 45 minutes 1 day a week. Trust me.

8. COOL DOWN AND STRETCH: Take care of yourself post-run. This is very important for wanting to go out to run again. Walk for a few minutes after your 20 minute run so you have time to cool down. Do a few stretches for your legs and back when you get home. Cool down and recovery for your body is key to success for future runs.

9. ASK YOUR TRAINER FOR HELP: I am happy to give you anymore tips, help, guided workouts... let me know what you need!

Happy running!!!

Back on the Wagon

2009-07-01T12:58:00.000-07:00

I feel like Oprah... I have been neglecting my fitness needs! Well, kind of - my blog at least! Let me start by saying I apologize, if there is anyone still out there reading this... hello! I promise I am hitching up the horses and climbing back on. So, keep me bookmarked because there are some exciting posts coming up!!!!

Here is something to get us started:

Check out the website of a high school classmate of mine, she is awesome. I want to be her! If you need a good dose of inspiration, read her biography. Then play around on her site. Her grocery list has some great food tips on it. Go, do it!

Mission Possible: Jenna Phillips

Fitness Photos -Take 1

2009-04-27T10:38:00.000-07:00

Last month I met with my new friend and fabulous photographer Kerri Thauby for a little photo session. Kerri owns her photography business Wake Photography and just happens to also be taking our wedding photos. She is a wonderful photographer and has quite a diverse repertoire. I talked her into spending the afternoon with me trying to take some new photos for my blog and such... Unfortunately the whether was not cooperating but we got a few good ones anyway. Here are a few of my favs, you can see more of my photos and Kerri's work on her blog: www.wake-photography.com/blog.

We're on the "A" List!

2009-04-17T15:28:00.000-07:00

One of our fabulous clients at Back To Sports nominated me as one of the top businesses in The Bay Area as part of the Best of Mind & Body page on the SF Gate website. The "A List" is an online guide to local businesses that launched this month where consumers from all over The Bay Area can vote for their favorite businesses (think yelp for San Francisco only).
I am honored to be nominated and would love to have your support in voting for my business. You can access my page at the link below and then click the yellow "vote" button. You can also write me a review or spend some time browsing other favorite businesses in the area. They do require you to sign up on their site, but it is full of great information so take advantage!

Thank you for your continued support - I would not have the business and success that I do if it weren't for all of the amazing people that are a part of my life and blessings from above. I am such a lucky girl!

You can access my page at:

http://baylist.sfgate.com/lindsay-stiegler/biz/220799

What has been keeping me distracted?

2009-04-08T20:35:00.000-07:00

I am embarrassed that I haven't posted ANYTHING since March 15th. Can you believe it?! Well, if I have any followers left, let me start by saying, "I'm sorry for my absence" and follow that with, "I have lots of exciting things to post about... I hope I can get to them soon!" So, in the mean time, I thought I would share all the fun things that I have been up to, maybe they will be inspiring, or maybe they will just help you feel like someone else out there feels just as crazy and in need of a spring break as you do! Here is what I have done over the last few weeks (pause while I consult my calendar because I can't remember back that far):

I took a Friday to go visit a great lady doctor in Watsonville who I have wanted to talk to about my headaches and fatigue issues - so I did! Yeah for me taking care of me!
With great amounts of encouragement I decided to give up coffee in the hopes of feeling better - I am proud to say that I am on week three of my 'Tea Only" caffeine fix and I am feeling great! (Not even a bad coffee withdrawal at all!). More on this later...
I spent a Sunday afternoon with a great photographer taking some fitness shots for my website and blog - can't wait to share them!
I got the yucky cold that went around - but managed to fight it in a week. Thank goodness for good health.
I spent a week in bridesmaid-zilla mode helping plan an amazing shower for B that turned out lovely - it felt so good to do something so nice for someone I care about.
I got to spend quality time with B and T in Santa Barbara at Nanna and Pappa's and loved getting to know T's family more. I even got to experience Reality in Carpenteria for the first time and had a great time, very motivating and spirit renewing.
Then, I got to stay in Santa Barbara an extra day with my BFF and we had a wonderful time catching up, looking for bridesmaid dresses and eating cupcakes!
Last week I was recovering from the weekend and playing catch-up at work, but I did manage to start the packing process and moved a lot of things up to the country over the weekend (which Jake and I proceeded to unpack and organize, we love our apartment, it is really coming along!)
When not unpacking, Jake and I spent the weekend with friends and family and I had a chance to get to know my Sutter Creek "world" a little bit better - and the whether was GORGEOUS!
This week I have been trying to spend a little bit more time on me - back to eating healthy, sleeping well, and today I actually got some time to workout - woohoo!!!
I love all the things I get to do every day - but I'm ready for some me time!

Moral of this long story:

Sometimes life is busy and seems to rush by as we complete our daily "to-do" list. But, as important as all of those "things" may be, we have to take time to think about ourselves, our routine, and what we need to get in order to be so good at giving. This weekend I would like to spend some time re-filling my own tank - maybe I will even make it outside for a much needed run in the fresh air. Can't wait to share more soon... happy re-filling time, I hope you have a moment to enjoy an Easter blessing for you!

Inspiration, Inspiration....

2009-03-15T11:20:00.000-07:00

We've had some beautiful sunny days here in the Bay Area... I hope you have had some time to get out and enjoy. If you are looking for some new inspiration to get your booty moving, her is a fun list of 10 reasons why I think you should get a move on (in case you didn't have enough!):

1. Summer is just around the corner - bring on the swimwear!
2. It's almost time to put away all the black clothes and bring out those spring colors... yikes!
3. The rainy, gray, weather that has kept you curled up on the couch and feeling a little yucky... is going away! Get out there and soak up your Vitamin D.
4. Spend some quality time with your family - for free! Find a playground near you and swing on the swings.
5. Meet some new friends who have are like-minded... find a new fitness buddy or have some time to gossip with the girls while you walk the lake.
6. Get a caffeine free energy boost - It only takes 12 minutes for your body to release all those good feeling endorphins and send your energy sky high.
7. Exercise helps boost self esteem - without surgery or new clothes!
8. If your feeling great, you're going to have better sex and a happy partner...
9. Do we need any more reasons?
10. My wedding is less than 6 months away and we need to be looking fabulous to celebrate!

I hope you are all having a wonderful weekend... I think we are all feeling like we are ready for a vacation and some of us don't have that wonderful thing called a Spring Break. So, lets make the best of it and enjoy the moments we have with each other.

Happy Exercising!

Embrace the Time Change

2009-03-09T08:40:00.000-07:00

I don't know about you but I have a hard time enjoying daylight savings in the spring... that lost hour in the morning seems to really affect me! However, is it not fabulous to have extra hours of daylight in the evening?! I love driving home from work in the sun rather than bundled up in my jacket and scarf. This also means we are closer to summer - and I am definitely ready for some warmer weather. In the mean time, I hope you all take some time to enjoy the evening light and take advantage of a longer day and more time to fit in exercise. A walk after work or after dinner is always a great way to end the evening.

I wanted to share a comment my Aunt left me. I love her suggestion for keeping track of steps on a daily calendar and setting goals for the week. I hope it inspires you to set a small goal for yourself, or at least take that extra evening walk. Enjoy!

After ankle surgery last fall I have been able to slowly resume my walking program. I wear a pedometer everyday with the minimum goal of taking 10,000 steps (about 5 miles) per day and the ideal goal of taking 12,000 steps per day. I track my steps on a daily calendar, add the number of steps at the end of the week and set a goal for the upcoming week. My current average is about 3-5 miles per day and this week I have already walked 19 miles. My "dream" goal is 30 -35 miles per week and a 20 pound weight loss by August 29, 2009!!

Need a Dinner Idea?

2009-02-20T08:06:00.000-08:00

I love to cook... especially when it is cold outside and I have a good recipe for something warm! A few weeks ago Jake and I were looking for something to make that would provide him with leftovers. I remembered a recipe that was suggested by a client of mine who is also a cooking enthusiast (we always spend some portion of our session talking about good recipes or places to eat - I love it!). This was a chili recipe that she had found in the newspaper, I went and tore it out after she informed me that it had sweet potatoes in it - I am obsessed with sweet potatoes... I could eat them for every meal. Even better - the date of the newspaper was Jake's birthday - it was a sign! So, we made it, fell in love with a new chili recipe and I wanted to share it with all of you. The prep takes a bit of time but I had everything cut and in the pot in 45 minutes. You can soak your own beans, but who has time for that?! So I am giving you the simplified version. Jake and I also added chicken to it (sausage would be good too) but this is the original version - no meat...

Sweet Potato, Mushroom, and Black Bean Chili

2 Tbs Olive Oil
1 Large onion, chopped
4 cloves garlic, minced
2 jalapeno peppers, minced
2 red bell peppers, cut into medium dice
1 pound mixed chopped mushrooms (oyster, crimini, portobello, anything!)
1 Tbs ancho chile powder
1 tsp sweet paprika
1 1/2 tsps ground cumin
1 1/2 tsps dried oregano
1/4 tsp cinnamon
1 tsp kosher salt
1/2 tsp ground black pepper
1 28-oz can whole tomatoes, chopped, with half of the cans liquid
1 lb sweet potatoes, peeled and cut into 3/4-inch dice
3 14.5-oz cans of black beans + the liquid from 1 can (drain and rinse the other two)
1 cup of veggie broth (more if you want more liquid)
1 14.5-oz can pinto beans + their liquid
Chopped green onions, for garnish
Chopped red onions, for garnish
Sour cream, for garnish
Shredded cheddar cheese, for garnish

Heat oil in LARGE Dutch oven or stockpot over medium heat. Add onions and garlic and saute for about 5 minutes, until onions have softened slightly. Add jalepano and red pepeprs, and continue to cook for another 3-5 minutes.
Add mushrooms, and saute until mushrooms have softened and released soem of their juices, another 5 minutes.
Add the chili powder through the black pepper, and stir until the seasonings are incorporated into the mixture. Add the tomatoes and liquid, sweet potatoes, black beans and liquid and veggie broth. Stir well to combine and simmer over medium-low heat for about 1 hour or more, until the swett potatoes are soft but still retain their shape, liquid has thikcened, and beans are cooked through.
Add pinto beans plus their liquid in the last 30 minutes of cooking. Season to taste with more pepper, salt, and chili powder. Serve with garnishes as desired. Yummy!!

Putting the "I" in F.I.T.

2009-02-13T07:38:00.001-08:00

Three years ago I started my business... LifestyleF.I.T., some of you may not know that F.I.T. stands for "Fitness Integration Training". To me, the biggest part of this phrase is the "I" for integration. One of the most difficult parts of maintaining consistent physical activity is finding a way to make it "work" for you. Not everyone is attracted to the same type of exercise, and not everyone is capable of doing the same workouts. So, I have made it my personal goal to help my clients (and anyone else who asks) learn how to incorporate health and fitness into their life in a way that successfully works for them. It is an on-going process, and as we all know when it comes to exercise, there is no magic bullet. However, I feel like I am blessed with having a great intuition, and I am finally learning to trust myself and listen to it! I love being able to talk with my clients, listen (LISTEN) to what they are telling me, and then assess their individual situation. I feel that part of what has helped me in my success as a trainer is being flexible with schedules and types of workouts, focusing on the individual, and encouraging them to pursue fitness options that work for them - not everyone is going to go out for a run!
So, as I ramble on, all I am trying to say is - focus on the "I", on the "you" part of the equation. What do you love to do? What kind of exercise do you think is fun? What time of day are you most awake or have a break in your schedule where you can realistically fit in a workout? Here are a few suggestions:

1. Maybe you love music and it motivates you - find a dance based fitness class to take (Jazzercise, hip-hop cardio, a jazz or tap class). Or, pick an activity where you can crank up your ipod - cardio machine, out for a run/walk. Turn on the tunes and dance around your bedroom!

2. If you like being at home - find some great workout videos, buy some light weights, or a jump rope and go to town in your living room. Or, look on craigslist for an inexpensive treadmill or elliptical and bring it home (some of them even fold up for better storage). If you don't like going out to the gym - YOU WONT GO! Bring the gym to you.

3. Do you like your exercise to be relaxing - take a few yoga classes each week, make a mellow play list on your ipod and plan a few long walks each week. Or, do what I do - play mellow music on your ipod while you do your cardio, it motivates me and gives me mental down time.

4. Need extra motivation or social support - find a group fitness class to go to on a regular basis. You will make new friends and fitness buddies before you know it! Or, ask a friend to become your buddy and keep each other motivated.

Let me know what you find motivating, how are you integrating exercise into your schedule, how do you make exercise a personal experience? Just something to think about...

How many minutes do I have to workout?

2009-02-06T11:29:00.000-08:00

Last week ACSM (The American College of Sports Medicine aka my certification program) published their latest position statement on physical activity and weight Loss. This means, they decided on how much physical activity is needed to (A) promote weight loss (B) prevent weight gain and (C) prevent weight re-gain (yo yo diet anyone?).

Bottom line:

Excerpt from ACSM position stand

- Weight management is an urgent public health issue, with more than 66 percent of U.S. adults either overweight or obese. Health improvements in chronic disease risk factors can be realized with as little as a 2- to 3-percent reduction in excess body weight.

Amen!

- Greater amounts of physical activity are likely to be needed to achieve weight loss and prevent weight regain in adults. The panel recognized the amounts in these categories:

Prevent weight gain

150-250 minutes/week of moderate-intensity physical activity is associated with prevention of weight gain

This means AT LEAST 30 minutes, 5 days a week to PREVENT weight gain. Moderate-intensity meaning: "heart rate is elevated, this is challenging but I can do it" (my definition).

More than 150 minutes/week of moderate-intensity physical activity is associated with modest weight loss.

This means, more than 30 minutes, 5 days per week is needed to lose weight. Now don't get discouraged... we can do 30 minutes 6 days a week, or 45 minutes 4 to 5 days per week, right!?

Weight loss

150-250 minutes/week of moderate-intensity physical activity provides only modest weight loss. Greater amounts (ie. >250) provide clinically significant weight loss.

Ok, this is 50 minutes or more, 5 days per week. Now, keep in mind, depending on how much weight you need to lose, you can do more or less activity...

For weight maintenance after weight loss

There is some evidence that >250 minutes/week of moderate-intensity physical activity will prevent weight re-gain.

I would hope so... we may kill ourselves at the gym if not! Stay tuned, there's more:

- Energy/diet restriction combined with physical activity will increase weight loss as compared to diet alone.

So, we also need to eat well!

My clients ask me all the time, "how often do I need to workout to lose weight, get in shape, get rid of my muffin top. etc." So here you go:

1. Decide how many days per week you can realistically fit in a workout.
2. Calculate how many minutes you will need to exercise to reach 150-250+ minutes per week.
3. If you are thinking, "yeah right, 75 minutes... I'll die" re-evaluate your schedule to add more days for a shorter workout.
4. Don't forget that the little things add up - 20 minute walk, 1 Jillian Michaels workout...
5. We all just need to aim for health, you aren't trying to be a super model here! Something is ALWAYS better than nothing.
6. Make a commitment to yourself to improve your health.

We can all be successful, do your math, and let me know if you need help. That's my job!

Happy calculating and happy weekend! And as I always say, "life is a gift, keep it fit".

If you would like to read the full position stand you can see more at this link: ACSM

Best Workout DVD Ever

2009-02-01T10:30:00.000-08:00

Thanks to Bethany and Nicole (thanks ladies!) my eyes have been opened to the latest and greatest workout DVD - Jillian Michaels 30 Day Shred. I know what you're thinking. "the crazy trainer from Biggest Loser?" Correct, BUT, this is NOT a crazy impossible workout. The DVD has three 20 minutes workouts (beginning, intermediate, and advanced). Each workout contains a warm-up and three 5 minute circuits (3 minutes of strength, 2 minutes of cardio, and 1 minute of abs). The strength section is very similar to my training exercises (lunge + bicep curl, rows, etc.) - so I know my clients (and you) can more than handle it - the cardio is basic but gets the job done, 30 second intervals, and can be modified (jumping jacks, fake jump rope) - the the ab sections target all of your abdominal groups - great for the low back and the tummy. You can do the 20 min. beginning workout as long as you want and then work your way up, or combine two workouts for a longer session and double the fun. The advanced workout, although challenging I am sure (haven't gotten there yet) is still only 20 minutes, and still to the point and easy to follow - you can do it!!! No fancy dancing, always modifications, always easy to follow! She gives form corrections the whole time so you can be confident you are doing the moves correctly. Thank you Jillian!!!! Finally, a DVD I can recommend to my clients and friends without worrying they will dislocate their knees...

Bottom line:
DVD at amazon.com - $8.50
Pair of 3 or 5lb free weights - $6.00 (or soup cans are free!)
A good jog bra to keep the girls in place - $20.00
An achievable workout that you can do at home, in 20 minutes, with your roommate or by yourself, that will help boost your strength, endurance, and confidence - PRICELESS

Enough, go buy it already! Even Jake is going to get a copy, it's that good!

If you still aren't convinced, here is a YouTube video about it:

Plan Ahead

2009-01-26T08:37:00.000-08:00

Research shows that individuals that plan their workouts have more success at reaching and maintaining their health goals. Since today is Monday, it is the perfect day to start planning your fitness activities for the week... not just your workouts, but also plan ahead a day you will make a healthy meal, what night do you want to take a bath and relax, when is your "me" time? By planning ahead, you make sure you hold yourself accountable, and also make sure that you can fit fitness into your busy schedule - even if all you are planning is a few minutes of deep breathing. Also, if you know Thursday is a really long or extra busy day - don't plan for a workout for Thursday, you probably wont get a chance to fit it in and then you will feel like you failed. Be successful - Maybe that is a good day for rest! Put your activities into you calendar, set a reminder, stick a post-it note of your schedule in a place you will see it daily... and look forward to the time you have planned to spend on you.

A few more tips:
* Ask a friend or family member to help keep you accountable, fitness buddies are a great way to stay motivated.
*Keep a record of your activities in a small journal or purchase a fitness journal where you can also track goals, food logs, and feelings about your workouts.
* If you find yourself with some down time - take advantage and get a quick walk or workout in, you may not get another chance that day or even the day after.

Two Fitness Journals I recommend:
The FitBook by Fitplosophy - You can purchase one through me or through their website: www.getfitbook.com

Nicki Anderson's fitness journal: www.realityfitness.com/shop/success_journal.php

It's a beautiful day... go green!

2009-01-16T09:10:00.000-08:00

I can hardly believe this weather, is it summer already? We can be grateful for the sun, but I do hope it rains a little more... I need green grass for my wedding! Bethany and Trevor are going to be taking their engagement photos this weekend, so we will be sure to hope that the sun lasts through Sunday, though I am sure Santa Barbara will not disappoint. In honor of my earth friendly bride to be - I hope you all have a wonderful weekend and take advantage of the higher temperatures by spending some time outside. Think if it as "Green Exercising" ~ working your body without using any electricity.

A few green exercises that are easy to do outside (or inside):

* Lunges

* Incline Push-ups

* Step-ups

* Deep Breathing

Most importantly, enjoy yourself and each other... Have fun B!

Loving you

2009-01-12T14:04:00.000-08:00

I will start by saying that I am not a believer in New Year's resolutions - I am a believer in realistic goal setting any day of the year. However, if I was to make a resolution for myself this year, I have decided that it would be to trust myself more, believe in my intuition and my own greatness (I did come up with that before watching Oprah this last week in case any of you were following her shows). Although everyday I try to motivate others, help them see their own strength and greatness, I have to admit that I struggle with believing in and loving myself - but, I think a lot of us do! I had a conversation with a client last week about how difficult it is to see the real "us", how cute and great we really are. Even young women, high school and college aged girls, don't see their own beauty or benefits. We are more used to picking ourselves apart and listening to our negative conversations with ourselves instead of the positive. I don't know about you, but it is easier for me to pick on myself than it is to compliment myself - how sad! So, I have decided I am going to work on being nicer to myself, because I deserve it. We all deserve it, we all work hard and we all deserve to be proud of us. Self-affirmations are positive statements that we can make to ourselves, our inner-dialogue, that can help remind us of who we are or who we want to be. They can help us re-write out "mantra" as some would say. For more information on negative scripts and positive self-affirmations, follow this link: self-affirmation article. It also gives you different ideas for how to incorporate positive self-dialogue into your daily routine. Check it out!

And, I found a website where you can read a free daily positive self affirmation.

I am going to keep a list of some of my self-affirmations right here on my blog - you can ask me if I am listening to them :) Here's to loving you!

Back in the swing of things...

2009-01-03T13:13:00.000-08:00

I decided at 9:30 last night that it was time to get back to "normal" - so I started emailing clients, checking unanswered email, and getting my schedule for the week sorted out... I know, at 9:30pm? That's just silly. But, it's hard to get things going again so I figured I should use the motivational streak while it was there. You know, put in a little time while my head was in the right place. It's funny how you really have to talk yourself through transitions sometimes, like I feel as if I have been preparing myself all week for the reality that it would be back to work soon. I even worked out on Tuesday for the first time in 8 days (yes, even trainers need a break) and I was SO sore the next few days... in fact I think my hamstrings are still barking at me. And, although this morning (it's Saturday) was my first workout since then, I feel good for at least doing something, not beating myself up for taking so many days off (you know you are all saying it, "I'm so bad, I haven't done anything in forever!"). Remember that murder is bad, a few days off of your normal routine is "life". So, as we all prepare to wrap up the holidays, put the decorations away, and ramp up our schedule for 2009 - lets remember to take care of ourselves. Ease yourself back into things, one hour here or there to think about the week ahead, send a few emails, go for a short walk, do a mini workout... instead of shocking the body back into reality at 7am Monday morning.

Here are a few pics of my 2-week vacation to share:

Jake and I at a Christmas birthday party, we had a GREAT time

Christmas morning at Mom's

My mom, sister, myself, Jake, and our dogs + a friend's dog

Sunset on my trip to Carmel with my best friend Nicole

Nicole and I on New Year's Eve (I got great use out of my $12 dress!)

World Class

2008-12-18T20:00:00.000-08:00

I have had the pleasure of working with a very talented young lady for a little over a year now... and I was SO excited when her mom (who I also train and could write a blog about how a mother of 4 can do so much and still have time to get in good workouts, whew!) came to me and asked if I thought I could work with her daughter, "she's a dancer". I could hardly wait! My first dancer... but this was a whole new world to me, Irish dance. We spent a lot of time merging the worlds of dance and fitness until we found a good combo to help her stay healthy, increase her endurance, and improve her dance skillz. Well, with her hard work, endless practice, determination, and an ability to belive that she can always be a little bit better... she has rocked all of her competitions (or a "feis", pronounced fesh plural is feiseanna, as they are called in the world of Irish dancing) and shown me what hard work is all about! In March she placed 43 at the World Competiton (yes, it was in Ireland), in July she took 11th place at the North American Irish Dance Championships in Nashville, and just a few weeks ago she placed 5th at this years regional competition in Arizona... along with multiple first place finishes in smaller feiseanna in California and Oregon. Oh, and she has done all of this while maintaining her honor student status (a 4.35 GPA!) as a junior at SI College Prep. Now that's inspiring...

On the same note... I thought this was fun and helpful

2008-12-18T09:36:00.000-08:00

Burn Off Holiday Calories!

25 Ideas, No Gym Time Required

-- By Nicole Nichols, Personal Trainer

Ah, the holidays are officially here!
And as much as we look forward to them, and all that comes with them (the friends, the family, and of course, the food!) it’s hard to escape the stress that they also bring.

"Exercise routine? Heh. Healthy eating? Forget about it." Sound like you?

Between the cooking, cleaning, traveling, decorating, shopping, and entertaining, how can you fit in your normal exercise routine? Or even a shorter exercise routine?

Well, if you’re like most "normal" Americans, you’ve probably bitten off more than you can chew when it comes to responsibilities. So, here’s a list of common holiday activities and the number of calories they burn. Realistically, you can keep your caloric intake in check (by keeping portions small and making healthier recipe substitutions), and by adding up these common activities—like cooking and cleaning—you can still burn a hefty sum of calories without setting foot in the gym.

(Based on a 40-year-old 5’5", 140-pound woman. Men, and women weighing over 140 pounds will burn more calories during the same activities.)

Bathing dog (to look and smell pretty for guests!): 15 minutes = 56 calories
Wrapping gifts or making crafts (hello party favors): 30 minutes = 48
Bagging grass & leaves: 30 minutes = 127 calories
Light baking (of all your favorite treats): 1 hour = 159 calories
Tending bar for guests (not drinking it yourself!): 1 hour = 146 calories
Changing bed linens (for the out-of-towners): 15 minutes = 40 calories
Loading & Unloading the car (suitcases, groceries, kids): 10 minutes = 32 calories
Carrying groceries: 5 minutes = 13 calories
Taking out Trash: 2 minutes = 5 calories
Carrying wood or lumber (Marshmallows not included): 5 minutes = 26 calories
General to Heavy house cleaning: 1 hour = 191 calories
Clearing dishes from the table: 5 minutes = 13 calories
Washing dishes by hand: 15 minutes = 37 calories
Dusting: 15 minutes = 40 calories
Family Reunion (includes sitting, talking and eating…not fighting): 1 hour = 95 calories
Food preparation: 1 hour = 195 calories
Flag Football (fun for the whole family): 1 hour = 508 calories
Putting away groceries: 5 minutes = 13 calories
Quick nature hike after dinner: 15 minutes = 95 calories
Light jogging (to get away from scary relatives): 15 minutes = 127 calories
Mowing lawn (pushing power mower): 20 minutes = 95 calories
Mopping floors: 15 minutes = 56 calories
Playing catch (baseball or football): 30 minutes = 79 calories
Raking lawn: 30 minutes = 137 calories
Grocery shopping (with cart): 30 minutes = 73 calories
Grocery shopping (with basket): 30 minutes = 79 calories
Socializing while standing: 1 hour = 127 calories

So, if you’re finding it impossible to get to the gym, try something new this year…like NOT avoiding the extra holiday chores. Your partner and/or host will be happy, and so will you for keeping your waistline in check.

Nicole Nichols
With a Bachelor's degree in Health Promotion and several fitness certifications, Nicole enjoys teaching Spinning and Pilates classes and living a healthy, eco-friendly lifestyle.

Baby it's cold outside!

2008-12-18T09:22:00.000-08:00

Wow, I don't know about all of you, but I feel like I have moved to the North Pole! It is so cold outside... so much for my run, I can hardly walk from my car to work without turning blue. So, time to get creative with my cardio, and with motivating myself to get out there. First things first - dress in layers that I can peel off as I warm-up, for me that includes 3 layers: a sweater, long sleeved shirt, an a tank top (or two). Second - embrace the elliptical and the treadmill. I know, sometimes boring... I keep myself occupied by reading on the elliptical or listening to Christmas music while I run on the treadmill. Not as pretty as being outside - but it works. Third - remember that physical activity = increased body temp = being warm!! I hope you find a creative way to stay active (and warm). How about shopping, gift wrapping, cleaning house, decorating, every little bit counts! Cheers to another cup of hot chocolate!

Mid-Week Melt Down

2008-12-10T20:13:00.000-08:00

Today is Wednesday - hump day, half-way there day, is it almost Friday yet? I have found that Wednesdays appear to be a very hard day for me to motivate myself to workout. Granted - I did start my day at 5:40am (at work by 7 and even a few minutes early!), but, I should still have the energy to workout at some point during the day right? Well, not today. Some days, I just don't have it in me. But you know what else I have learned? Some days, that's just how it goes! And that's OK! Being FIT doesn't mean workingout everyday at any cost... it means listening to your body on days when you just aren't feeling it and making decisions to be FIT in other ways. I decided that my workout for the day would be to let myself relax, enjoy an evening with Jake and the kittens, eat a yummy and warm dinner, and just be. So here I am, sharing that time with you... because I want you to know that we all have those days where we just aren't feeling up to it, even me. Today I rest, and tomorrow I will be back at it, 110%.

On My Run...

2008-12-07T12:25:00.000-08:00

I went for a run Friday morning before heading to the county for the weekend and although my route was the same as usual, I noticed that it seemed to go by fast (some days it drags on and on, we all know what that's like!). I spent the whole time trying to decide on what the heck I wanted to write about on my blog. I knew I wanted to start one, but I couldn't decide what I wanted to post about. Exercise information - ok, we can find that anywhere. Fitness myths - haven't we heard them all? Information about me - who cares! So, I decided I wanted to share with you why it is I even care about being healthy - why am I going for this run when its 40 degrees outside... Maybe something I write about that inspires me to be active will also inspire someone else. Besides, that's why I became a personal trainer and got involved in the industry in the first place - to help other people live longer, healthier, and more productive lives. If our quality of life is sub-par, why not do something about it? Believe me, I know it is easier said than done! But, we all find something that keeps us or gets us going right? Maybe what works for us will spark an interest in someone else. Or maybe, we just need somewhere to vent about what DOESN'T inspire us, and how to change it. Either way, we help someone.
I promise to only share stories with your permission and I will change names to protect the innocent, but I'm ready to go on this crazy ride that's called the world of blogging...